Short Run 7.1ks

Short fast run for the half.

7.1ks in 29:06. Average pace of 4:06 per klm.

Took me a while to warm up on this run.

Cold night, single figures and I'm running in shorts and a singlet.

Rest Day

Had dinner at a friends house tonight so no chance for a run.
So counting it as a rest day.

Speed Session 4x1k Reps

Well it was cold, dark, half moon and foggy night.
Not easy to run Reps in.

3:57, 3:46, 3:50, 3:52.

Had a 2min walk recovery between each.

I was hoping for better with the Half on Sunday.
But it is hard to run fast at night on a road with potholes in the half dark.

Recovery Run 7.1ks

Light recovery run tonight.
Half moon out and no breeze so to speak of.

Ran 7.1ks in 34:40. Average pace of 4:53 per klm.

Tomorrow a few hills to keep me focused for Sundays half.

Westgate Bridge 21.7ks

Worked in the morning. Ran after watching the Swans beat Port in the AFL.

Ran 21.68 ks in a time of 1:41:40. Average pace of 4:41 per klm.

A nice easy run along the foreshore of Williamstown a bit windy and cloudy though.

No problems with my foot or any other pains. Legs felt good so it's all go for next Sunday at SMH Half.

Speed Session 3x2k Reps

Going for broke on Friday the 13th.

Session Goal: Run 3 x 2k @ 4min per klm pace.

Outcome:
First 2ks @ 8:08 average pace of 4:04 per klm.

4 minute standing recovery

Second 2ks @ 7:42 average pace of 3:51 per klm.

4 minute standing recovery

Third 2ks @ 8:10 average pace of 4:05 per klm.

Felt really good. No problems with my foot.

The Natives are Restless-15ks

Was tooted by two cars while out on my run tonight.
Not sure why as I was running towards them and they were two lanes over.

I also had a car back out of a house driveway as I went past. Luckily I saw it but was forced from the gutter out into the middle of the lane. And then they tooted me. You idiot!

Ran 15.12ks in 1:11:22. Average pace of 4:42 per klm. A warm 14 degrees when I started. Warmed up after a few ks and felt good.
Tied the laces on the shoe with my foot pain a little differently after a tip from Miss_Skarmel. Worked very well. No Pain at all. Thanks for that.

The pace returns 6x1k reps

What a difference a few days makes.
Had a horrid 10k race last saturday and then a very unenjoyable long Sunday Run.

First run for the week was tonight.
Headed out to my usual spot to do my 1k reps.
Times were:

3:49, 3:51, 3:50, 3:54, 3:53, 3:53.

Did a 2 minute walk recovery between each rep.
The quads felt a bit tight still, but I don't use them much for the 1k reps.
Mostly the calves which felt very good.

Superflake Cruising 

Rest Day

Rest Day.
Very sore in the quads from those hills on Sunday.

Buffalo Creek STaR 23.6ks

Asking for punishment I made my way up to nth ryde for the Striders STaR.
Started at 6.10 am in a group including Redback, Blue Dog, Auntie K, Truckie and Kevvie.
Straight up a hill 500metres after the start. Typical!

Decided to run the full 30k so when most broke off at the shortcut I kept going with Redback and Blue Dog.
At this point my foot started playing up so I waved Blue Dog and Redback on.
My last nights dinner had also decided it was time to go so I needed a very unscheduled pitstop.
After exiting the bush along Epping Rd I discovered the 6.00 group had gone past so I was running alone from then on. Helpful locals told me they were not that far ahead. Yeah right.

Got to the bush and it said on the map head for Marsfield. Well the first sign has no Marsfield on it. And I'm on the great North walk. Doesn't it end up in Gosford or something?

Had 3 or 4 left or right turns before some local chinese having a cuppa pointed me in the right direction as they had seen some striders go past earlier.

4ks in the bush was about 40mins I think. I was fairly lost in there. Lucky the M2 concrete makes a bit of a noise.
After that got out of the bush and headed for some park can't remember the name.
Another long pitstop ensued. It really was a nice steak and beers I had last night watching the Swans win.

When I finally finished I headed up towards Lane Cove rd and decided to short the run by heading to Epping Rd again instead of doing another 8 in the bush. No thanks.

Finished with 23.61ks in a very leaisurely 2:19:35. Average pace of 5:54 per klm.
Did I mention that the run was H4 out of 5 on striders run hill list.
Hunter St and Argyle Cut bring it on!

Striders North Head 10k Race

With a southerly blowing and a humid morning I thought this might be an ugly day.

