After a pretty haphazard start to the month with niggling injury problems I am very pleased with the end result for June. The total distance ended up at 292km, which is also incidentally the highest amount for a month since March 2004. This is even better given I did not even run the first 5 days of the month. Also a good sign is that the distance was not dominated by STaR running on Sundays with only 1 STaR in the whole of June. Finally a much better month compared to the doldrums I was in last year with only 143km this time last year.
It only goes up from here in terms of distance as we approach 10 weeks out till Sydney. The STaRs will need to be a good backbone.
Highlights for June - consistent training after a slow start
Lowlights - the battle with niggles/injuries, although this seems to be on the improve
Thursday, June 30, 2005
Rain man
After wimping out this morning with the sound of very heavy rain as I awoke, once again headed out for a late afternoon session to try and stick with the program. The wife just shook her head as I geared up and went out the door. To be honest it was not that bad, mostly a slight drizzle with a good wind to push it around and occasionally a heavier downpour.
Headed on the usual trek down to the weir in LCNP, quite a deal of ground water on the road. The water level over the weir was pretty impressive, you certainly would not want to try and walk across the normally dry causeway. Back up through the park and then an extended run along Lane Cove Road before returning home via Quarry Rd. Certainly felt a lot better than Tuesday, although the legs started to get a little heavy near the end.
I am very pleased that I went out,a good reinforcement of the mental committment I need to make in around 10 weeks time. Would have been way too easy not to run today. For the first time ever, I saw absolutely no one in the whole time that I was in LCNP.
Stats 16.8km in 1:22:22 (avg pace 4:54 and avg HR 167)
Headed on the usual trek down to the weir in LCNP, quite a deal of ground water on the road. The water level over the weir was pretty impressive, you certainly would not want to try and walk across the normally dry causeway. Back up through the park and then an extended run along Lane Cove Road before returning home via Quarry Rd. Certainly felt a lot better than Tuesday, although the legs started to get a little heavy near the end.
I am very pleased that I went out,a good reinforcement of the mental committment I need to make in around 10 weeks time. Would have been way too easy not to run today. For the first time ever, I saw absolutely no one in the whole time that I was in LCNP.
Stats 16.8km in 1:22:22 (avg pace 4:54 and avg HR 167)
Wednesday, June 29, 2005
Recovery run
Not a good nights sleep with #3 joining us in bed and wriggling around. Ignored the alarm when it went off and when I did eventually get up felt quite average. Spent most of the day feeling a little off colour with a slight headache. Still I headed off a little early as work was giving me the irits, cant wait until the holidays next week.
Decided to try a run and hope that the fresh air would clear the head. Mission successful and I cruised around North and East Ryde for an approx 8km recovery run. Legs felt pretty good although the shins are a little tender...
Stats were 7.5km in 37:35, avg pace 4:49 min/km and avg HR 162
Longer run on the program for tomorrow, nice way to end the month and also the financial year!
Decided to try a run and hope that the fresh air would clear the head. Mission successful and I cruised around North and East Ryde for an approx 8km recovery run. Legs felt pretty good although the shins are a little tender...
Stats were 7.5km in 37:35, avg pace 4:49 min/km and avg HR 162
Longer run on the program for tomorrow, nice way to end the month and also the financial year!
Tuesday, June 28, 2005
Urgh
Scheduled session today was a Lactate Threshold run which consisted of 14km overall with 6km of that at Half Marathon pace (which for me should be 4:15 min/km). Not too bad temperature wise but threatening clouds loomed. After a 3km warmup I was in LCNP and at the bottom of Scribbly's, the plan to run to the weir and back and then continue along towards the gates until the 6km ticked over.
Pretty much straight away it looked like it was going to be a struggle and when I turned around to go back from the weir and "uphill" it became pretty obvious that I had no chance at maintaining that pace and opted to ease up but still run the total distance. For sure the legs have not recovered from the thrashing I gave them on Sunday but I ran the distance out, hills were tough though.
Ended up with 14.5km in 1:12:13 (avg pace 4:58 and avg HR 160). If you compare these figures with the run on Friday over pretty much the same course it is pretty obvious I was off my game today. Thinking back to Friday it was probably more a Lactate Threshold run anyway so no great loss.
Recovery run tomorrow which hopefully will loosen the legs up before a longer run Thursday. In particular the upper quads are tight after the downhill running.
I'm actually not that disappointed with today, it shows that I did run hard on Sunday and also the cummulative training is having a fatiguing effect on the legs. An ugly run but the sort of run you need to have to get ready for what is ahead....
Pretty much straight away it looked like it was going to be a struggle and when I turned around to go back from the weir and "uphill" it became pretty obvious that I had no chance at maintaining that pace and opted to ease up but still run the total distance. For sure the legs have not recovered from the thrashing I gave them on Sunday but I ran the distance out, hills were tough though.
Ended up with 14.5km in 1:12:13 (avg pace 4:58 and avg HR 160). If you compare these figures with the run on Friday over pretty much the same course it is pretty obvious I was off my game today. Thinking back to Friday it was probably more a Lactate Threshold run anyway so no great loss.
Recovery run tomorrow which hopefully will loosen the legs up before a longer run Thursday. In particular the upper quads are tight after the downhill running.
I'm actually not that disappointed with today, it shows that I did run hard on Sunday and also the cummulative training is having a fatiguing effect on the legs. An ugly run but the sort of run you need to have to get ready for what is ahead....
Monday, June 27, 2005
Race Report - Woodford to Glenbrook
A hard event for me to resist, 25km of dirt, with an overall elevation drop. For the non locals this is conducted in the Blue Mountains, about an hours drive from the city. Given the recent training efforts no great expectations for me on this run other than to enjoy a good run in the dirt, the rain was an added bonus.
