3 x 10km route. Set out with the intention of taking it very easy the whole way - particularly after having friends over for dinner last night and sinking 3 bottles of red between the three of us drinking. First lap was just spent trying to conserve as much energy - went through 10km in about 43:50 having been on 4:30's for the first few km. Felt great at the start of the second lap and just put my head down and churned out the kms in great running conditions. Started to tire during the final lap but still kept the pace at about 4:18's. Ended up with a total of 30.64km in 2:11:30 (4:17 average).
Heel is now sore. It doesn't like long distances. Will apply plenty of ice today and take the voltaren in the hope of keeping the inflammation down.
Sunday, September 21, 2008
Saturday, September 20, 2008
Mentally weak
Plan for today was the Campbell Road session - 13 x 660m alternating floats and fast. However, things started to conspire against me. I'm not as fit as I was, I could only get out in the middle of the day when it was stinking hot (32C), had to run in trainers and not flats and wasn't in the right frame of mind. The reps went:
2:21; 2:08; 2:28; 2:10; 2:30; 2:10; 2:31; 2:12 - then I pulled the plug. It's probably only the second time ever I've not finished a session. But I was slowing down and really struggling in the heat so decided against flogging a dead horse. Have to say it's also part of the attempt to keep on enjoying my running.
Feel for those running the marathon tomorrow if conditions don't change overnight. Good luck to all.
2:21; 2:08; 2:28; 2:10; 2:30; 2:10; 2:31; 2:12 - then I pulled the plug. It's probably only the second time ever I've not finished a session. But I was slowing down and really struggling in the heat so decided against flogging a dead horse. Have to say it's also part of the attempt to keep on enjoying my running.
Feel for those running the marathon tomorrow if conditions don't change overnight. Good luck to all.
Friday, September 19, 2008
It can't be true!
Moment of truth this morning. Ran into work with the Garmin and measured the distance. I'd previously plotted it on GMap at just over 13km (http://www.gmap-pedometer.com/?r=206274) and the Garmin has been almost identical to GMaps so was expecting something similar.
Started off at a good pace and was aiming to maintain 4:10kms all the way. Struggled with all the hills in the first half getting to Spit Juntion (5.91km) in 25:18 - 4:16 per km. I usually reach Spit Junction in 27-28mins so this was pretty quick. Picked up the pace along Military Road, struggled over the bridge and got to work in 53:22. Probably my quickest run to/from work that was not run as a tempo session. However, the Garmin said it was only 12.73km(!) meaning an average pace of 4:12 p/km. It might have lost a bit in the undercover steps that go back and forth on each other at the end of the Harbour Bridge but not 300m. I think I'll stick with the GMap calculation for now...
Started off at a good pace and was aiming to maintain 4:10kms all the way. Struggled with all the hills in the first half getting to Spit Juntion (5.91km) in 25:18 - 4:16 per km. I usually reach Spit Junction in 27-28mins so this was pretty quick. Picked up the pace along Military Road, struggled over the bridge and got to work in 53:22. Probably my quickest run to/from work that was not run as a tempo session. However, the Garmin said it was only 12.73km(!) meaning an average pace of 4:12 p/km. It might have lost a bit in the undercover steps that go back and forth on each other at the end of the Harbour Bridge but not 300m. I think I'll stick with the GMap calculation for now...
Thursday, September 18, 2008
HuRTS Mona Fartlek
Beautiful day, bit of wind about and almost recovered from a 36 hours hangover. Usual Mona Fartlek today. Smaller crowd than normal with the Sydney Running Festival this weekend but still lots of quality with Stevie T, Serg, Muz, the Judge (making a welcome return), Tri Ry, MC (bringing a female with him, God forbid), Gareth, Pete W and others.
Steve pretended he was running with us for the first 90 sec rep then disappeared off into the distance, leaving Serg, Muz and I to run together the whole way. Serg is obviously trying to play mind games before New York by telling Muz and I that he thought he'd take it easy today and "just run with us" but I heard that heavy breathing towards the end so I'm not so sure. Pushed the first two 60 second reps to reach the Stone Gates with 10 seconds to spare. Struggled as usual over the 3rd and 4th 60 second reps before pushing the 30s. Finished the 20 minutes having covered 5.94km (3:22 pace).
