Progressing nicely!

The last few weeks have seen steady progression and I am starting to see the results of fairly regular training.

After the TNF hit out and a day or 2 of recovery had a good tempo run locally and then bit the bullet and stepped up the regime slightly. I have decided to start to try mixing in a few runs to/from work rather than driving and so left the car at work Thu pm ran home and then back in on Friday, the distance is around 13-14km depending upon route choice. Learnt a bit from the first few runs but have just about nailed down a good course that steers clear of major roads and these are proving a very good workout.

Followed this up with the State Night Orienteering championships on Saturday night the 25th. I entered the longest course possible but was one of the last to start. The course was on the University of Western Sydney campus which was actually quite challenging with some small, but good bush sections as well as navigation through the buildings. I was running pretty well but for one bad navigation error. After reaching CP5 and punching I aligned the map and headed for CP6, upon arriving I checked the actual control number and it was incorrect but right location. I then realised that I had actually run to CP9 (having the map aligned upside down) and so then I retraced my steps and raced off to the right control. On looking at Sportstracks I lost around 5 minutes in doing this. In the end I finished 4th, but without those 5 extra minutes would have placed second...

So then for the first time in a while 4 days in a row of running by backing up on the Sunday morning for the Buffalo Creek STaR. While a little bit tight to begin as the run went on I felt better and when we reached the descent into the bush to LCNP at North Epping simply ran away from the group. I waited for them at Waterloo Park and ran through the10km course with them but when we hit the final bush section from Lane Cove West I really lifted my effort to see exactly how much was left. Very pleased with the hit out.

Some more running commuting and a revisit to my local hills course I have mapped out where I took about 4 minutes off my previous best time (over just under 13km).

Friday night saw me headed west and I picked up Mr G, my partner in crime for the 12 hour rogaine in Nangar National Park, between Orange and Parkes. The map was a bit of a surprise, using a different scale which caused us a few problems. Usually the scale is 1:25,000 with 10 metre contours, but this was 1:50,000 with 20m contours. We quickly realised after completely stuffing up the first control that we needed to rethink our route as everything was twice as long to navigate to and also twice the climb expected because of the contour mapping. Coupled to this was the lower resolution of mapped features due to the smaller scale so it was much more of a challenge with gullys/spurs/saddles added to the mix that were not significant enough to feature on the map.

Regardless we had a good hit out, did not overstretch things but just focussed on time on the legs and continually moving, we finally pulled the pin just before 11 as we drifted back towards the hash house with the motivation of hot food more attractive than climbing steep hills for an extra 20-30 points!

The legs and body pulled up well after this and I have since coupled together another set of running commutes this week. The only cloud on the horizon is that work may require me to be in Mumbai on the same weekend as TNF, bugger, but thats life!

Overall very happy with getting a proper base and seeing the results, the body is holding up well, slight tenderness/tendonitis in the left ankle/foot. However for 2009 I have already gone past the total run for 2008 and probably by the end of May will also exceed the yearly total for 2007, depending upon starting TNF.

During our ramblings around the bush I discussed the rest of the years plans with Mr G, the main goal is to keep building base and consistency and enjoy running. My competitive streak will get a workout but for a while yet I'll fly below the radar in smaller events before I set out to tackle some PB's and arch running foes :)

post script : a spectacular improvement this morning for my standard tempo run around the suburb of just over 10km, slicing three and a half minutes off my previous best!!

Back from holidays, plus TNF recon.

Yes, part of the break in transmissions was due to some holidays up the coast.

So a quick summary of what has been going on and then more detail on a recce run for the TNF100 yesterday.

Some more tempo runs locally and another summer series event at Killarney Heights (one major navigation stuff up!) led up to the Western Wanderer STaR. Started off with the 6am group and the leaders of this were running around 5:30 pace. At about the 11km mark the 6:05 group caught up and I thought I'd try my hand with running with them as I was feeling pretty good. I held on with them quite comfortably for around 10km running sub 5 min k's but started to tire on the hills, drifting back but in sight and then regrouping with them at water stops. In the end posted just over 28km in just under 2:30 for an average pace of 5:11, was quite pleased with this effort.

Some travel to Melbourne and more tempo runs with then the first Autumn Night series race at Meadowbank for some night navigation with the trusty headlamp. They laid out a good challenging course and despite a couple of small errors I posted a good result and finished strongly.

Then up the coast to Hawks Nest and got some good runs in, trialing my new TNF Rucky Chucky's that I picked up for a bargain at Paddy Pallin's sale.

In running in these I certainly noticed them being a little heavier on the feet than my normal diet of Kayano's or Trance's, let alone the Zoom Elites. After a few encouraging days I finally fell victim to the lurgy that had swept through the family. We got back on Thursday and I decided Friday night that I was not sufficiently recovered to do the Fat Ass Hellgate run and opted to go out on Sunday for a run over the back section of the TNF course, which I will be most likely be doing in the dark during the race.

Out of bed early and made Katoomba in good time and after final prepping of the camelbak (I had loaded it up with most of the compulsorary gear that I would on race day) I headed off from what will be on race day CP4 at Katoomba oval near the scenic railway.

I have never run in this area of the Blue Mountains so took the Blackberry along, not just for some photo's but also in case I stuffed up somehow since I was by myself (did leave the wife with details as to what and where I was going).