I had arranged to do a car shuffle with Kevin and Colin but got up there way too early so had a read of the paper while waiting. For some reason the guts felt a bit funny so made use of the facilities also while I was waiting. Kevin had texted to say he wasn't coming and Colin rocked up bang on time. We had to pay for both cars to get in and drove down to the finish area to drop my car off. While we were down there a couple approached us looking for the shuttle which was no where to be seen. We gave them a lift up to the start as well. As it happened they turned out to be from Capetown (Colin's old town) as well so a good chat between Glenbrook and the start in the car about the SA running scene.
Bikes everywhere at the start but we linked up with groups of Striders and CR's also waiting for the bikes to go. On time we were off and the first km or so was actually on tar. A fairly good pace early on and I settled into running in a loose group. It wasn't really group running as each uphill different people would slide past me as I controlled my pace and then on the technical downhills I'd scream past them again, lots of fun! However my guts were still giving me trouble and I was certainly jet propelled on certain sections through here.
Through the undulating 12km in pretty much the pace I was expecting and on the last steep downhill I put a gap into most of the runners I had been seesawing with and then it was a case of smooth controlled running on the predominant slightly sloping down hill. At about 20km the legs had used up the endurance I have managed to put back into them since restarting training and then I started to drift back from the people I had been running at the same pace. I was very glad to see the finish line as had pretty much had enough by then.
For sure the last 2km was a tad long, my 301 came up with 25.26km, but it did also measure one of my km splits at around 16km short as it showed a 3:10
Caught up with the usual suspects and some new faces to put names to. Flashduck and twopenny joined us in my car to get back to the various cars. Flashduck rolled her ankle very early into the dirt which must have been disappointing given she drove from Canberra to go in the race.
Overall a PB (well it was my first W2G) with 25.26km in 1:57:52, average pace of 4:40 min/km and avg HR of 167. Interesting to look back and my run on Thursday night was at a faster pace and higher avg HR, supports my thoughts that the legs died.
For interest the 5km splits according to Garmin were
5km 22:04 0:22:04 - more down than up!
10km 24:46 0:46:50 - some nasty little climbs here
15km 23:50 1:10:40 - start of the downhill
20km 21:49 1:32:29 - this was pretty fast!
25km 25:23 1:57:52 - legs fell off here, maybe also a little longer
Rest day on Monday, rhs foot/ankle continues to be mildly sore, ice tonight. Upper quads also caomplaining about all the downhill running :)
I had arranged to do a car shuffle with Kevin and Colin but got up there way too early so had a read of the paper while waiting. For some reason the guts felt a bit funny so made use of the facilities also while I was waiting. Kevin had texted to say he wasn't coming and Colin rocked up bang on time. We had to pay for both cars to get in and drove down to the finish area to drop my car off. While we were down there a couple approached us looking for the shuttle which was no where to be seen. We gave them a lift up to the start as well. As it happened they turned out to be from Capetown (Colin's old town) as well so a good chat between Glenbrook and the start in the car about the SA running scene.
Bikes everywhere at the start but we linked up with groups of Striders and CR's also waiting for the bikes to go. On time we were off and the first km or so was actually on tar. A fairly good pace early on and I settled into running in a loose group. It wasn't really group running as each uphill different people would slide past me as I controlled my pace and then on the technical downhills I'd scream past them again, lots of fun! However my guts were still giving me trouble and I was certainly jet propelled on certain sections through here.
Through the undulating 12km in pretty much the pace I was expecting and on the last steep downhill I put a gap into most of the runners I had been seesawing with and then it was a case of smooth controlled running on the predominant slightly sloping down hill. At about 20km the legs had used up the endurance I have managed to put back into them since restarting training and then I started to drift back from the people I had been running at the same pace. I was very glad to see the finish line as had pretty much had enough by then.
For sure the last 2km was a tad long, my 301 came up with 25.26km, but it did also measure one of my km splits at around 16km short as it showed a 3:10
Caught up with the usual suspects and some new faces to put names to. Flashduck and twopenny joined us in my car to get back to the various cars. Flashduck rolled her ankle very early into the dirt which must have been disappointing given she drove from Canberra to go in the race.
Overall a PB (well it was my first W2G) with 25.26km in 1:57:52, average pace of 4:40 min/km and avg HR of 167. Interesting to look back and my run on Thursday night was at a faster pace and higher avg HR, supports my thoughts that the legs died.
For interest the 5km splits according to Garmin were
5km 22:04 0:22:04 - more down than up!
10km 24:46 0:46:50 - some nasty little climbs here
15km 23:50 1:10:40 - start of the downhill
20km 21:49 1:32:29 - this was pretty fast!
25km 25:23 1:57:52 - legs fell off here, maybe also a little longer
Rest day on Monday, rhs foot/ankle continues to be mildly sore, ice tonight. Upper quads also caomplaining about all the downhill running :)
Friday, June 24, 2005
Rain interrupted play
Woke up this morning with the sound of heavy rain falling. That coupled with the knowledge that is was already cold was enough for me to roll over and go back to sleep!
A hard day at work and I left a little early aiming to do my run in the afternoon. While it had been raining near home it seemed pretty clear when I set out. The usual run down to the weir and by the time I got there most of the light had gone. I had also got down there at a fairly fast clip. Back through the park, it started raining halfway along, all the way to the top gates and then back home along Lane Cove and Cox's Roads. Pretty drenched with a combo of rain and sweat but quite satisfied with the run although I started to flag just near the end but then saw why in the after run Garmin analysis.
Distance of 15.km in 1:10:08 which has an avg pace of 4:37 and an avg HR of 170 (maybe a bit too hard but it felt pretty good).
I'm going to pass on both the CR 5km challenge and/or the 8km recovery run scheduled and opt for a rest day to ensure a good run on Sunday for the Woodford to Glenbrook.
Weekly summary
In the end a long week with a big start. Total distance of 90km. The Parrot predictor says 3:23:59.