Steve pretended he was running with us for the first 90 sec rep then disappeared off into the distance, leaving Serg, Muz and I to run together the whole way. Serg is obviously trying to play mind games before New York by telling Muz and I that he thought he'd take it easy today and "just run with us" but I heard that heavy breathing towards the end so I'm not so sure. Pushed the first two 60 second reps to reach the Stone Gates with 10 seconds to spare. Struggled as usual over the 3rd and 4th 60 second reps before pushing the 30s. Finished the 20 minutes having covered 5.94km (3:22 pace).
Tuesday, September 16, 2008
HuRTS 45mins Fartlek
Beautiful day, cooler than yesterday but still clear. We'd thought the wind had dropped too until we turned the first corner and realised it had been behind us for the first 2km.Crowd up fron was Stevie T, Serg, Muz, new bloke Tri Ry, Durante (still struggling with injury) and myself with Kanser joining in half way around Farm Cove. Kanser, Stevie, Serg and Tri Ry pulled ahead slightly getting towards Hickson Rd before Serg and Tri Ry dropped back to join us just before the turn. Reached the turn (22.30 mins) at 6.49km (3:28 pace). Very quickly caught by Kanser (going great guns) and Stevie then Tri Ry dropped off at the Toaster. Reached 10km in 34:45 when Serg stopped, leaving Muz and I to finish it off (Stevie having long since disappeared off into the distance). Finished just beyond the stone gates for 12.86km in the 45mins (3:30 pace).
If the slow sections were 4:10, the fast sections averaged 3:14. If they were 4:00, the fast sections were 3:17. They felt slower than 4:00 per km but then they also feel slow compared to the fast sections.
Good crowd at HuRTS including Chris G, Springer, MC (cutting short), Enda (back from injury), Adam and English Andy. Sitting here in the office with stomach cramps - just like I used to get when doing hard sessions coming back from injury in March/April.
If the slow sections were 4:10, the fast sections averaged 3:14. If they were 4:00, the fast sections were 3:17. They felt slower than 4:00 per km but then they also feel slow compared to the fast sections.
Good crowd at HuRTS including Chris G, Springer, MC (cutting short), Enda (back from injury), Adam and English Andy. Sitting here in the office with stomach cramps - just like I used to get when doing hard sessions coming back from injury in March/April.
Monday, September 15, 2008
Starting to show
Lack of recent training is starting to show. Been looking after the kids all weekend so no run until today. Ran the long route in to work - 18.56km in 1:23:00 - average of 4:28. Felt very lethargic at the start, as if the legs had gone soft. One thing about running lots of kms in training is that your legs tend to just become numb when you'd otherwise just want to give up. Didn't feel that way today, just wanted to give up.
Wasn't helped in having to carry a rucksack with files and shoes in, which was rubbing on my shoulders all the way (now red raw). Also 32c today. No idea where this hot weather has suddenly come from but it had me longing for a bit of Winter when running up Parriwi Rd.
Heel a bit tender this evening. It doesn't like anything long or hilly.
Wasn't helped in having to carry a rucksack with files and shoes in, which was rubbing on my shoulders all the way (now red raw). Also 32c today. No idea where this hot weather has suddenly come from but it had me longing for a bit of Winter when running up Parriwi Rd.
Heel a bit tender this evening. It doesn't like anything long or hilly.
Friday, September 12, 2008
Home Truths
The Manly mile is only 1.59km long.
Kirst is away for the weekend so took today off to look after the kids. Due to complications over work I had booked Michelle to look after the kids for 4 hours but my meeting was cancelled so took advantage and went for a run (and lazy lunch). Run was a new variation of an old route - 15.34km in 1:03:49 (4:10 per km) - picture attached. The picture is saved from SportTracks - the new software I've downloaded. Haven't got a clue how it works but it just seemed to pick up all my runs from my Garmin, save them on a very handy and well laid out Calendar and then show pictures of where you actually ran. Then, when you hovver the mouse over any spot on your run, it tells you the exact distance at that point and the elapsed time. How good is that? It's amazing.