The run starts off around the top of the cliff tops towards Echo Point, it was coolish but there were great sights of the valley, here is a shot of the 3 Sisters from Echo Point which I had to stop at as this was where I popped the question to my wife about 15 years ago!

Then down the seemingly endless stairs behind the 3 sisters to the base of the cliffs, for sure the quads will not like these after having already done 70km on race day. Then some proper running again taking care to navigate the slightly tricky unmarked turnoff to enter the trail to Jamison Valley. The running through here was gradual downhill on a proper firetrail, here is a shot back towards the 3 sisters

After 2 creek fords the climb up towards Kedumba Walls...

This seemed to go on for ever but also provided some spectacular views. Close to the top the weather started to set in and a consistent drizzle and stronger wind was now the standard. I also noticed that my left foot was starting to get a little tender. I stopped at Queen Victoria Hospital (CP5) for a quick snack and took the chance to put on my poly pro vest as it was certainly a lot cooler now.

The section from CP5 was quite enjoyable although I think I stuffed up the navigation a little around Wentworth Falls, lots of tourists on these trails, even with the weather. Finally I got back on track and knowing that the bridge to the finish was closed ran to the highway and then directly into Leura. I was originally planning on following most of the first stage back to the scenic railway but by this stage my left foot was becoming sorer, obviously an overuse pain and I opted to finish at Leura, especially as the weather was getting worse by the minute.

Here is a satellite track of the route and below that is the elevation profile, the bulk of the climb up Kedumba is 600m in 6km. (For reference the Mini Mini climb on 6 ft is around 450m in 4.5km and Pluvi is around 420m in 3.6km) But like Six Foot there is then another 5km of "gentler" climbing, very similar to Black Range.





The legs are fairly ok today, I notice that the hot points that I do have (including the top of the left foot) are quite similar to what I have experienced before in various rogaines. For sure I put part of this down to the slightly heavier Rucky Chucky's so will have a few more longer hitouts in the similar fashio before the actual event.

All in all a great day despite the attrocious weather at the end and the heavy traffic back down the mountains due to a couple of crashes.

Six Foot Photos & Aftermath

Thanks for the comments readers!

Jen, yes TNF100 is the next "major" event I am aiming for and am already planning and prepping for this.

Ewen, sorry I missed you as well, I was wondering at one point when I'd see you on Black Range. In looking back I dont think I overcooked it down to the river, I had the benefit of a clear descent down Nellies, which I reckon probably makes for at least 5 minutes of clear running to the river. I am now pretty sure that it was the sports drink that affected me and will make alternative plans for next year to avoid any repeat episode.

I took it easy last week, a massage on Wednesday was very beneficial but I was also dealing with the after effects of the crook guts and as such I did not run at all until Sunday where I did the North Head STaR. Felt very good until around 25km where I started to fade in the legs. A great scenic run and good stepping stone back into getting going in March with an eye on TNF.

So I splashed out on the package that Marathon Photos were offering. It would be a worry if I did not have anything on under the skirt as it certainly flapped around a lot!


This is at the bottom on the firetrail at Nellies before the staircase, as you can see I was very much in the clear!


Halfway down the stairs and some had started to catch up with me


The river crossing was not that high this year and no grit in the shoes, must have been the dirty girl gaiters!


This is where I told the "crew" to wait, it is the last little rise after the long rocky downhill before you then get on the paved section to the finish.


Running it out all the way to the line, I think that is a smile, not a grimace!

Six Foot Report

A few days of travel after Six Foot to contemplate the day and reflect upon what happened. Firstly the final lead up...

I kept the general format of my program going with mostly tempo stlye runs in the last 2 weeks. Had a good hitout at Striders 10km at North Head, slicing just over 2 minutes off the time I did at Lane Cove a month earlier which was a good sign that everything is indeed headed in the right direction.

The week before I was actually working in Geelong and based in Torquay so did a very scenic run along the coastal path from Torquay to Bells Beach and back one evening!

I had my skirt ready and my dad and son also came up with me to Katoomba after I flew back in from Melbourne Friday afternoon.

Off to the car park early as I was keen to see the 7am wave head off, get some photos and then my "crew" could head off for Megalong Road. I always love the atmosphere at the top of Nellies and was feeling very good and quietly confident. Lots joking around and photos for the pink skirt brigade.

Finally wave 2 departs and I slotted straight in at the front and then it is just the nervous anticipation of what will soom become reality! Finally Kev gets us going but after the initial 100m surge all the people who raced in front of me decided that maybe this fast running down steep trails was not their thing and I weaved my way through a few that should have been quite further back in the pack. I do love this section of the run and just flowed down the firetrail very smoothly. The first official photo's at the bottom, just before the single track show there was no one even close behind and it took until about halfway down Nellies proper before I heard anyone behind me. This actually was good as I was very focussed on efficiently and safely getting down the slippery condiitons.

Finally at the bottom I started monitoring my pace and a few faster runners came past after a few minutes. My goal for the run was to run even/easy pace on the flat/downhills, walk pretty much all hills with the aim of getting to the top of Pluvi and then hoping to have legs in the bag for Black Range and the run down to Caves House.

Crossed Megalong road pretty much right on when I expected at 40 minutes, waved to the crew and also Colin who I saw there. Climbed over the fence and grabbed some water and sports drink. The run around Pinnacle and down to the river was also very relaxed, I actually had slotted in about 10m behind another cool runner (Little Black Pug I think) and there was not much overtaking in either direction, finally hitting the river and wading across in about 1:26.

