Saturday, April 30, 2005

End of week Long Run 18ks only

No time today to do any longer.
And can't run sunday due to work so this is all I could do.

Ran 18ks in 80:25.

Felt quite good. Easy and relaxed pace. The weather was pretty cool for Melbourne.
But, easy to run in.

Thursday, April 28, 2005

Speed Session 6x1k reps

Started out about 8.00 pm with a temp of 25 degrees and a strong warm northerly wind blowing. Not ideal to do intervals.

3:59, 3:48, 3:49, 3:53, 3:51, 3:57.

Strong winds and light rain didn't help the pace of these.
But at least they were consistently the same speed.

Wednesday, April 27, 2005

3k warmup 2.1k hills 3k warmdown

Ran 3k in a time of 13:47 as a warmup. Average pace of 4:26 per klm.

Ran to the nearest rail line bridge. The only hill around Williamstown.

Did repeats up and down the bridge.
Finished it with 2.1ks in 10:57. Average pace of 4:52 per klm.
The hill was only 50 metres up so not huge.

Ran 3k in a time of 14:33 back home again. Average pace of 4:38 per klm.

Total of 8.1 ks with total time of 39:17.

Tuesday, April 26, 2005

Fast Flat 11.5k Run

Started at 7.30 pm on this run. Usual run of the very large block.
Full moon Rising and a slight breeze blowing.
Rabbits in the horse paddock. Where's my Akubra?

Aim of this run was to bust a lung. Tried hard, I think one of them was trying to pop through the rib cage at the end.

Ran 11.56ks in a time of 47:23. Average pace of 4:04 per/klm.
Very happy with this run.

Monday, April 25, 2005

Anzac Day Collingwood vs Essendon + 5ks

Woke up late went for a short fast run.
5ks in 21:02.

Then went to the footy.
70,000 people at the 'g' watching Collingwood play Essendon. It's all good mate.

Have never been to the Anzac Day match, so pleased that I was down here when it was on.

Sunday, April 24, 2005

Lest We Forget Melbourne 8ks

The race was held as part of the Anzac Day Commemorations.
The melbourne race was the 4th time it had been held.

The race was 8ks the distance the Poms told the Anzacs they had to capture when they landed in Turkey in 1915 on the first day. If they had landed at the right beach may have been done.
Where was the compass back then?

It was held in Melbourne's Botanical Gardens around the Tan track with a little loop up Government House drive each lap to make the 8ks.

Race start was at 9am with a national start of the 20 races around the country broadcast on ABC radio over loud speaker.

Warm weather start and a strong wind blowing.
Didn't look at my watch at all until the end as I didn't feel fast during the race.

Finished with a time of 33:36 on my watch.
Was hoping to get under 32 today, but am not as fast as I was before Canberra.
Have to get some speed back as I have a 10k in 2 weeks and then the SMH Half in 4 weeks.

Male winner did 27:##.
Female winner did 30:19. Was a 3rd place in under 15 world juniors 1500m one year from Switzerland.

Friday, April 22, 2005

Speed Session 6x1k reps

Hello Blog fans.

Temp was a warm 22 degrees when I started at 7.30 pm.

Ran 1k reps with a 2min walk recovery between each.

Reps were 3:57, 3:50, 3:50, 3:55, 3:50, 3:52.

These felt very slow as it was my first speed session since before the Canberra Marathon.

Thursday, April 21, 2005

Easy 15ks

Ran a quite fast 15ks tonight.
Temp was still 21 degrees when I started. Great Melbourne weather.

Ran 15.2ks in 65:17. Average pace of 4:17 per klm.

Wednesday, April 20, 2005

Can't decide what to call this run-11.1ks

Ran 11.1ks in 49:18. Average pace of 4:24 per/klm.

Felt pretty good. At least had a half moon lighting the road up so I could see between the street lights.

I know some business' have dogs in their yards to protect the property.
But what do you need 3 German Shepherds for?

Can the pope take care of that now. Just kidding.

Monday, April 18, 2005

Rest Day

I think I worked out why my left foot is sore.
I did have the footpod from my polar unit on that shoe.
I also may have tied the laces a bit tight putting pressure on the top of my foot during the Marathon.

Didn't notice until the next morning how sore my foot was.
Must have pulled up the front of the shoe squeezing my foot and causing the inevitable pain.

Easily fixed anyway.
So I will run tomorrow.

Sunday, April 17, 2005

Spotswood Surprise 16.1ks

Set out late after watching the swans lose to Adelaide.

Ran 16.1 ks in 1:21:38. Average of 5:03 per klm.

The surprise was I didn't find Anthony Hopkins working at his factory.

Temp of 25 degrees when I started out and a strong northerly breeze.

Felt no soreness in the legs at all during the run. But, the bridge of my left foot is still giving me grief.

Thursday, April 14, 2005

Recovery Run 7ks

With quads still a bit sore I embarked on a recovery run tonight.

Ran 7.22ks in a time of 34:29. Average pace of 4:42 per klm.

Bridge on my left foot is still very sore. Icing that at the moment.

Legs do feel good. So can now start some training for SMH Half.

Wednesday, April 13, 2005


Yet another rest day.
I've just run a Marathon you know.
I can rest all I want.
Well, actually the quads still hurt and the left foot.

Tuesday, April 12, 2005

Another Rest Day

Quads now feeling better.
I still have pain on the bridge of my foot though.
Can't see any bruising.
Will not run anyway.

Monday, April 11, 2005

Rest Day

Still hurting from the Marathon.
Sore quads now plus the bridge on my left foot.
Hope I can run normally tomorrow.