Have to say I am very pleased with my progress so far, if tonight's run is any indication my endurance is certainly improving, who knows about speed, I suppose we'll find out next Saturday @ the Homebush 10km. Next week the program had 84km in total scheduled.
A hard day at work and I left a little early aiming to do my run in the afternoon. While it had been raining near home it seemed pretty clear when I set out. The usual run down to the weir and by the time I got there most of the light had gone. I had also got down there at a fairly fast clip. Back through the park, it started raining halfway along, all the way to the top gates and then back home along Lane Cove and Cox's Roads. Pretty drenched with a combo of rain and sweat but quite satisfied with the run although I started to flag just near the end but then saw why in the after run Garmin analysis.
Distance of 15.km in 1:10:08 which has an avg pace of 4:37 and an avg HR of 170 (maybe a bit too hard but it felt pretty good).
I'm going to pass on both the CR 5km challenge and/or the 8km recovery run scheduled and opt for a rest day to ensure a good run on Sunday for the Woodford to Glenbrook.
Weekly summary
In the end a long week with a big start. Total distance of 90km. The Parrot predictor says 3:23:59.
Have to say I am very pleased with my progress so far, if tonight's run is any indication my endurance is certainly improving, who knows about speed, I suppose we'll find out next Saturday @ the Homebush 10km. Next week the program had 84km in total scheduled.
Thursday, June 23, 2005
Brass Monkeys
Yes folks, a tad cooler this morning for my recovery run.
Glad to announce I have finally sorted out a route without too much hills and that has a distance close to 8km (5 miles).
Pretty light and easy, although shins are a little tight. I hope MPHaz's "Alan?" is not coming for a visit.
Longer run again tomorrow and I think I'll take Saturday off to get ready for Woodford to Glenbrook on Sunday.
Distance 8km, time 41 minutes, avg pace 5:18 min/km, avg HR 154
Had a good night last night at dinner with a whole host of Cool Runners!
Glad to announce I have finally sorted out a route without too much hills and that has a distance close to 8km (5 miles).
Pretty light and easy, although shins are a little tight. I hope MPHaz's "Alan?" is not coming for a visit.
Longer run again tomorrow and I think I'll take Saturday off to get ready for Woodford to Glenbrook on Sunday.
Distance 8km, time 41 minutes, avg pace 5:18 min/km, avg HR 154
Had a good night last night at dinner with a whole host of Cool Runners!
Wednesday, June 22, 2005
Shortest day of the year!
Yes and so what do I do but go out earlier than normal as I had to get across town (to Milperra) for a 9am meeting.
Aiming for 18km and running in the dark meant avoiding LCNP first up so I headed across ro Quarry Road and ran up to Denistone, extending my usual route to try and make it closer to the goal. In doing so I think I managed to find every hill in North Ryde/Denistone and Marsfield! Got back on the usual circuit near Macquarie Centre and then ran back through a still quite dark, and cool, LCNP.
Ended up with only 15.7km in 1:18:30 (avg pace 5:00 min/km and avg HR 164). The run was a good effort today and despite the cold I was drenched with sweat by the finish. All of that hill running certainly had an effect.
Recovery tomorrow before another longer run on Friday.
Aiming for 18km and running in the dark meant avoiding LCNP first up so I headed across ro Quarry Road and ran up to Denistone, extending my usual route to try and make it closer to the goal. In doing so I think I managed to find every hill in North Ryde/Denistone and Marsfield! Got back on the usual circuit near Macquarie Centre and then ran back through a still quite dark, and cool, LCNP.
Ended up with only 15.7km in 1:18:30 (avg pace 5:00 min/km and avg HR 164). The run was a good effort today and despite the cold I was drenched with sweat by the finish. All of that hill running certainly had an effect.
Recovery tomorrow before another longer run on Friday.
Tuesday, June 21, 2005
Back into it
11 weeks and 5 days to go!
Now properly into the Pfitzinger program (translated from miles to km so I have done some rounding).
Today's scheduled session was a general aerobic runof around 13km including some speed work of 10 x 100m strides.
I decided to do the normal run down to the weir but this time keep going and run through the Chatswood Golf Course and along the eastern bank of the Lane Cove River. A little slower through here with singletrack bush running and a little stair climb/descent to slow things down.
When I got to Rotary Field I then started my 100m strides which consisted of pretty much getting close to sprinting speed and then "floating" for the last 20m or so. Followed by 100m jog recovery. So the fast pieces were on the straight and recovery on the bends. Did not feel too bad doing this and was not watching or fixated on exactly how fast I was running, more focus on form.
Then a run past all the road works, across the pededstrian bridge over the river and up Magdala Rd hill back home. The hill was hard work and the legs were certainly a little fatigued by the top.
Summary 12.2km in 59:58 (those 2 seconds could be crucial!) avg pace of 4:55 and avg HR of 164.
Now properly into the Pfitzinger program (translated from miles to km so I have done some rounding).
Today's scheduled session was a general aerobic runof around 13km including some speed work of 10 x 100m strides.
I decided to do the normal run down to the weir but this time keep going and run through the Chatswood Golf Course and along the eastern bank of the Lane Cove River. A little slower through here with singletrack bush running and a little stair climb/descent to slow things down.
When I got to Rotary Field I then started my 100m strides which consisted of pretty much getting close to sprinting speed and then "floating" for the last 20m or so. Followed by 100m jog recovery. So the fast pieces were on the straight and recovery on the bends. Did not feel too bad doing this and was not watching or fixated on exactly how fast I was running, more focus on form.
Then a run past all the road works, across the pededstrian bridge over the river and up Magdala Rd hill back home. The hill was hard work and the legs were certainly a little fatigued by the top.
Summary 12.2km in 59:58 (those 2 seconds could be crucial!) avg pace of 4:55 and avg HR of 164.
Monday, June 20, 2005
Poor Mans Comrades
A Fat Ass Run that I started in last year really just to support some of the "proper" runners. This year starting in Gosford made it attractive to have another go, with more fitness but not enough to try the whole way. Also given my questionable durability it was going to be a case of see what happens with a hope to at least make it to Mooney Mooney for around 30km like a STaR.