I contemplated popping into the facilities here but decided I could find a tree along the track when I needed. Again topped up on the drinks and then set about climbing Mini Mini in the best possible manner without breaking myself given the training prep for this year. I always seem to struggle with the last section of this climb after the aid station and I swear this is the steepest climb of the whole course. Apparently Tim from CR went past here and said to me afterwards that I looked like I was struggling as well!

Anyway rolled down the descent, looking forward to the aid station again and planning on using the facilities there that I used a couple of years ago. No loo set up this year and I was starting to get some stomach twinges so I ducked into the bush shortly after to relieve the pressure. The creek crossings were very refreshing and in fact at the last one I crouched down in a deeper section to cool the legs as well.

As I started to climb Pluvi proper I started to struggle again and the stomach twinges reappeared. By the time I got to the first aid station at Pluvi I was not feeling good and was desperate for some sugar. Unfortunately they did not have any snakes or coke so I downed some water. Mr G came in just behind me and I mentioned to him that I was struggling a little. We both grabbed some more water and sports drink with the goal of walking it out on Pluvi.

Within 100m it was obvious that things for me were getting worse quickly. I started to dry heave and eventually managed to completely empty the contents of my stomach with a number of chucks! Finally it stopped and Sean encouraged me to try and start walking it out which I reluctantly did. Thankfully the next aid station had coke and so I took some time here to down a combination of coke and water as well as some salt tablets and try and compose myself. I told Sean to keep going and I then continued the climb, knowing next stop was the aid station at the top of Pluvi.

I still felt like crap and had no energy, in fact stopping halfway along and sitting for a couple of minutes before I finally made it into Pluvi. Here I sat down again with a couple of cups trying to replenish what I had lost and then resolved to keep walking to the next aid station hoping it would improve. This was the hardest section event for me, I was dehydrated with no energy and resolved that I would have to withdraw at the next aid station. However when I got to it I sat down again, drank more water and coke and kept going. Things were not getting better, I was walking slowly with lots of people coming past. I felt even more dehydrated despite the fluid intake at the last aid station and knew that if things did not improve I would have to stop, this also meant to me that if I did so then I would have a great deal of difficulty in ever having another attempt, let alone convincing my good wife that I should.

In this section quite a few people that I knew went passed and we swapped some notes as they checked on me. Finally I arrived at the next aid station and again went through the motions of water and coke cups before heading out. Then teh most amazing thing happened, it was as if though someone turned the lights back on. I started to sweat again and the legs stopped feeling like dead weights. I decided to try to start running and amazingly not only did it work but I actually felt strong. Within 2minutes I had caught up to a friend from NRG who had passed me just before the aid station and I had outlined my poor condition to. He was surprised, not just to see me again but to see me run past him while he was also running! This continued along the rest of black range as I hauled back a whole host of people.

I was still being somewhat conservative and walked the longer/steeper hills and spent more time at each aid station downing more coke and water. By the time I got to deviation I was starting to become even more confident and I really ran strongly along here all the way to the steep hill leading to Caves Rd. Some more drinks here but I could feel the "coke wave" dimishing between aid stations now. I think the depth (or lack of) training was now starting to take hold, no cramps but not much left in the legs either.

Finally I hit the downhill stage and opened up, passing many more runners through here before the final little jink/climb before the paved path where I had told the crew to set up. It was great to see them and I speared off down the path to finish this off. It is always a great experience that final descent as the announcer calls your name out and the cheer squad goes into action as you round the final bend.

So I made it and discovered quite a deal more about myself in the process. The time for me in the end was immaterial after what I went through. As it turns out I put 15 minutes into my NRG friend who caught me on Black Range after I ran past him. This year Six Foot was always a mechanism to get me running again and a stepping stone for bigger things. That certainly, and in more ways than one, was achieved!

I know I have a cracking time inside me for this event waiting to emerge, with a properly focussed campaign (more than 6 weeks!) and about 6kg lighter it WILL happen.

ps it was a great sideline to be involved in the beer bet and especially the pink skirt challenge. I'll post some photos shortly but am very proud that my supporters raised over 1400 for the McGrath foundation, just to see me run in a skirt!

What a month!

So with Six Foot now only 13 days away I am really done in terms of any specific training that will make a big difference on the day.

I am very pleased with the way I have applied myself in February, with the goal of focus on a long run every week but not trying to go crazy during the week given my lack of a solid base.

The end result is that I ran just under 270km in February, on the back of 140km in January, only 30km in December and then nothing for October and November!

I have managed to drop around 3-4kg but have actually lost about an inch around my waist.

Also had a crack at the CR 5km challenge on Saturday to try and benchmark my speed over 5km. It is close to two and a half years since I last did the CR 5km. Was also very encouraged to post a 20:33, running by myself and fading in the last Km.

The signs are all good, I think I need about 2-3 more months of similar consistency to knock off the extra weight I am still carrying. I have a number of events in mind to keep me focussed, mostly dark side/longer stuff.

Finally for those not watching CR closely I am also involved in 2 side events at Six Foot. The first is the beer bet which is dependent upon me being slotted in for wave 2. I have no real hope of winnign at all, but I will enjoy drinking the beers at the finish!