Steady run, not wholly comfortable as I'm too busy trying to keep the pace up for the watch. Calves are very sore. Tara indicated this would happen - I've got a new stretch which loosens the lower part of the calf (which was causing the bursitis) but it means I'm now using the upper part of my calves more hence them being so sore, particularly after yesterday's session.
BTW, was looking over the SMH results yesterday in responding to Dave Sweeney and noticed that the bloke I outsprinted at the end of that race was exactly the same as the bloke I outstprinted at the end of City to Surf (Richard Gardiner). Must be annoying for him, but indicates that perhaps my SMH Half wasn't as bad as I thought it was, given how pleased I was with C2S.
Thursday, September 11, 2008
HuRTS Hickson Road
Back to Hickson Road. Good crowd including Serg, Muz, MC, Durante, DC5, Stevie T, KMK, Ben, Hamish (getting back into some good form), English Andy etc. Was late for the first rep - saw the group getting ready to set off just as I was getting to the bottom of the steps. I guess I was about 5 or 6 seconds behind. Just failed to catch Muz and Durante who ran a 3:40 so I'm guessing I did a 3:45. The new Garmin was still trying to pick out some satellites at this stage. It doesn't seem to like searching for them when you're not standing still.
It found the satellites seconds before the second rep. From then, the reps were:
3:31 (3:33 on the Garmin but having problems with the stop button - you need to press it without a finger on the bezel which is not my style) - 2:59 per/km
3:32 (2:59 per km) trying to keep up with Muz and Durante who put a quick one in.
3:34 (3:02 per km) trying to catch Muz after getting caught in traffic at the start.
3:35 (3:03 per km) trying to pull ahead of Muz.
DC5 was just ahead on each (although fading towards the end of each). Special mention to Stevie T who is starting to show his class. After running them all from the front in well under 3:30, he ran a 3:13 on the final rep beating KMK running his usual cowboy final rep. New course record for Hickson Road.
Will try to download the data tonight.
It found the satellites seconds before the second rep. From then, the reps were:
3:31 (3:33 on the Garmin but having problems with the stop button - you need to press it without a finger on the bezel which is not my style) - 2:59 per/km
3:32 (2:59 per km) trying to keep up with Muz and Durante who put a quick one in.
3:34 (3:02 per km) trying to catch Muz after getting caught in traffic at the start.
3:35 (3:03 per km) trying to pull ahead of Muz.
DC5 was just ahead on each (although fading towards the end of each). Special mention to Stevie T who is starting to show his class. After running them all from the front in well under 3:30, he ran a 3:13 on the final rep beating KMK running his usual cowboy final rep. New course record for Hickson Road.
Will try to download the data tonight.
Wednesday, September 10, 2008
Happy Birthday to Me!
Lovely morning, crap day, great evening.
Received all the presents that any bloke could possibly want: a Garmin Forerunner 405, a lawn strimmer and 2 pairs of pants.
Only had 25 minutes to test out the 405, ran about 5km after eventually picking up the first satellite signal (hope subsequent ones aren't so slow). Averaged 4:18per km on the way out and 4:08 on the way back. I can see an obsession emerging here.
Finished up today with a trip to Cirque du Soleil. Some of the positions those gymnasts get into didn't quite remind me of the Tiger massage earlier this afternoon. But ate a load of junk food and had a great time. Have put on 1.5kgs in my almost 2 weeks off.
Received all the presents that any bloke could possibly want: a Garmin Forerunner 405, a lawn strimmer and 2 pairs of pants.
Only had 25 minutes to test out the 405, ran about 5km after eventually picking up the first satellite signal (hope subsequent ones aren't so slow). Averaged 4:18per km on the way out and 4:08 on the way back. I can see an obsession emerging here.