Jogged down to the Gosford Railway Station from my parents with the 3L Camelback filled to about 2L and stashed with a couple of Power Bars. There were 9 of us starting and I was the only one not planning on running the whole way. Nice steady start running through West Gosford and then straight into it with a nasty climb the back way up to Kariong. I knew this road was steep and most of us walked quite a bit of it. Already about 3 guys pulled away into the distance. Crested the top of the hill with Graham Wye but he pulled away from me as we ran down to the highway. There is a great long stretch of road near Old Sydney Town where you can see down and then back up a big dip and there were 7 of us on this section within sight with just the leader and Tim at the rear not visible.
I really enjoyed the run down to Mooney Mooney Creek, running by myself and focussing on efficient running. I could just see a few runners headed around the corner and up the hill as I reached the bottom and crossed the bridge. Sort of the story of the whole run for me in a way. About two thirds of the way up the climb (near the olf fruit and veg stop) Kevin (& kids) and Sean had parked. Just as I was getting there Jan, Spud and Graham were heading out and since I was well stocked I decided just to keep going and try and keep them in range.
By the interchange at Calga they had disappeared again but now there was a lot more traffic with a lot of cyclists (including a few bunches) and also motorbikes on this section. As one of the bunches from Sydney cruised past someone recognised me and shouted out but I don't know who it was. Some nice little rises on this section just to keep you honest and I polished off a power bar, very happy with my pace which was around 5:40 min/km in general.
At Mount White I was just going to keep on going past the cafe but Sean waved me over. Once again I had caught up to Jan, Spud and Graham. I grabbed a bit of a power bar from Kev and then pushed on knowing the others would cruise past soon enough. By the time be got to the underpass at the freeway sure enough I was running solo again, through here my rh foot was complaining a little and now there were a lot of motorbikes going past in both directions. Once I hit the downhill section however it seemed to free up. Close to the bottom and I noticed someone catching me from behind and it did not look like Tim. Just as we arrived at Mooney Mooney it appeared it was Jan, he had made a pitstop in the bush.
Spud had already been and gone and Graham was getting ready to head out again as well. I had decided that Pie in the Sky would be a good point and so got out the mobile to call my support crew (ie Dad who was also babysitter). The battery had run flat and Kev loaned me his to organise the pick up.
Headed out just behind Jan and Graham left a little after as well so the three of us were strung out across the bridge and up the hill towards Cowan. After about 1km climbing plu appeared out of now where on his bike and rode next to Jan for a little while and then came back to me. We had a quick chat, he gave me a frog lolly which was great and then he headed back down the hill to find the others. By now Graham had dropped out of sight and I was really catching up to Jan very quickly. Just after the bridge to cross over the freeway I went straight past Jan and have to admit I felt a little guilty as I knew my run was coming to an end shortly. Up this hill I was very happy with my running and when I got to the pie in the sky was actually feeling quite good, considering I had just done 40km.
Despite Sean's encouragement to continue to Berowra I decided to finish up, my dad had already arrived to pick me up and I really had to get back and sort out the family to pack and then get back home (the wife was on a girls weekend up north).
Jan it seems was suffering quite badly with tummy problems and took quite a few more minutes before he went past. Graham must have then gone past while I was getting changed.
Given I was quite hungry dad and I had an early lunch (of pies of course) the Burgundy Beef pie in particular being very tasty. Got back to Gosford and eventually packed and sorted the kids out, leaving at around 2:30-3pm. I was planning on exiting at Berowra and following the course down to encourage those still running. However at the Hawkesbury Bridge my 2yo son, who has not been well, proceeded to vomit all over himself and everything near him. Pulled over in a safe spot to tidy him up as much as I could but there was now now way we were going to be able to do a slow drive back through Bobbin Head etc.
However Once we got on the highway I did follow the course from where it joined the highway at Bobbin Head Road and then down the back way through the lower North Shore.
Saw John (I think) walking slowly near Gordon and then Dave (unless I got him and John back the front) looking a little map challenged near Lindfield. Caught up to Spud just near Mowbray Road and gave him a bit of a cheer before headed home to sort out the kids and try and clean up the car.
Great to see that everyone finished, Spud was looking very strong when I saw him last.
My stats 39.6km according to Garmin in 3:48:47 (I did stop the watch when I stopped at Mooney Mooney). Gives me avg pace of 5:46 min/km and avg HR of 156.
I really did have a good run, some chaffing from the camelbak but today have pulled up very well with minimal soreness. Next year hopefully I'll go further again as I slowly ease my way into ultra type running. For sure I have not done such a hard run up hills since 6 ft with three major climbs each a few km long.
Jogged down to the Gosford Railway Station from my parents with the 3L Camelback filled to about 2L and stashed with a couple of Power Bars. There were 9 of us starting and I was the only one not planning on running the whole way. Nice steady start running through West Gosford and then straight into it with a nasty climb the back way up to Kariong. I knew this road was steep and most of us walked quite a bit of it. Already about 3 guys pulled away into the distance. Crested the top of the hill with Graham Wye but he pulled away from me as we ran down to the highway. There is a great long stretch of road near Old Sydney Town where you can see down and then back up a big dip and there were 7 of us on this section within sight with just the leader and Tim at the rear not visible.
I really enjoyed the run down to Mooney Mooney Creek, running by myself and focussing on efficient running. I could just see a few runners headed around the corner and up the hill as I reached the bottom and crossed the bridge. Sort of the story of the whole run for me in a way. About two thirds of the way up the climb (near the olf fruit and veg stop) Kevin (& kids) and Sean had parked. Just as I was getting there Jan, Spud and Graham were heading out and since I was well stocked I decided just to keep going and try and keep them in range.