Started off with two lots of 3:50 ks and went rapidly down hill after that.

Was at the 3k mark in 11:43 and then the 5k came up at 19:58 so I new it would be a crap run.

The foot pain came back at about the 5k mark to remind me that it hurts. Got a tip from Miss Skarmel about tying laces so might try that.

Finished in a time of 40:56. Very disappointed with that. The PB is 39:54 on a hilly course.

There were a heap of runners at todays race. I'm guessing the 300 mark again. Action will be pleased.
Had the shock of my life about the 6k mark when Mister G powered past me and kept on going.
Definitely a PB not sure how big. Time was 40:20 I think. Couldn't get the grin off the face after the race. And he did a 60k training run last Sunday.

I am definitely not feeling fast at the moment. Even though my 1k reps get me under 4min/ks.
Only have two weeks to turn it around for SMH Half.
I was hoping to use todays faster time to push for a C2S preferred start. No chance.
Striders 30k STaR tomorrow!

6x1k Reps

Quite warm tonight 21 degrees when I started.
Not really any wind so to speak.

Did 6 x 1k reps with a 90 second walk recovery.

3:51, 3:44, 3:48, 3:46, 3:50, 3:52.

Felt ok just tried to keep the pace consistent throughout.
I still feel very slow. Hope that will pass soon.

Light Recovery Run 7ks

Spent 10 and a half hours driving from Sydney to Melbourne today.
So slightly buggered.

Ran 7ks in 32:40. Average pace of 4:50 per klm.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Resting

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.

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.

Rest Day

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

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.

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.

Rest Day

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

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!

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.

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.

Rest Day on planet Flake

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

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.

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.

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.

Mid Week Long Run 10.7ks

I'm tapering what do you expect 20ks!

Ran around the block. It's a big block.
10.7ks in 46:50. Average pace of 4:22. Nice and relaxed pace.

Legs felt very good so no problems.

Gunn Island 5klm race

Well it was a personal worst!
Actually it was 5ks in 20:18. Came in third so that was good.
Ran the Gunn Island Runners 5k race.

The light was really bad as it started at 6.30 pm.
I didn't want to hurt an ankle so ran slower than I usually would as I was not sure of shadows or potholes.
The course is also mainly gravel so is not a fast course but is flat.

Met CR greybeard before the start. He is doing the Relay for Life on the weekend of Canberra Marathon. Chose the 3-6 am shift. Good luck with that one.

Yarraville Yonder 20.5ks

Long Run for the week. 2 weeks to go before the Marathon.
So distance was very much down from previous Long runs.
Two weeks ago it was 38ks on Sunday and last week was a half marathon race at MP.

Ran 20.50ks in 1:30:14. Average pace of 4:24.
Did have to run back the 2nd 10ks into a 10 knot headwind so that didn't help.
Should have been faster but I have felt really tired this weekend due to working every day.

Will do the Gunn Island Runners 5k on Tuesday to see if my short speed is any good.

Good Friday 10.2ks

Worked in the morning.

Got out for a run in the afternoon.
Fairly cold and windy day.

Ran 10.2ks in 42:26. Average pace of 4:09 per klm.

A bit faster than what I was aiming at but felt very comfortable anyway.

Speed Session 2x3k reps

1k warm up before starting.

Ran first 3k in 11:49. I was aiming for the 4min/k pace.

Had a 6min walk/jog recovery in between.

Then ran the 3k back into a 15knot breeze in 12:20. A bit slow, but hell that wind was strong.

Did a 1k cool down to finish.

Speed Session 6x1k reps

Very windy when I started my reps. A 10 knot afternoon sea breeze blowing with no humidity.

Did a 1.5k warmup and then started my reps.

3:46; 3:48; 3:47; 3:54; 3:51; 3:53.

Did a 90 second walk recovery between each rep.

Finished off with a 1.5k warm down.

These should get faster the closer I get to Canberra Marathon

Recovery Run 7.5ks

Light recovery run in the start of the taper.

7.5ks in 43:31. 5:48/per k.
Very slow but legs felt tired from the Half Marathon on Sunday.
And I was just out for a light jog anyway.

Eaglehawk Half Marathon 21.1ks

A great morning up at Eaglehawk just near Bendigo for the half marathon.
Thanks to the organisers and the sponsors.Excellent prizes for the winners in the half and a 10.55klm race. Prizes presented by Malcolm Norwood the Australian Running legend.
The race pack included a loaf of bread, a brooks drink bottle and some energy drink tablets & powder. And that was at the start.