Finished up today with a trip to Cirque du Soleil. Some of the positions those gymnasts get into didn't quite remind me of the Tiger massage earlier this afternoon. But ate a load of junk food and had a great time. Have put on 1.5kgs in my almost 2 weeks off.
Tuesday, September 09, 2008
HuRTS 5min reps
Nice day produced a few more than usual but not the size crowd we were getting 4 or 5 months ago. Front group was Charlie, Steve T, Durante, Kanser, Muz and Serg. I ran the first six very consistently with MC reaching the first of the big 3 trees each time and then returning just past the start point (lamppost beside the drain) - the slight extra distance due to the steep downhill beside Mrs Macs Chair. MC (along with Serg, Durante and Kanser - soft buggers) dropped out after six so had to run the last two with Steve, Charlie and Muz. Kept up with Steve and Charlie on rep 7 (reaching Mrs Macs Chair 20 seconds quicker than the previous reps) and then was dropped by them all on rep 8 before Muz and Charlie faded over the final 500m. Very quick for those two.
No reaction from the heel but lets see how it is tomorrow (Birthday! - hoping for that Garmin 405!)
No reaction from the heel but lets see how it is tomorrow (Birthday! - hoping for that Garmin 405!)
Sunday, September 07, 2008
Easy Sunday
Easy 10km around flat route - bit quicker then Friday. 41:43. Heel still fine although thought I could feel it slightly at times while running today.
Saturday, September 06, 2008
Volunteering
No run today but volunteering in appalling conditions at North Head this morning. Couldn't even press the lap counter on the stopwatch at the end my hands were so cold and wet.
Watched Bec in her first appearance on stage last night. She's not hard to spot. Her family members will also be able to hear her quite clearly too. Excitement is a bit of an understatement.....
Friday, September 05, 2008
Easing back in
Just a very easy 8km today with Kanser around the Botanical Gardens. Achilles much better with Voltaren. Will see how it reacts to running tomorrow. Icing loads too.
I'll be timekeeping tomorrow but should be some great tussles out there. Very jealous not to be a part of it. My predictions are as follows (assuming a bit of wind but not too much):
DC5: 32:45
Muz: 32:55
Kanser: 33:21
KMK: 33:34
Springer: 40:00
Durante: 41:23
Refuse to predict a time for MC - just hope he has a great run. I reckon at least one is spot on.
I'll be timekeeping tomorrow but should be some great tussles out there. Very jealous not to be a part of it. My predictions are as follows (assuming a bit of wind but not too much):
DC5: 32:45
Muz: 32:55
Kanser: 33:21
KMK: 33:34
Springer: 40:00
Durante: 41:23
Refuse to predict a time for MC - just hope he has a great run. I reckon at least one is spot on.
Wednesday, September 03, 2008
Retrocalcaneal Bursitis
Is what I have.
Treatment seems to be icing, anti-inflammatories, proper stretching and not running any hills or anything strenuous for the time being. Eccentric loading is not good - I had thought that that only seemed to be aggravating the problem. First light run will be Friday and then only alternate days. Still enjoying the rest.
Treatment seems to be icing, anti-inflammatories, proper stretching and not running any hills or anything strenuous for the time being. Eccentric loading is not good - I had thought that that only seemed to be aggravating the problem. First light run will be Friday and then only alternate days. Still enjoying the rest.
Sunday, August 31, 2008
Not a long Sunday run
Too tired this morning, so went out just before 2pm. Half way around the first lap plodding along I started thinking, what the hell am I doing, I could be playing with the kids, spending some time with Kirsten and instead I'm plodding around at a ridiculously slow pace doing this selfish pursuit, worrying about how sore my ankle is and all for what - to be able to run a 10km about 20 seconds quicker than I otherwise - would which no-one but myself really cares about. And frankly, I'm not that bothered. It's safe to say I've lost my running mojo. In constantly trying to improve times, I'm always pushing in training and not enjoying my running an more.