By the interchange at Calga they had disappeared again but now there was a lot more traffic with a lot of cyclists (including a few bunches) and also motorbikes on this section. As one of the bunches from Sydney cruised past someone recognised me and shouted out but I don't know who it was. Some nice little rises on this section just to keep you honest and I polished off a power bar, very happy with my pace which was around 5:40 min/km in general.
At Mount White I was just going to keep on going past the cafe but Sean waved me over. Once again I had caught up to Jan, Spud and Graham. I grabbed a bit of a power bar from Kev and then pushed on knowing the others would cruise past soon enough. By the time be got to the underpass at the freeway sure enough I was running solo again, through here my rh foot was complaining a little and now there were a lot of motorbikes going past in both directions. Once I hit the downhill section however it seemed to free up. Close to the bottom and I noticed someone catching me from behind and it did not look like Tim. Just as we arrived at Mooney Mooney it appeared it was Jan, he had made a pitstop in the bush.
Spud had already been and gone and Graham was getting ready to head out again as well. I had decided that Pie in the Sky would be a good point and so got out the mobile to call my support crew (ie Dad who was also babysitter). The battery had run flat and Kev loaned me his to organise the pick up.
Headed out just behind Jan and Graham left a little after as well so the three of us were strung out across the bridge and up the hill towards Cowan. After about 1km climbing plu appeared out of now where on his bike and rode next to Jan for a little while and then came back to me. We had a quick chat, he gave me a frog lolly which was great and then he headed back down the hill to find the others. By now Graham had dropped out of sight and I was really catching up to Jan very quickly. Just after the bridge to cross over the freeway I went straight past Jan and have to admit I felt a little guilty as I knew my run was coming to an end shortly. Up this hill I was very happy with my running and when I got to the pie in the sky was actually feeling quite good, considering I had just done 40km.
Despite Sean's encouragement to continue to Berowra I decided to finish up, my dad had already arrived to pick me up and I really had to get back and sort out the family to pack and then get back home (the wife was on a girls weekend up north).
Jan it seems was suffering quite badly with tummy problems and took quite a few more minutes before he went past. Graham must have then gone past while I was getting changed.
Given I was quite hungry dad and I had an early lunch (of pies of course) the Burgundy Beef pie in particular being very tasty. Got back to Gosford and eventually packed and sorted the kids out, leaving at around 2:30-3pm. I was planning on exiting at Berowra and following the course down to encourage those still running. However at the Hawkesbury Bridge my 2yo son, who has not been well, proceeded to vomit all over himself and everything near him. Pulled over in a safe spot to tidy him up as much as I could but there was now now way we were going to be able to do a slow drive back through Bobbin Head etc.
However Once we got on the highway I did follow the course from where it joined the highway at Bobbin Head Road and then down the back way through the lower North Shore.
Saw John (I think) walking slowly near Gordon and then Dave (unless I got him and John back the front) looking a little map challenged near Lindfield. Caught up to Spud just near Mowbray Road and gave him a bit of a cheer before headed home to sort out the kids and try and clean up the car.
Great to see that everyone finished, Spud was looking very strong when I saw him last.
My stats 39.6km according to Garmin in 3:48:47 (I did stop the watch when I stopped at Mooney Mooney). Gives me avg pace of 5:46 min/km and avg HR of 156.
I really did have a good run, some chaffing from the camelbak but today have pulled up very well with minimal soreness. Next year hopefully I'll go further again as I slowly ease my way into ultra type running. For sure I have not done such a hard run up hills since 6 ft with three major climbs each a few km long.
Saturday, June 18, 2005
More Riding
As planned up in Gosford for the weekend and organised to go for a ride with some of my old cycling mates from the Central Coast Cycling Club. As it happens they had a race at Calga and so we met at 12:30 to ride up for the race. Great fun cruising along catching up, they gave me a hard time reckoning I was riding too hard since they had to race. At the race start also caught up with a few other familiar faces from 10-15 years ago. Very tempting to race and I probably would have if not for the fact you must have a license.
I watched the A, B & C grade start and then headed off along the same route about 2 minutes behind C Grade knowing that D Grade would also not be far behind. Riding at training pace sure enough after about 5km D grade came through, I let the bunch go past and then when I was about 50m behind them upped the effort to ride at the same pace. Managed this pretty easy and in fact had to ease off when I started catching them going up the long hill into Peats Ridge. They turned around and I kept on going all the way to Somersby before taking a back road back to Kariong and home.
All up 59.2km in 2:17 (avg speed 26kph and avg HR 137) as you can see the slower start (warm up) affected avg speed and HR, I really did push it coming home and it was a great ride over some very familiar territory.
I watched the A, B & C grade start and then headed off along the same route about 2 minutes behind C Grade knowing that D Grade would also not be far behind. Riding at training pace sure enough after about 5km D grade came through, I let the bunch go past and then when I was about 50m behind them upped the effort to ride at the same pace. Managed this pretty easy and in fact had to ease off when I started catching them going up the long hill into Peats Ridge. They turned around and I kept on going all the way to Somersby before taking a back road back to Kariong and home.
All up 59.2km in 2:17 (avg speed 26kph and avg HR 137) as you can see the slower start (warm up) affected avg speed and HR, I really did push it coming home and it was a great ride over some very familiar territory.
Friday, June 17, 2005
Long end of week
Back in Sydney town and the schedule calls for another medium/long run.
The temperature was not too bad but heading down Scribblys was noticeably colder, ok it was very cold. Decided to run up the river this time and popped out on the cycleway on the north side of Ryde Road. Zig zagged through to Macquarie Centre and then along the nice cycle track to Quarry Road. All the way down to Field of Mars cemetry and then through East Ryde to home. This course is shall we say a little more undulating and the legs really started to feel the pinch coming home.
Ended up with 14.6km in 1:12:56 (avg pace 4:59 and avg HR 163).