The second is that I am running in a pink skirt to raise money for the McGrath foundation. If anyone is interested in sponsoring me please let me know, it is a very good cause!!

All the numbers over there ======> have been updated

Top Sekrit!!!

Yes, for anyone who is actually still reading my disparate postings you are now sworn to secrecy, especially not allowed to divulge any of the news below on the beer bet thread for 6 ft.

I had wrangled/organised my way into a team for the Metrogaine today. The plan was always to use this as a time on the legs exercise and we had a nice team set up and ready for action. However, at the last minute I got asked to accompany Jonathan Worswick (TW champion and very faster ultra runner and rogainer). Of course I said yes and I think we formed a great team.

He was so much fitter/faster than me, but my map reading and navigation skills are slowly coming back. The course was set in the Eastern Suburbs, essentially East of Edgecliffe and North of Bondi and Bondi Junction.

The short summary is that we won, both the Male Veteran Category, the open Male Category and 2nd overall beind Rogaine legends and gurus Andrew and Nicole Haigh. In fact we stuffed up and answered one question wrong and if we did not do this we would have won outright!!!!

I had a real down patch at about 3.5 to 4 hours but a can of coke sorted it out pretty well. I reckon another month of training from me and we would have cleared the course (we only missed 4 controls).

The true stats will still remain secret, but I accomplished my goal, the legs are pretty toasty but I am sure this will be a positive contribution to my very abbreviated 6 ft campaign.

Another sekrit week

Still yet more consistency, although I would only score myself with a B+.

Running around East Killara is a bit different to what I had at Ryde, here, no matter which way I go there are hills, which is actually probably a good thing since I suck so much at them at the moment. The weight is actually slowly going down but I have noticed that the waistline is diminishing at a faster pace so I am assuming that I am still trading blubber for muscle at the moment, hopefully that will change soon so I can get to Six Foot a few Kg lighter than I am now.

Ran Summer Series at Willoughby on Wednesday, 600 points was reachable but my navigation on the run skills are not yet back up to par and so a couple of oops' and I suffered the penalty.

The sekrit long run today was off the back of a tempo hills session yesterday and I can confidently state that my legs are toast tonight...

Regardless was somewhat pleased with today's effort in the on again, off again rain, goal is to try and keep hammering through February and not much of a taper for Six Foot as it really is a stepping stone for other non blogged goals in 2009.

Significant progress!

Yes, I know, it has been a while between posts but there has been so much happening since we got back!!!

So we are finally in a proper house and the kids are back at school. Most of the unpacking etc has been finished and we now also have 2 cars which is very handy!

January saw some good steps back into getting going on the running front. I have now done quite a bit of "exploring" in Garigal National Park, getting lost a few times but it was good to be back in the bush!

With less travelling and dedicated time at home I am now starting to get more consistent in the running training. I have entered for 6 foot, no chance of a superb time but the goal is to use the build up and actual race as a good basis to establish a foundation to build upon for the rest of the year. As part of that I have joined in on the beer bet on Cool Running and also have decided to raise money for the McGrath foundation by wearing a pink skirt with a number of others. So quite a bit of sekrit training has been going on...

This weekend just past in particular was quite heavy in the build up, starting with the Striders 10km at Lane Cove, my first for 2 years! The goal was to get as close as possible to 45 minutes and I ended up with 45:46, clearly my biggest challenge are hills at the moment.

Then, I went and purchased a "welcome back to oz" gift for myself which is below.



Saturday afternoon, I went out with a couple of mates to break it in on the dirt and had a great time, although it was quite warm, the legs suffered a little on the steep dirt climbs that we found.

Sunday morning and I managed to stuff up the alarm clock and so arrived at the Hornsby STaR after the 6am group had already left. It seems that nowdays there is not a 6:10 group as I set off with just one other and he quickly disappeared in the distance, even though I was running 5:30's!

The run was a great testing run through the bush with some significant climbs. I managed to clock my head on a low branch climbing out of Bobbin Head which rattled the teeth. Clearly my challenge is to reduce the weight as I struggle massively on the hills (not a good sign for 6 foot). But once I was on level ground I was quite comfortable in knocking out 5:30 min/km pace.

So, I'll try and be a little more regular with the posts now that everything is more settled, but will stay a little in stealth mode as the 6 foot build up continues!

Summer Series Revisited

After a day of rest I headed to Balmoral this afternoon for a masochistic session of how many stairs I could run in 45 minutes as part of the street orienteering course.

It was great to see so many familiar faces, in particular Seagull impressed, seeming to have lost as many kgs as I have gained. He does still have that backwashing feature intact as I listened and saw him trying to round out the circuit :)

No stats that I am prepared to submit yet, lets just call it a loosener but I was quite pleased with the less than expected DOMs effect from Sunday. Believe it or not though I seem to have manager to stuff up my problematic 2nd toenail on the right foot with just one run! At least when it falls off it wont worry me for a while!

Thanks to all for the welcome home notes, it is truly great to be back in Oz!!!!!!

A new beginning!

Well, we are back in Australia and staying at what I am calling T2 (which our triathlon familiar readers will know as transition zone 2).

To celebrate I went out for a run on Sunday morning to clear the cobwebs and jetlag. it was not until afterwards that I realised it was exactly 3 months since I last ran, which was at the Sydney Half Marathon.