I'd planned on three 10km loops again. I couldnt quite bring myself to stop after one (reached in a mightily impressive 43:53) so, one minute into the second loop, I decided just to run the rest of it as quick as I could. That way, I'd get back to the family quicker and it wouldn't be a totally lost cause of a run. Also had the added benefit that my achilles isn't sore when I run fast. Bit of a Northerly breeze on Manly beach but the second 10k was 36:54 running angry.
I'd planned on three 10km loops again. I couldnt quite bring myself to stop after one (reached in a mightily impressive 43:53) so, one minute into the second loop, I decided just to run the rest of it as quick as I could. That way, I'd get back to the family quicker and it wouldn't be a totally lost cause of a run. Also had the added benefit that my achilles isn't sore when I run fast. Bit of a Northerly breeze on Manly beach but the second 10k was 36:54 running angry.
Saturday, August 30, 2008
Coolrunning 5km
Perfect day for running - cool, no wind and crystal clear. A few of the regulars were at the start including Tiger, Action, Cam Arnold and Hamburglar. Set off on 16:30 but with the intention of running under 16. Gary was the only one near setting off on 17:00. It's just a question of running blind and hoping people will appear. Went through 2km in 6:27 and realised I'd be struggling to beat 16:00 but then caught Gary between 2 and 3km and reached 3km in 9:37 so thought I was back on track. However, lost it between 3 and 4km without anyone to push me. Put in a bit of an effort when I could see the end to finish in 16:11. So no new PB - the weakest one I have remains for another day. Gary looked disappointed with his 17:22 but HB was pleased with a PB in 18:50.
5 mins rest then ran back with Gary at a solid pace - 18:40 for the return 5km.
5 mins rest then ran back with Gary at a solid pace - 18:40 for the return 5km.
Friday, August 29, 2008
Recovery run
Very easy jog to work from home in the morning. 28:50 at Spit Junction and 61:09 all up. Achilles sore for first 2km then fine.
Thursday, August 28, 2008
HuRTS 12 x 400m
Left achilles has been constantly sore - only relief is when I'm running (when the pain disappears altogether) and when I stretch it thoroughly, including doing the eccentric loading exercises on it. For that reason, I'm not too bothered for the moment.
Headed out today still feeling tired from yesterday. Large crowd from Macquarie (including DC5 and KMK) plus Durante, MC, Scott, Stephen and Luke etc. Wasn't going to push too hard but it's tough not to when you have a front group of DC5, KMK and Durante pushing along. Reps around the marked out track at Rushcutters went:
70, 73, 70, 71, 71, 71, 73, 72, 71, 71, 71, 71.
MC reckons it's 2 seconds long for 400m. Solid start to my first speed session in a long while and a useful base point. Ran most with Durante, with DC5 in front and KMK dropping in and out. Pleased to be catching DC5 over the second half of the final 4 reps. Felt like giving up after 4 but the reserves kicked in.
[Yikes. Just checked out what I did on May 29. In fairness there was a strong breeze today, but I've plainly lost a bit of speed. Hopefully it's been compensated by some endurance. Need to get these speed sessions going more regularly if I want a good time in NY and at State 3km.]
POST SCRIPT: Very bizarre and sad coincidence. I wrote 4 weeks ago that I was coming back from a Tiger massage and saw a jumper on York St and heard him fall. Yesterday, I was walking back from a Tiger massage along Market St and saw that it had been closed off and loads of people were standing on side of the road with an ambulance crew and a fireman's truck with the extendible platform. I've just seen this on the SMH website. I was only watching the bloke get married on TV the night before.....http://www.smh.com.au/news/people/all-saints-star-found-dead/2008/08/28/1219516617997.html
Headed out today still feeling tired from yesterday. Large crowd from Macquarie (including DC5 and KMK) plus Durante, MC, Scott, Stephen and Luke etc. Wasn't going to push too hard but it's tough not to when you have a front group of DC5, KMK and Durante pushing along. Reps around the marked out track at Rushcutters went:
70, 73, 70, 71, 71, 71, 73, 72, 71, 71, 71, 71.