Sunday, April 10, 2005

Canberra Marathon

The Race.
I started off with Blue Dog and Vat_Man who were doing the 50k and wanted to run at 4:30 ks giving a sub 4hr 50k.45mins per 10k. Vat through the day kept reeling off the splits for the dog and I to pick it up if we fell behind. Thanks Vat. We were running through the 10k first loop with a few other striders but the three of us ended up as Horrie said looking like the three amigos on our own until just after the 30k mark.
We became the 4:30 min/klm bus/train with no one onboard. All kitted out in striders singlets and cool runner caps. Great photo ops there) I felt very relaxed running until we reached the 26k? turnaround just before the school.The cheering was way to much for me at that stage and I felt drained and needed to get away as fast as possible. I think all the tension came out in that moment.
We ran together until going out through the tunnel to black mountain when Blue Dog and Vat told me to keep going as they were slowing from the heat.As they say the race starts in the last 10k.Well at the 30k mark I was sitting smack bang on 2:15 split. So thought I could get home with the 3:09(4:30p/k)goal.
I kept pushing on my own until about the 37k mark when a fellow Strider Matt D(MTG group) came up and ran a bit ahead but eventually stayed with me for the full 5.2ks home.We stayed together helping each other remain upright I think mostly me.
Heard many go striders and go cool runners yelled out but have no idea who yelled out. Did remember seeing Clairie a couple of times yelling encouragement. Thank you.

The finish,
Coming up that last straight before you turn the corner was hell for me. It was so long and by that stage I was staggering and wanted to stop.But then I heard Auntie K's cowbell and mentioned to Matt if he had any energy left for a sprint to the finish to do it now. He said no.So I took off and managed a quick 100metre dash for the line. I did manage a very ugly 61min last 12.2ks.
3:16:32 Very happy with that Debut.

The aftermath.
Realising my mistake as I went across the line my head said you idiot and wanted me to faint.Thanks to the finishline helpers who assisted me to the tent for a sit down and a drink. I only needed 5 mins so all ok after that.

Had my parents standing on the Commonwealth Ave loop so they saw me half a dozen times. And by consequence gave Blue Dog and Vat_Man a cheer as well as we ran together for the first 30k +.Thanks Vat and the Dog for the company, being my first marathon I needed it.

Will I do another one? Definitely.
Thanks to Dave and Fran for the organisation of the race. The sachets and little water bottles worked a treat. Hope to be back next year for the big 30th year.

Saturday, April 09, 2005

Canberra Marathon Pre Race Day

Arrived 10 am this morning felt pretty good this temperature hope it stays like this for race day.
Staying at the Rydges Capital Hill.

Met my parents for lunch at Royal Canberra Golf Club.
Had the chef make me the pasta I wanted.
Would like to play this course one day. It has 27 holes.

Back to the hotel later and walked over to the expo to pickup my number 516.
Watched all the fun of the 5 and 10k races.
A wedding party went through in 2 cars just before the start of the race. Big cheer from the crowd.
Highlight was watching Mister G and Spud pace Clairie around the 10k course.
Everytime Clairie ran past she received more cheers than Pharlap winning the Melbourne Cup.
Clairie in the hot afternoon heat managed a PB with a 46:59.
Two PB's in two days. Excellent.
Met Eddie Brisbane Cool Runner for the first time.

Went to the pasta party later for dinner at the Rydges.
Pat Carroll spoke about pacing and remaining focused during the race and most important relax beforehand.
Talked to Springer and Professor about race nerves during the dinner.

Went back to the room afterwards and relaxed watching the swannies beat the Lions in the AFL after the siren. Huge!
Now some sleep.

Friday, April 08, 2005

Rest Day

Friday before the Sunday Marathon.
Another rest day.
Packing the bag and making sure I take everything to Canberra for the race.

Thursday, April 07, 2005

Rest Day

New Cool Running Cap arrived today. Thanks Kev.
First Marathon needs a new cap. Must mark my name on the back.

Bought some new sunglasses to run in.
They don't touch my forehead or cheekbones so the sweat won't fog them up.
Good for running.

Felt tired at work today, even though I am carb loading and drinking water like a fish.
Hopefully this will pass by Sunday.

Flying out Saturday morning for the big show. Yeehah!

Wednesday, April 06, 2005

Easy 10ks

Ran 10.76ks in 50:29. Average pace of 4:41sec per klm.

Ran the last 2.5 ks at 4:15 pace. Marathon Pace.

Felt like crap for the first 2 ks but then began to feel more relaxed and ran better.

Tuesday, April 05, 2005

Another Rest Day

I'm tired and didn't finish work till 7 pm so I didn't feel like it.
It is the taper anyway so better not to run.

Monday, April 04, 2005

Rest Day on planet Flake

Resting. Thinking. Waiting. Scheming. Planning.
Oh, all of that is for some race this Sunday.

Sunday, April 03, 2005

Sunday Long Run 13ks

Long run of the taper.
Ran 13ks in 56:43. Average pace of 4:21.

Right on pace for the Marathon.
Felt really good.

Saturday, April 02, 2005

Light Saturday 7k's

A very hot 29 degrees when I ventured out for a run this afternoon.
Hot northerly breeze blowing.

Had an all day meeting to go to earlier so hence the late run.

Ran 7k's along the Williamstown foreshore.

Time of 32:39. Average pace of 4:39 per klm. Nice and relaxed.

Friday, April 01, 2005

Speed Session 6x1k reps

Reps 6x1k with a 90 second walk recovery.

3:42, 3:43, 3:50, 3:45, 3:49, 3:51

Felt slow. Very hard to run by street and car lights and no moon.
Not sure where I might be stepping.