Our temporary digs are at St Leonards and so I mapped out in my head an abbreviated Harbourside Hike STaR. What a great morning running on bush tracks on the edge of teh harbour as I revisited Berry Island and Balls Head.

The whole body is sore today but you have to start somewhere. The scales, along with 99% of our worldly possessions are in a 40' container somewhere between Singapore and Sydney but before I left a quick weigh in saw 86kg on the dial.

The motivation is high to use the return to Oz to also return to running and it was a pleasure to finish a run without feeling like I had actually been swimming instead!

Lots of plans but the immediate goals are to regain some endurance and reduce weight with a consistent training program. I am really hanging out to actually move to our final location, East Killara, right on the edge of the bush and am already mapping out numerous running and mounatin biking routes through Garrigal Park in the upper reaches of Middle Harbour, looks like some really good bush trails with lots of hills, hmm I wonder what that would be good for :)

One last purchase before I left Singapore I revisited an outlet and purchased a pair of Brooks Cascadia's at a "dirt cheap price"!



I wonder what these will be good for, I think there is a theme developing here :)

Countdown!

Now less than 2 weeks until the eagle lands back on Oz.

An huge amount of crap to work through......
- temp accommodation in Singapore : check
- temp accommodation in Sydney : check
- longer term accommodation in Sydney : check
- school places for kids in Sydney : check
- car in Sydney : check
- accommodation in location to suit bargearse style runner : check
- accommodation close to bush for motivational runs : check
- understand and comprehend Australian Customs rules and regulations : still to be confimed!
- potential start in B2BS : still to be confirmed
- sanity check : failure.......
- correct weight on scales : negative


I see the Seagull is close to carving up the Summer Series age group, Superflake is twice the man that I used to know, Bluedog has a wounded paw but that wont stop him, Horrie and Bluebel are running Ultras in tandem, no recent news on Professor, Miners is a MTB head, Jen is off mountain climbing etc etc etc

I am going to hit the ground running literally when we get back and at the moment, everything is a means to an end (ie get me back to Sydney!!!!)

Did I say it is 11 weeks to 6 ft when I arrive back in the land of oz?

Returning to Base

Well, this little patch of cyberspace has been well under utilised lately but there has been quite a bit of real life activity!

Since my last post I ran the half marathon in Singapore and posted a PW (just under 2 hours) really struggling in the heat. I then started the Half Ironman and got through 2 laps of the bike before pulling the pin with "stomach problems".

Then, spending some time in Melbourne, I had some much better hitouts with some street orienteering and even a mini rogaine for 3 hours out near Ballarat which was a great reminder of how much I enjoy the bush.

Finally I then managed to be in Sydney and ran the Half Marathon there, fading towards the end due to lack of training but posting a 1:45, close to 15 mins faster than the same distance a month earlier! I also caught up with a whole heap of CR and Striders and even participated in the Cheersquad until I got hungry!

But since then, nothing, nada, zero, zilch etc etc....

More non bloggable work "stuff" has really distracted me and sapped any motivation of running (or cycling).

Anyway, the upshot of the whole thing is that we are now moving back to Sydney!!!!!

I (and the family) are so excited about heading "home". Singapore has been a great experience and we have barely scratched the surface of the plans that we had, but it makes sense for many reasons to return to Sydney.

Life will be hectic as we try and bundle up all our worldly goods but once we are back I am really keen to get going again, Six Foot is not that far away!

Probably wont be blogging that much until we get back (hey this is a running blog!) but lots of plans, once we find somewhere to live (our house is leased out) and a school for the kids etc etc.

Yes, it is progress!

Getting into the groove on some consistency, even if it is mainly only on weekends!

So action since my last blog 2 weeks ago.

Sunday
First went out for a 15km run, held the pace for longer and only faded in the last 3km. 15km @ 5:45
Then off to the pool and a 1km time trial which ended up at 24:30

Nothing during the week with a bout of gastro up front, Doctor diagnoses Giardia which explains quite a bit so I'm on antibiotics. Then up to KL for a frenzy of different meetings.

Saturday
Another ANZA Kranji loop ride with a larger bunch this time. Felt quite good through the entire ride and thus also participated in the various "sprints" along the route. Also actually increased the average on the ride home after the coffee break. The TT clip ons worked well. 74km @ 31.8km

Sunday
I opted not to run and so just swam, with another 1km time trial in around 24 minutes

Monday
A public holiday and another attempt at the 15km run, this time with the goal of a slightly slower pace on the way out and trying to hold it coming home. The plan worked and I ended up averaging 5:38km this time, and finished much stronger.

Saturday (Today)
Bouyed by last weeks ride and also in an effort to get some more distance I joined the Changi loop this time. A decent bunch of about 20 and I got to see the other side of the island from a bike. A highlight is a stretch of about 5km running parallel to Changi's runways where you can really wind it up! Was super pleased with the ride today, held it together over the longer distance and I was one of the stronger riders in the bunch. A distance of 97km at an average of 32.2km!! This bodes well for the triathlon as there won't be any traffic lights or tight twists and turns that we saw today.

The goal for tommorrow is to ratchet up to 20km for my run and will return to a loop around MacRitchie as part of this and then at least another km in the pool.

Fat bastard stakes saw the scales at 84.9, finally back under 85 (but only just). I am hoping to try and tie in a few regular sessions during the week which should see this start to reduce hopefully!