Headed up to my parents place at Gosford for the weekend and was thinking about running with the Terrigal Trotters on Saturday morning. Given the running I have been doing however I won't now but will probably go for a ride with one of my mates up to the Central Coast Cycling Club races at Calga.
Then it is Poor Mans Comrades on Sunday for some LSD stuff.
Weekly Summary (given no running tomorrow and cycle/cross training doesn't count!)
75km for the week. Legs are noticeably tired and the niggles as niggling again. Minimal weight loss so far but overall I think the fitness is certainly picking up. Interesting that I have already run more than I did in April or May and am just about to pass the June total from 2004. So motivation is certainly much better.
Next week, after the PMC shennanigans the "proper" 12 week program begins as per Pfitzinger.
The temperature was not too bad but heading down Scribblys was noticeably colder, ok it was very cold. Decided to run up the river this time and popped out on the cycleway on the north side of Ryde Road. Zig zagged through to Macquarie Centre and then along the nice cycle track to Quarry Road. All the way down to Field of Mars cemetry and then through East Ryde to home. This course is shall we say a little more undulating and the legs really started to feel the pinch coming home.
Ended up with 14.6km in 1:12:56 (avg pace 4:59 and avg HR 163).
Headed up to my parents place at Gosford for the weekend and was thinking about running with the Terrigal Trotters on Saturday morning. Given the running I have been doing however I won't now but will probably go for a ride with one of my mates up to the Central Coast Cycling Club races at Calga.
Then it is Poor Mans Comrades on Sunday for some LSD stuff.
Weekly Summary (given no running tomorrow and cycle/cross training doesn't count!)
75km for the week. Legs are noticeably tired and the niggles as niggling again. Minimal weight loss so far but overall I think the fitness is certainly picking up. Interesting that I have already run more than I did in April or May and am just about to pass the June total from 2004. So motivation is certainly much better.
Next week, after the PMC shennanigans the "proper" 12 week program begins as per Pfitzinger.
Thursday, June 16, 2005
Southern Sojourn
Wednesday
Up before the sparrows for a very early flight to Melbourne so no chance for a run. However I did get out late in the afternoon. Ran along the Yarra River to the bridge near Anderson Street and then did close to three laps of the Tan, finishing the third a little short at the official start/finish point then ran back along the Yarra to the hotel. Lots of people (and groups) out on the Tan, it was a tad cool as well. Not sure why but I seem to run fairly strongly when I do this course and this was a hard session, finished feeling a bit tight.
14.5km in 1:07:40 (avg pace 4:40 and avg HR 170)
Thursday
Snuck out for a recovery run and again along the Yarra, this time up to the rail bridge an return. A bit sluggish but did stretch out ok towards the end.
7.4km in 38:30 (avg pace 5:12 and avg HR 159)
Things are still somewhat tight and it seems I may lose the toenail off the 2nd toe on the rh foot. Ice tonight with some self massage to get ready for another 15km type length run tomorrow.
Up before the sparrows for a very early flight to Melbourne so no chance for a run. However I did get out late in the afternoon. Ran along the Yarra River to the bridge near Anderson Street and then did close to three laps of the Tan, finishing the third a little short at the official start/finish point then ran back along the Yarra to the hotel. Lots of people (and groups) out on the Tan, it was a tad cool as well. Not sure why but I seem to run fairly strongly when I do this course and this was a hard session, finished feeling a bit tight.
14.5km in 1:07:40 (avg pace 4:40 and avg HR 170)
Thursday
Snuck out for a recovery run and again along the Yarra, this time up to the rail bridge an return. A bit sluggish but did stretch out ok towards the end.
7.4km in 38:30 (avg pace 5:12 and avg HR 159)
Things are still somewhat tight and it seems I may lose the toenail off the 2nd toe on the rh foot. Ice tonight with some self massage to get ready for another 15km type length run tomorrow.
Tuesday, June 14, 2005
Recovery
Monday - Rest (and drink!)
Tuesday - Recovery
After the battering I gave myself last week and in particular on Sunday (not to mention too much to drink yesterday either) today was a designated recovery run day.
Looking for a somewhat more level run than I usually do and so headed to Nth Ryde Common and did 2 laps of that on the grass. That combined with running there and back plus a little loop at the end saw 7.3km in 39 minutes (avg pace 5:21, avg HR 159).
I am amazed how after a long run like Sunday all of a sudden the pain from the niggles goes away but is replaced by other niggles. This time my calf muscles were both tight. However once I got going the calves were fine. It was a effort to hold the pace this morning and I am not happy with this circuit to use as my recovery run route, back to the drawing board!
Another fairly heavy week which is designed as another base building week before I embark upon the 12 week Pfitzinger program.
Tuesday - Recovery
After the battering I gave myself last week and in particular on Sunday (not to mention too much to drink yesterday either) today was a designated recovery run day.
Looking for a somewhat more level run than I usually do and so headed to Nth Ryde Common and did 2 laps of that on the grass. That combined with running there and back plus a little loop at the end saw 7.3km in 39 minutes (avg pace 5:21, avg HR 159).
I am amazed how after a long run like Sunday all of a sudden the pain from the niggles goes away but is replaced by other niggles. This time my calf muscles were both tight. However once I got going the calves were fine. It was a effort to hold the pace this morning and I am not happy with this circuit to use as my recovery run route, back to the drawing board!
Another fairly heavy week which is designed as another base building week before I embark upon the 12 week Pfitzinger program.
Sunday, June 12, 2005
Bobbin Head Revisited
And it truly was revisited, twice in 2 days, first riding and then running.
Set off with the 6:10 group which was larger than recent times that I have seen. Including a number of CR, Blue Dog, Spud, gnscon, MikeF and Cherry. Some of the guys were a little excitable and so the pace was on a bit faster than expected. I gave the guys a bit of a dig but nonetheless we got down to the bottom of Bobbin Head (17km) at around 5 min/km rather than 5:30 pace.