I ran this race to pace for Canberra Marathon in 3 weeks. Have had a light week due to a swollen ankle so I thought I might be a little underdone.Goal was to run at 4:15 per km pace.Worked very well.
Went through the first 10.55klms in 44:37 and finished in 89:51. Average of 4:15 per klm. Very happy with that and a PB by 1:18 seconds.

The course is a 2 lapper and has a long slow hill about the 5k mark which goes for about a k. So you do it twice. Well marshalled, cars were stopped at least 50metres before we came through any intersection.
Finished 17th out of 67 finishers. Plus there was another 40 I think in the 10.55k race.Winner did 71:19.

Met G.T at the start and the finish just back from the King Island race and pacing a friend of his.

Now to start the taper/sharpening for Canberra Marathon.

10k Run

Ran for the first time since Sunday.
Due to swelling in my ankle. It is not the bone or achillies that is sore, its the bit in between the two. Sore to touch.

Ran a slow 10k to see if the ankle would swell up at all.
Did 10.2 k in 47:15. Slow time just wanted to cruise along and check it was ok.
I'll probably find out tomorrow morning how it is.
Ice is on it now to hopefully stop it swelling.

Princes Park Punisher 38.13ks

Work in the morning. Very hot day 35+ in Melbourne.
Started very late but by that stage a cool southerly breeze had started to blow.

Ran 38.13ks in a time of 3:17:48.
Pace was 5:09 per klm. A little bit slow but I have reasons.

About the 26k mark(near Flemington race course) I tripped on a tree root in the dark across the path and went down.
Luckily I fell like a cat. No sauce present on the body.
But I did land on the end of my elbow and my hip which both have nice bruises. Residents didn't even come out to look even though I hit the fence of one house.
As for the ankle it is sprained at the back between the achilles and the bone on both sides.
Hurts to run on it and kills on the hills but I can walk, so should repair fairly quickly.
Rest day Monday.

Late Mid Week Run 16.6ks

Very busy at work this week. Tidy up stuff after the Grand Prix and then get stuff ready for the Air Show at Avalon.

Very tired. Ran only 16.6 ks in 1:16:44. Pace of 4:35 per klm.

Should have been faster. Maybe next week. The last hard week of training.

10k Run

No time tonight to do any longer.
Did 10k at Marathon Pace.
Time was 43:15. 4:19 per klm.

Very windy as per usual in Williamstown.
It's on Port Phillip and always seems to be windy.

Will have time tomorrow to do my 20k long run.

Tempo Run 12ks

Ran 12ks in total.
Goals were 4ks at 4:30 pace. 4ks at 4:15. And 4ks at 4:00.
Always hard that last one to maintain.

How it worked out:
4ks in 18:25.1 4:36/k.
4ks in 17:02.5 4:15/k.
4ks in 16:24.0 4:06/k.

Hard work that last 4ks.

Sunshine Scramble 40ks

Started out about 2.30 pm after watching the start of the Grand Prix.
I ran from Williamstown out along the bike path to Ballarat Rd.
I turned West and to Sunshine and then turned back.

I ran 40.21 ks in a time of 3 hrs 20 minutes.
An average pace of 4:56 per klm.

Legs felt very heavy the last 10ks. I guess they should after the 12k race this morning.
Oh well, It's all for Canberra training.

Coburg Harriers Fun Run 12k

Arrived at the carpark a bit late 8:50 with race starting at 9.
The carpark was chockers, over a 100 cars. I thought this will be a big race.
Only to find out that Coburg Little Athletics was starting the same time on the track nearby.

Race was to go along the Merri Creek bike track but due to the storm last month parts of the track were damaged by falling trees. So we had to run a course through the local streets up and down hills, instead of the flat bike track. Oh well. Good training for Canberra.

The race was an out and back 2 x 6k loop. I was in fifth spot until one of the guys ahead stopped at the 6k mark. So basically chased the 3rd place runner for about 9ks. He only beat me by 27 seconds. Had a brief shower during the race and it was a bit windy at times.

I got to the 6k in 24:12 and then the 9k in 37:00. Forgot the 3k split.
Came back the last 3k in 11:36. Chasing 3rd place I think made me go quicker.
Finished in 48:36 for fourth place. Very happy with that.