Work wise, just as I had some positions filled in my team and looking forward to a more normal workload then came the announcement that our company is taking over another company, roughly the same size as ours and this will not doubt have extra tasks allocated to me...

I think it is called progress?

Two weeks on and I am getting into the swing of things, the weekend of my last post saw a mini "brick" session with the ANZA bunch on Saturday (just under 75km @ 31.3) followed by a run (just under 10km @ 5:38) where I struggled home.

Then I travelled down under and did a run in Melbourne with one of our senior management from the US as a bit of a break from all the meetings. I think collectively we went out a little too fast and after about 2km I realised that his breathing was getting eratic. Not a good career move to "break" a SVP so I eased up a little and we enjoyed the return leg along the Yarra.

For the weekend I was in Sydney and so planned my schedule to go and do the STAR with Striders. Mindful of the fact that I had no real idea as to my current running capability I thought it best to run with the 7am group (ok the extra hour sleep after watching Cadel ride the ITT was also a factor). A decent sized group with quite a few that I have run with before. We did the Tourist Trot and it was a good exercise as the stronger runners had a very decent go at each hill and then waited for the group at the top. Running back through Darlinghurst and Oxford Street I was running with the main group and a few of the faster runners had stretched out ahead. As we swung off Oxford Street I decided to up my tempo and see if I could catch them. Seems they were also ramping up and so it was a real effort to try and reel them in. Finally as we ran along Driver Ave next to the SCG I lifted again and starting hauling them in, actually blastign straight past and holding the effort back to the start. Later I realised I was actually running at around 4min/k pace over the last km or so, a massive difference to my usual struggle home in the Singapore heat and humidity!

Wednesday I was back in Melbourne and lined up for the Street O event near Doncaster with my trusty headlight. Very pleased with this run, I collected all 20 controls and made it back to the start within the hour allowed with another lung busting surge towards the end. (10.75km @ 5:14 min/km). Again amazing to finish not completely lathered in sweat. Good to also quickly catch up with Louise as well.

EDIT - Results are up !here and I finished a credible 8th, not bad for a lardy with minimal training :)

Today back in Singapore and on the bike for the Kranji ride, a decent bunch and testing ride a tad slower than 2 weeks ago but I felt stronger towards the end. I'm going to tart up the bike a little shortly with some clip ons to get ready for the Tri and I think it also needs a service soon.

Plans for tomorrow see a longer run and then also back to the pool with the kids as part of their squad for a "logical" Tri over the weekend.

Fat Bastard stakes see the scales unmoved and standing at 85kg

Easing into things

First thanks to all for your notes on my last post and especially for Jen following up a little later!

An unbelievable amount of stuff has been going on since my last post. I won't go into gory details about work but I have to say the last 3-4 weeks have been the most trying of my professional career on many fronts.

Thankfully at the start of July I had a week long holiday booked in Phuket with the family and it was perfectly timed given everything. I unwound for a few days and then laced up the runners for my first run since Six Foot, about 4 months ago!

I have also been riding again with ANZA and also doing some swimming. The Fat Bastard stakes see me at 85KG at the moment, quite a stretch from what I was around the GNW time close to 2 years age (75KG!)

Part of the motivation was that I have entered 2 races, mostly to ensure that I scare myself back into fitness! So in around a month I am running a half marathon in Singapore and then in early SeptemberI have signed up for the Singapore Half-Ironman, which they seem to call nowdays 70.3 for a great marketing reason I am sure...

The posts are likely to be intermittent but I'll write up when I can!

Been a long time...

Yes, hopefully no one has their daily meals scheduled around my recent blog posts.

Needless to say I have been busier than a one-handed dishwasher at work with no time for any serious exercise.

Here is a recent picture taken of me which when viewed might scare small children...

Needless to say it think I need to get my arse (barge) into gear ASAP!

There is a master plan but homesickness on the running front is running high with Canberra, SMH and 10km races passing by with minimal notice :(

Bravery or stupidity?

A very good question...

The lack of recent posts here can only mean one thing, not much running but still I found myself at 8am yesterday morning at the top of Nellie's Glen to start Six Foot. Many people would question my sanity, including myself! A quick look back through the log book and in the last six months to the start of March I ran a sum total of 448km. That said, some semi decent activity in January left me with the feeling that I did have something left in the legs.

Anyway, not only was I starting but my initial game plan was to tear off at the start in the rush to the stairs, I have to say that my love of downhill bush running is too much to overcome! So off we went and at the top of the stairs I was in 2nd place right behind Rod the Hornet. I let 2 people right behind me slip past and then down we went. The plan was to then ease up dramatically once at the bottom of the stairs, but no one was even close behind me and I was only passed by one person between the bottom of the stairs and the start of the actual firetrail.

So once on flatter ground the focus was on slowing and conserving with a close eye on the HR. I was actually very surprised at how long it took for decent numbers of runners from my wave to start passing, which really only started happening at the Megalong Creek crossing. Each aid station I grabbed a couple of drinks etc and walked through, knowing it was going to be a long day. After crossing Megalong Road and waving to my dad for the camera I continued my approach and was now fairly comfortable. It was actually great because I had a very steady stream of people that I knew going past with just enough time for a quick chat. The descent to Cox's was also very comfortable, I tagged onto the back of one conga line and just hung about 50m behind them, with another conga line about 100m back. Despite running much slower than what I usually do through here I was only passed by about 3 runners and I let the second conga line go through with only about 500m to the river. Note I was overly conservative on ensuring anyone could pass, to the point that one cursed/joked that they were actually going to be happy to cruise behind me for a little while as I was running a very smooth pace.