MC reckons it's 2 seconds long for 400m. Solid start to my first speed session in a long while and a useful base point. Ran most with Durante, with DC5 in front and KMK dropping in and out. Pleased to be catching DC5 over the second half of the final 4 reps. Felt like giving up after 4 but the reserves kicked in.
[Yikes. Just checked out what I did on May 29. In fairness there was a strong breeze today, but I've plainly lost a bit of speed. Hopefully it's been compensated by some endurance. Need to get these speed sessions going more regularly if I want a good time in NY and at State 3km.]
POST SCRIPT: Very bizarre and sad coincidence. I wrote 4 weeks ago that I was coming back from a Tiger massage and saw a jumper on York St and heard him fall. Yesterday, I was walking back from a Tiger massage along Market St and saw that it had been closed off and loads of people were standing on side of the road with an ambulance crew and a fireman's truck with the extendible platform. I've just seen this on the SMH website. I was only watching the bloke get married on TV the night before.....http://www.smh.com.au/news/people/all-saints-star-found-dead/2008/08/28/1219516617997.html
Wednesday, August 27, 2008
Medium Long Wednesday
Caught up with Serg and MC for the usual Wednesday route. Serg has just come back from Portugal and been sidelined with flu and gastro so it was enjoyable watching him huff and puff up Ocean Street. No doubt I'll only have a couple of weeks of enjoyment before he's putting me to the sword again.
21:35 at Ocean Street before an easy run around Centennial and then a quick lap of 12:07 (quickest yet - 3:22's) mainly as a result of Serg pushing the pace early on. A bit windy in the first half but tailwind helped in the second.
Felt much better running home than last week (hard not to) and finished up in about 1:16:20 for the 19kms. MC getting stronger by the week, very strong on last rep and dropping me on the run up the the finish line.
21:35 at Ocean Street before an easy run around Centennial and then a quick lap of 12:07 (quickest yet - 3:22's) mainly as a result of Serg pushing the pace early on. A bit windy in the first half but tailwind helped in the second.
Felt much better running home than last week (hard not to) and finished up in about 1:16:20 for the 19kms. MC getting stronger by the week, very strong on last rep and dropping me on the run up the the finish line.
Tuesday, August 26, 2008
HuRTS 4 x 3km
I'm getting slower. Not sure what's going on as the training has not let up and the race performances have been good. But can't believe how quickly I ran this session in June based on how I felt today. Reps went:
9:51; 9:25; 9:57; 9:31
It was pretty warm (at last!) but I don't think that made any difference to the times. Decent crowd with the Olympics over and people back from holiday. Charlie, DC5, Stevie T, Muz, Kanser (running very strongly again) and I were in the front group, Serg and Durante were easing their way back in after holidays and Ray, Tim L, MC, KMK, Pete W and a load of others were also around. Charlie, DC5 and Stevie T pulled ahead towards the end of the first rep and were well ahead for the rest. I seemed to start slowly on each one and then catch Kanser and Muz in the second half. The legs just felt lethargic today.
Still, a session's a session and I'm still pretty confident of the overall fitness.
Note: Tried to run to work yesterday but gave up after 2km. Was knackered and the left achilles was very sore. Iced it all day and did some exercises last night and it felt much better today. Need to keep an eye on it though.
9:51; 9:25; 9:57; 9:31
It was pretty warm (at last!) but I don't think that made any difference to the times. Decent crowd with the Olympics over and people back from holiday. Charlie, DC5, Stevie T, Muz, Kanser (running very strongly again) and I were in the front group, Serg and Durante were easing their way back in after holidays and Ray, Tim L, MC, KMK, Pete W and a load of others were also around. Charlie, DC5 and Stevie T pulled ahead towards the end of the first rep and were well ahead for the rest. I seemed to start slowly on each one and then catch Kanser and Muz in the second half. The legs just felt lethargic today.
Still, a session's a session and I'm still pretty confident of the overall fitness.
Note: Tried to run to work yesterday but gave up after 2km. Was knackered and the left achilles was very sore. Iced it all day and did some exercises last night and it felt much better today. Need to keep an eye on it though.
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