From there it was tough going. I kept the faster guys in sight all the way up the main climb but they slipped away as the slope levelled off. gnscon and I shuffled positions back and forward as he alternated run/walk while I just ground out the run.
My form had been fairly good but from Mt Colah I sensed it was going to be a bash home. However in pushing on I also started to work out that my rhs foot problem may actually be a side effect of the lhs core muscle problems. I sensed I was "slapping" my rh foot to compensate for the lack of being able to stretch out the lhs.
Anyway an ugly last couple of km but still at a fair pace to round out the run, the back bit of the run had a few surprises to test the legs out when least wanted.
Stats 30.9km in 2:44 (avg pace 5:18 min/km and avg HR 159)
Just realised I have been a little naughty given no STaR last weekend the last 7 days came out to around 93km, not to mention cycling as well (yikes!). Legs are pretty (ok very) bashed up and I'll enjoy a day of complete R&R.
Overall a great run, running Bobbin Head was great to do after all the rides I've done through there.
Set off with the 6:10 group which was larger than recent times that I have seen. Including a number of CR, Blue Dog, Spud, gnscon, MikeF and Cherry. Some of the guys were a little excitable and so the pace was on a bit faster than expected. I gave the guys a bit of a dig but nonetheless we got down to the bottom of Bobbin Head (17km) at around 5 min/km rather than 5:30 pace.
From there it was tough going. I kept the faster guys in sight all the way up the main climb but they slipped away as the slope levelled off. gnscon and I shuffled positions back and forward as he alternated run/walk while I just ground out the run.
My form had been fairly good but from Mt Colah I sensed it was going to be a bash home. However in pushing on I also started to work out that my rhs foot problem may actually be a side effect of the lhs core muscle problems. I sensed I was "slapping" my rh foot to compensate for the lack of being able to stretch out the lhs.
Anyway an ugly last couple of km but still at a fair pace to round out the run, the back bit of the run had a few surprises to test the legs out when least wanted.
Stats 30.9km in 2:44 (avg pace 5:18 min/km and avg HR 159)
Just realised I have been a little naughty given no STaR last weekend the last 7 days came out to around 93km, not to mention cycling as well (yikes!). Legs are pretty (ok very) bashed up and I'll enjoy a day of complete R&R.
Overall a great run, running Bobbin Head was great to do after all the rides I've done through there.
Saturday, June 11, 2005
Smouldering Quads
As already blogged one of the fathers (Michael) who we have developed a friendship with through our kids being in the same classes is a pretty serious cyclist. He has been at me for ages to go for a ride with him, knowing my cycling background. Finally bit the bullet this morning and off we went.
Aim was to ride Bobbin Head and then return, immediately up the many climbs on the way to Bobbin Head he just powered away from me, really hammering the gears. I had no problems with aerobic fitness it's just the legs (quads in particular) that really started to complain.
As we got near the bottom of the Bobbin Head descent I saw Horrie and Belinda, so we turned around and had a quick chat with them. Up the other side and Michael sat my wheel for the first third and then just cruised past. At the top we then cruised to Mt Colah and back through the back roads to the highway near Wahroonga and then a real fast downhillish ride back home.
Only 45km this week without the Pennant Hills/Beecroft addition but a bit faster.
45.1km (avg 28.3 kph avg HR 154)
A good cardio recovery but nice workout for my obviously under utilised quads.
Back in the same area tomorrow with the Striders and Bobbin Head STaR, first time I've done this one!
Parrot Predictor
A few questions as to what the hell this is! I use the David Hays spreadsheet training log. One of the features it has is the Parrot Predictor, named after George Parrot from memory who has a theory that a benchmark for marathon performance is the time it takes for you to run your fastest 42.2km in a week. So the training log is able to work out your fastest 42.2km (obviously you need to run at least 42.2!) and then calculate the corresponding marathon time. So if you ran 60km in 5 sessions it will work out which sessions contribute to the Parrot time. Make sense???
Aim was to ride Bobbin Head and then return, immediately up the many climbs on the way to Bobbin Head he just powered away from me, really hammering the gears. I had no problems with aerobic fitness it's just the legs (quads in particular) that really started to complain.
As we got near the bottom of the Bobbin Head descent I saw Horrie and Belinda, so we turned around and had a quick chat with them. Up the other side and Michael sat my wheel for the first third and then just cruised past. At the top we then cruised to Mt Colah and back through the back roads to the highway near Wahroonga and then a real fast downhillish ride back home.
Only 45km this week without the Pennant Hills/Beecroft addition but a bit faster.
45.1km (avg 28.3 kph avg HR 154)
A good cardio recovery but nice workout for my obviously under utilised quads.
Back in the same area tomorrow with the Striders and Bobbin Head STaR, first time I've done this one!
Parrot Predictor
A few questions as to what the hell this is! I use the David Hays spreadsheet training log. One of the features it has is the Parrot Predictor, named after George Parrot from memory who has a theory that a benchmark for marathon performance is the time it takes for you to run your fastest 42.2km in a week. So the training log is able to work out your fastest 42.2km (obviously you need to run at least 42.2!) and then calculate the corresponding marathon time. So if you ran 60km in 5 sessions it will work out which sessions contribute to the Parrot time. Make sense???
Friday, June 10, 2005
Longer Friday Run
In the weeks since Canberra normally I would have rolled over and gone back to sleep this morning but was pretty motivated to finish the week on a high so out I went!
Same course as the longer run on Wednesday but for a change as I was headed back up the course from the weir turnaround I saw another CR!! I know the face and probably the name but cannot put the 2 together. Anyway rolled around the rest of the run.
Finished with 14.5km again and about 20 secs faster than Wed. (Avg pace 4:48, avg HR 167)
Thats it for the week running wise. Tomorrow I'll head out for a recovery/cross train session on the bike. One of the fathers we know quite well from school is a good cyclist and has been itching for me to get back on the bike and go for a ride with him. As it happens probably through Bobbin Head which is also where I'll be running the STaR on Sunday.