Through the river and I picked up some sand which I ignored, posed for a photo for Will who had been just ahead running with Hamburgler for some time. My river split was 1:36, about 15 minutes slower than my "fast" splits and I was quite happy. Mini Mini beckoned and I immediately adopted my plan of walking at an even HR with the stream of runners continuing past, close to the top the front runners from wave 4 started to appear. My calves felt a little tight towards the end of the climb and I was looking forward to the descent. My quads on the other hand were less impressed! After the aid station at the last creek crossing I paused to remove the sand from my right shoe.

The climb up pluviometer was again a story of paced walking and making full use of each aid station along the way, once again the calves were complaining a little but I was pleased to make it to the top in around 3:30, just under 2 hours from the river. Now it was time to start running again! Too bad the legs did not agree, as Black Range continued it's reputation. For the first couple of km it was ok but then the calves started cramping and so I started modulating running and the walking to stretch out the calves. At the second aid station along here I asked for a salt tablet and downed it with the usual mix of sports drink, water and coke. Not to much effect though and I was glad to see deviation.

Just as I thought I could open up a little more with some downhill running, my quads had other ideas with a dual lock down, some more walking and then run/walk again. On one of the more technical steep downhill sections when I tried to prop to establish firmer footing, both locked up again and it took some time to free them up. Then the final indignity, as I worked my way up the longer and steeper hill along deviation my right hamstring went out in support of the quads and calves!

Anyway I made it to the road, had a quick chat with Frank from Striders and Roses as she cruised past. I knew I would make it to the finish, it would just be a mix of run/walk. The frustrating bit was that when I could run, it was at a reasonable pace and so I was leap frogging people who were shuffling full time. The final descent was murder on the quads and as I finally managed the turn at teh bottom of the stairs for the for my last burst of running both calves and quads completely locked up on the line, thankfully Tiger Angel lived up to her name and held me up as I was de-chipped!!

So here I am today sore as hell but also satisfied with the point that with what can only be called a complete lack of base or substantial training I managed to finish! In reality I knew that this was always going to be tough. But I wanted to run, as much for the chance to catch up with all my running/blogging mates and see Pluviometer again!

Thanks to those who read this that said hi over the weekend, it was great to see a lot of familiar faces. It was also great to see so many people fulfil their potential and effort in training with PB's left right and centre. For me, this was not a redemption run, it was not a soft run, it was a run that I simply wanted to do to experience Six Foot again. In doing so I came to realise how much I miss running in the aussie bush and also all of my CR and Strider friends, but I'll be back!!

I realise I need to reflect on how running and exercise and goals associated with this, fit in with work and most importantly family. It will always be tough but I will constantly work on trying to establish the right ratios and perspective.

ps my time was just under 6:30, technically a PW but that is not the way I will remember this run in hindsight!

Less than 4 weeks!

Yes Six Foot is around the corner and I am still scrambling to get somewhat in shape!

A mixed week last week, started off well on Tuesday with a tempo run on a new course I had been planning on trying. Just over a km from our house is a large open park area with a network of paved roads over a slightly undulating terrain. Using the run to/from as warmup/down I ran at tempo for 5 laps which turned out to be just over 8km. Was quite happy with my form as I started faster than the previous tempo runs and the good thing about this course is no traffic lights or road crossings once you have started. Ended up with avg pace of 4.44 min/km.

Then some slackness and sleep catch up saw me not run again until Friday, so I opted for a loop of Macritchie to clear the cobwebs and again pushed pretty hard. Also pleasing to knock out the just over 20km in avg pace of 5:35 min/km pushing the fresh legs all the way home.

Back on the bike on Saturday for another ANZA ride and felt a little dusty after the hard run on Friday, especially on some of the hills, but finished off with just under 75km at avg speed of 31.1km/hr.

Sunday morning and I headed out planning on a longer run, quite oppressive conditions and I was soking in sweat by 5km. The legs were also starting to feel the pinch after Friday and Saturday and I opted to shortcut the route to about 21km, still at avg pace of 5:45.

Plainly I need to better organise my hard sessions, if I am going to ride on Saturday then Thursday should be my last hard run with a recovery session on Friday, that way I have 2 hard days over the weekend and then recover on Monday.

Yes Jen, as per above Six Foot is very much being thought about, just have to see how travel goes between now and then. Also after yet another chafing problem I reverted to bodyglide and this seems to have solved the problem!

Oh, almost forgot, my Sunday swims are now up to 1000m!

3 Sundays, 3 countries and January!

Sunday 1 - So after the success and semi-gloating of my ride (previous post) I came crashing down the following day. I organised to meet up with a mate to have some company, but he is a much better runner. Anyway we agreed that I would show him my 25km loop. A little faster out and by about 10km I was feeling the pinch a bit and spent a little extra time at each water stop to try and refresh. By the time we got to about 7km to go I was toast, in fact started to get dizzy. After a break and some sugar from Andy in the form of jelly beans I came good for a while but with about 2km to go I told him to go ahead as I was completely shot and then walked it home. In retrospect I can see all the reasons why, the legs were tired after the cycle, I was probably dehydrated from Saturday, despite the large water intake, I was up late assembling more Ikea furniture and then as a result bolted out the door without any food to then run a bit faster than I have been. It took me about 2 hours of drinking and eating to start to feel human again. A very good leason to learn!

