Since this is one of the STaRs I actually also use for training and enjoy I wanted to run with the club and see how I pulled up after yesterday afternoons efforts plus also get a better feeling for how the body is recovering from Canberra.
A decent sized group for 6:10, but as usual a few charge off the front only to run for the next 10-15km about 50-100m in front of us.....
The slightly dodgy heel immediately started to live up to it's new nickname but was nowhere near enough to cease running. We stayed together until the bush at Boronia PArk and then fragmented as we caught up and passed earlier starters. A slight regroup at the top of Field of Mars and then we split into 2 as the "long" runners turned off and a smaller group of us short cutted. As we headed through Denistone silverfox and Paul B told myself and another runner (Wylie) to go ahead as we seemed a little stronger, I like the last few km of this run along the river and we kept the pace rolling along here to finish strongly.
Stats
Distance 23.85km
Time 2:06:19
Avg Pace 5:17
Avg HR 158
Much better longer run than last Sunday so recovery is progressing well. Dodgy heel is tender but will sort that out through the day. Managed to aggravate the blisters on the arches of my feet, bugger, might have to see podrunner to get the new inserts adjusted a little.
Sunday, April 30, 2006
Novice XC 10km Race
Another step in my plan to get faster this week with my First Athletics NSW event, the appropriately named Novice Cross Country 10km race at Ramsgate. I opted not to do the light run planned on Friday as the previously mentioned niggle in the rhs heel/achilles was still evident, the extra day did make a difference!
Got down to Ramsgate at about 2pm to sort out entry and race numbers and then watch the other races on the program catching up with fellow striders at the same time. The time came for us to head off and a decent field lined up. The course was around parklands with 2 x large loops (around 3km) and then 2 x smaller loops (around 2km).
Probably out a bit hot (as usual) with Garmin saying I hit 5km in 19:54, around here Blue Dog surged past but I was holding my pace and place pretty well. With around 3km to go seagull caught me and enthused to keep up with him, pretty hard when I had been running as hard as I could to stay in front of him!
Ended up with a time of 42:15 which is about right. The running surface was certainly soft underfoot and very sandy in some places. Others who had run here before said it is probably a course that would be a minute slower than a road 10km time.
Stats
Distance 10km (although Garmin said 10.09
Time 42:15
Average Pace 4:13
Avg HR 181 (my highest for sometime!)
The niggly heel went ok, quite pleased with the hit out and good upside for improvement, especially given this is still only 3 weeks recovery from Canberra.
Got down to Ramsgate at about 2pm to sort out entry and race numbers and then watch the other races on the program catching up with fellow striders at the same time. The time came for us to head off and a decent field lined up. The course was around parklands with 2 x large loops (around 3km) and then 2 x smaller loops (around 2km).
Probably out a bit hot (as usual) with Garmin saying I hit 5km in 19:54, around here Blue Dog surged past but I was holding my pace and place pretty well. With around 3km to go seagull caught me and enthused to keep up with him, pretty hard when I had been running as hard as I could to stay in front of him!
Ended up with a time of 42:15 which is about right. The running surface was certainly soft underfoot and very sandy in some places. Others who had run here before said it is probably a course that would be a minute slower than a road 10km time.
Stats
Distance 10km (although Garmin said 10.09
Time 42:15
Average Pace 4:13
Avg HR 181 (my highest for sometime!)
The niggly heel went ok, quite pleased with the hit out and good upside for improvement, especially given this is still only 3 weeks recovery from Canberra.
Wednesday, April 26, 2006
Tempo - allegro
I originally had today scheduled for a recovery run after the hill reps yesterday but with a late night for work stuff slept in so decided I was going to run in the evening. As it happens through the day at work it became obvious that I would wipe out all of tomorrow with a same day work trip to Melbourne and so decided to adjust the plan.
So the new run planned was now a "tempo" run to the weir and back. Given it was dark already I geared up, finally being able to use my christmas nike arm band light and given the park would be pretty quiet decided to wheel out the shuffle as well.
A very good pace on the way down but the Garmin had coniptions, reeling off a batch of auto km all of a sudden in 100m! That really screwed up my pace monitoring so I just focussed on form and climbing hard back up scribbly.
Back home in what was a new fastest time for the route
Stats
Distance 11.1km
Time 50:45
Avg Pace 4:34
Avg HR 174
Started to struggle just near the end but pretty happy with the run, a slight niggle on the rh heel/lower achilles so have iced and used nurofen gel.
An enforced rest day tomorrow with a easy run on Friday as I prepare to start my first Athletics NSW race on Saturday in the Novice 10km cross country. Yikes!
So the new run planned was now a "tempo" run to the weir and back. Given it was dark already I geared up, finally being able to use my christmas nike arm band light and given the park would be pretty quiet decided to wheel out the shuffle as well.
A very good pace on the way down but the Garmin had coniptions, reeling off a batch of auto km all of a sudden in 100m! That really screwed up my pace monitoring so I just focussed on form and climbing hard back up scribbly.
Back home in what was a new fastest time for the route
Stats
Distance 11.1km
Time 50:45
Avg Pace 4:34
Avg HR 174
Started to struggle just near the end but pretty happy with the run, a slight niggle on the rh heel/lower achilles so have iced and used nurofen gel.
An enforced rest day tomorrow with a easy run on Friday as I prepare to start my first Athletics NSW race on Saturday in the Novice 10km cross country. Yikes!
Tuesday, April 25, 2006
Back to it
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!
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!
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????
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