Weekly recap
62km this week which is all the more impressive given no Sunday STaR. Looking back through the log that is the biggest week I have done since 6ft track. For the newish type runners who I chat with it is a case of do as I say, not as I do! While this does contravene the 10% rule significantly I do have somewhat of a good base still.
Also the Parrot is back (and we are not talking about Gloria here) and says that an indicative Marathon time would be 3:19:33.
Same course as the longer run on Wednesday but for a change as I was headed back up the course from the weir turnaround I saw another CR!! I know the face and probably the name but cannot put the 2 together. Anyway rolled around the rest of the run.
Finished with 14.5km again and about 20 secs faster than Wed. (Avg pace 4:48, avg HR 167)
Thats it for the week running wise. Tomorrow I'll head out for a recovery/cross train session on the bike. One of the fathers we know quite well from school is a good cyclist and has been itching for me to get back on the bike and go for a ride with him. As it happens probably through Bobbin Head which is also where I'll be running the STaR on Sunday.
Weekly recap
62km this week which is all the more impressive given no Sunday STaR. Looking back through the log that is the biggest week I have done since 6ft track. For the newish type runners who I chat with it is a case of do as I say, not as I do! While this does contravene the 10% rule significantly I do have somewhat of a good base still.
Also the Parrot is back (and we are not talking about Gloria here) and says that an indicative Marathon time would be 3:19:33.
Thursday, June 09, 2005
Base Building
Another bread and butter run this morning, brisk tempo but not racing down to the weir and back. It is a little wierd, the mornings are cool but not intolerable but it seems others are all rugged up big time. Perhaps I am imprevious to the cold, I know when I used to cycle early mornings in winter I did not seem to notice the cold as much either.
Anyway around 11km (the Garmin always has a problem on Scribbly's for some reason) in a time of 51:34 (avg pace 4:42 min/km and avg HR 165).
Lower back a little tight but better after post run stretching rh foot still niggly in the background.
Anyway around 11km (the Garmin always has a problem on Scribbly's for some reason) in a time of 51:34 (avg pace 4:42 min/km and avg HR 165).
Lower back a little tight but better after post run stretching rh foot still niggly in the background.
Wednesday, June 08, 2005
Self Diagnosis
Did some research online yesterday in regards to mu glute "problem". The more I read the more it seemed to come down to a couple of potentials.
1. Sciatic nerve pain from being pinched by piriformis
2. Iliopsoas Tendonitis
The first seemed more likely and so I focussed on that and found some better stretches. Then I got a last minute appointment with my physio and got him to investigate option 1 as well. As it happens the piriformis was very tight, he showed me an even better stretch! After some painful stretching and also trying to loosen my middle back on the rhs (apparently pulling the left around) I was very sore and so popped a Naprosen with dinner and did ice.
Up this morning and touch wood the glute pain had vanished!! So headed out for a slightly longer run, still tight from yesterdays physio session but appreciable difference in comfort during running. Ended up doing just short of 15km in just under 1:10 (avg pace 4:48 min/km and avg HR 168).
Also got the physio to look at the rh foot which is still semi sore, he thinks some tendinosis and so some ultra sound and electrical stimulation. Apparently the best thing to repair it is actually massage of the shin muscle to stimulate blood flow to the tendon. Iced the foot last night but it was still in the background today.
Have to say I am sooooo much happier now that it seems the glute problem is sorted, I'll keep doing my core exercises regardless. Now to sort out the rh foot but in the meantime I've got a program to follow!
1. Sciatic nerve pain from being pinched by piriformis
2. Iliopsoas Tendonitis
The first seemed more likely and so I focussed on that and found some better stretches. Then I got a last minute appointment with my physio and got him to investigate option 1 as well. As it happens the piriformis was very tight, he showed me an even better stretch! After some painful stretching and also trying to loosen my middle back on the rhs (apparently pulling the left around) I was very sore and so popped a Naprosen with dinner and did ice.
Up this morning and touch wood the glute pain had vanished!! So headed out for a slightly longer run, still tight from yesterdays physio session but appreciable difference in comfort during running. Ended up doing just short of 15km in just under 1:10 (avg pace 4:48 min/km and avg HR 168).
Also got the physio to look at the rh foot which is still semi sore, he thinks some tendinosis and so some ultra sound and electrical stimulation. Apparently the best thing to repair it is actually massage of the shin muscle to stimulate blood flow to the tendon. Iced the foot last night but it was still in the background today.
Have to say I am sooooo much happier now that it seems the glute problem is sorted, I'll keep doing my core exercises regardless. Now to sort out the rh foot but in the meantime I've got a program to follow!
Tuesday, June 07, 2005
Holding Pattern
Earlier to bed last night and felt better about getting up this morning. Noticeably cooler outside and I set out for my bread & butter LCNP weir return run like yesterday.
Niggles still there during the run but not inhibiting me, the worst piece is when I stop and have to start again for some reason. Got home and did my exercises and stretches which seemed to make a difference. Groin was noticebly tighter today as was the adductor while doing my exercises. I'd bet that it is all tied in together but will press on and see how things go.
Still on a diet of absolutely no speed, will aim to run every day this week and then maybe a ride on Saturday for some crosstraining and then a 25km option on Sunday at the Striders STaR. Tuesday back to Martin Horne and then I'll have a good idea if things are improving or not.
Niggles still there during the run but not inhibiting me, the worst piece is when I stop and have to start again for some reason. Got home and did my exercises and stretches which seemed to make a difference. Groin was noticebly tighter today as was the adductor while doing my exercises. I'd bet that it is all tied in together but will press on and see how things go.
Still on a diet of absolutely no speed, will aim to run every day this week and then maybe a ride on Saturday for some crosstraining and then a 25km option on Sunday at the Striders STaR. Tuesday back to Martin Horne and then I'll have a good idea if things are improving or not.
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