The following Tuesday I headed out for a redemption style tempo run with the goal of bettering the previous session, mission accomplished with a new avg pace of 4:56 for the 13km, a struggle in the last 1.5km though with not much left in the tank! Then it was off to Country 1, Thailand with our CEO for some meetings which diced any option to run (although it is really an excuse as I could have if I planned a bit better!)

Sunday 2 - the Australia Day celebrations at the kids school on Saturday eliminated riding with the bunch and so on Sunday I headed out much better prepared, with a couple of slices of toast in the stomach and a small packet of lollies to keep the sugar levels up. I also decided to approach the route in reverse, close to halfway I was feeling pretty good and so added a bit of exploring to try and slightly increase the distance, following someof the MR25 runners on a short out and back loop. I think the reverse option was a good idea with running later in the morning then still under some shade as I looped through the jungle trails. I was feeling so good that I really pushed on the way home and was very satisfied with the "new" distance of 27.3km covered at an average pace of 5:53, certainly way better than last week!

That night I was on the red eye to Country 2 - Korea and with temperatures ranging from -5 to 2 degrees outside and again some ordinary scheduling, no running! Wednesday night onto Country 3 - The Philippines and here I managed to sneak in a tempo run on the treadmill, 10km at 5 min/k pace.

So that ended January with 211km running, 146km cycling and 1km swimming (yes on Sundays after my long run I take Stella to swim squad and we have struck a "deal" where I now also swim in a spare lane!) The running distance, while not immense is of course actually more than I ran in the previous 4 months combined, with a blatent disregard for the 10% rule.

Sunday 3 - no riding again yesterday as we headed off for the girls first game of netball up here and then trudged around Orchard Rd to find a new suit. It was more of a challenge just to find a salesperson who wanted to serve us but eventually we found both service and a great suit, much to everyone's relief! Again this morning I followed the same prep and headed out, a little faster than last week initially and also with a planned option to increase last week's route a little further. Feeling good at the decision point and I did the extension and pushed all the way home. Very pleased to finally get back to a STaR type distance with a new route distance of 29.4km and done in an average pace of 5:47 (not a lot of climb to be called hilly though!). The conditions have to make this a solid run, one of my challenges now is chafing, I am sweating the sportshield away completely and then walking like a cowboy for the rest of the day! Also as another sign of the climate, I again lost 3.5kg in running just under 3 hours!! I then also pushed a little harder at the pool and timed an interval style approach to 500m, with 100m warm up and down to take me to 700m (no times yet though!)

So this coming week needs to be a good week, we get Thursday and Friday off due to Chinese New Year and Netball is also off on Saturday so I get another road ride in as well! I am truly hoping that while I am not knocking heavy distances each week that the training in the conditions will have some impact when I actually run somewhere a little cooler and less humid (although not sub zero like Seoul!)

The week that was...

Another week of holidays but I managed to mix in some good training as well!

Sunday - I stretched out my long run to now include the loop around the Peirce reservoirs which has a few more hills as well. Was happy at my ability to hold the pace as I headed home through Bishan Park where I have faded before and ended up with 25km in 2:30

Monday - Rest :)

Tuesday - My newly annoited Tempo run day with an out an back course through Bishan Park to Thompson Rd at the bottom of Lower Peirce Reservoir. Felt a little lighter in the legs today and the stats show that it was a good effort, just over 13km at an average of 5:05, that is starting to almost look respectable!

Wednesday - Rest!

Thursday - Went long with a my 20km loop around Macritchie, once again the legs felt a little lighter and the end result was that I sliced 6 minutes off the time I did less than 2 weeks ago! Very pleasing to have my longer runs now all sneaking back under the 6 min/km figure.

Friday - No rest but a recovery run and today I had a companion, my eldest daughter got up and rode her new mountain bike next to me. I paid careful attention to the HRM with the goal of staying under 150 bpm. Ended up with just over 9km, average 6:04 pace and average HR of 145bpm.

Saturday - Back on the bike for the Kranji loop revisited. A little drizzle and extra traffic saw the pace a little lighter until about the 20km mark, which has a sprint up a long hill. Last ride I was already pretty shelled but this time I felt better and really hammered up the hill, taking 4th out of a bunch of about 20. We then regrouped and unlike last time where I really faded, this time I somehow kept on getting shuffled to the front, another big effort up Buona Vista Hill before cruising into Orchard Rd for the post ride discussions over a cup of coffee :) (it is handy when you know where the finish is!!) A little longer as a result with 75km at an average of 29.6kph.

That ends a pretty good week with just over 9 hours of exercise time, and I have already shed the Bintan weight gain, now for a few more kg! As Ewen points help weight loss is assisted when you live in a sauna, 2 times this week I have started my run, already sweating.

Back to work on Monday so things will get a little tougher, as there is also some travel looming but hopefully the last 2 weeks will have me enough in the groove.

The rest days will slowly get replaced by either a recovery run, or another cycle or both to end up with a workout each day, but not yet....