VRR Tan Time Trial 8klms

On a cold, wet and windy Melbourne morning of 12 degress I met about 100 other running nuts at the Tan.
The Victorian Road Runners have a monthly time trial of the Tan track. I think the track officially is 3.75klms but an extra bit is added to make it a 4klm or 8klm time trial.
Met Clairie(visiting Brissy CR), PaulC and Obi-Wan. Thanks Clairie.
Clairie has photo's.
They run it on a handicap basis with the aim to finish when the main clock gets to 55minutes.
So you have to choose when to start. I started at the 22minute mark hoping to get under 32 actually. The track is crushed sandstone and has one long hill in it(Anderson st hill) at the 1k mark for about 500metres. Other than that it is mostly flat.
I ran very even pace finishing with a 32:15. That's a 1:18 PB for an 8k. Last race was Aust Day same distance. Very happy considering heavy Canberra training at the moment.

Smokin' Midweek Long Run 23ks

Ran 23.05klms in a time of 1:39:12. Average pace of 4:16 per klm. Marathon pace.
Average heart rate of 151 BPM.

Very happy with this run. Very windy, a 10knot breeze was blowing this afternoon/evening.
Just felt like I was in the zone. Very relaxed.

Went through the first 10klms in 42:57. Feeling relaxed about Canberra.
Not sure about running the marathon at 4:30 pace or pushing it faster.
Have 3 weeks of training left and then the taper to decide.

Lake Recovery Run

Slow recovery run tonight.
Ran up to the Newport Lakes reserve and ran around the lake on a gravel trail.
8.78klms in a time of 48:52. Average pace of 5:32 per klm.
Heart rate of 133 avge. Nice and relaxed.

Maribyrnong Mauler 38.1klms

Started late at 2:30 pm due to work commitments in the morning.
Ran from Williamstown through to the Maribyrnong river passing Flemington racecourse on the way. Fantastic run along the river when I reached it which was about the 15k mark.

Ran 38.1klms in a time of 3:15.35.
Average heart rate of 147BPM with a max of 230BPM. Is that high?

Average pace of 5:08 per klm. But this run is all about time on the legs.
Time on legs was good as it was about 6 minutes over my goal time for Canberra.
Distance was an increase of 3ks over last week.

Speed Session

Still pretty windy tonight when I started.
Did a 1.5k warmup and then started the 1k reps.

3:49, 3:49, 3:51, 3:54, 3:51, 3:51. Had a 90sec walk recovery between each rep.

Did a 1.5k cool down.
Legs felt very heavy so could not push any faster.

Midweek Long Run 21.5ks Marathon Pace

Very hard run tonight. Howling southerly change came through this afternoon.
Ran 21.5ks in 1:36.08. Average of 4:25 per k.

When I did the same run last week I averaged 4:18 per k for 20.3ks.
This run is out and back. The back part tonight was straight into a 20knot Southerly breeze.

Average heart rate of 152BPM with a max 'horror' of 219BPM!

The only good part was that I was still under goal pace of 4:30 and the second 10ks was back into the breeze. I did feel good running with the breeze very relaxed, but hard back into it.

Tempo Run 15ks

First 5k in 25:25.2 Pace of 5:03 per klm. Heart rate avge 138BPM.
Second 5k in 22:37.4 Pace of 4:30 per klm. Heart rate avge 149BPM.
Third 5k in 21:15.7 Pace of 4:15 per klm. Heart rate avge 154BPM.

Third 5k was supposed to be at 4:00 pace. Strong 10knot wind and legs would not allow it.

Recovery Run 11.4ks

Ran down to Williamstown football/cricket oval.
Ran on every stretch of grass I could find, when I saw a park or oval I ran around it and then continued up the road.
Slow run 11.4ks at 1:06.44.
Average pace of 5:49. Heart rate Average of 133.

Help the Thighs to recover from Sunday's big day.

Docklands Demolished 34.8ks

Ran from where I am staying at Williamstown North to Telstra Dome and return.
Started about 11 am after driving back from Geelong.
Legs were very tired for most of the run after the fast 10k this morning.
Stomach was growling with about 10ks to go, sounding like it needed food.
Not sure if that is the carbohydrates being depleted and the fat reserves starting to be used.
Or was I just hungry. I only stopped for water and ate nothing for the hour before starting this run. I did eat after the 10k some bananas and oranges. But then drove back from Geelong.

Run was on tar and concrete bike paths plus some grass. Nice cool breeze most of the way and plenty of cloud kept the sun down.
Distance was 34.8ks in a time of 2:55.20.
Average of 5:02 per klm. Right on the pace I wanted.

Sri Chinmoy 10k Geelong

Drove down to Geelong 75ks south west of melbourne.
Course was supposed to be 10ks but when you run a split between the 2 and 3k mark of 3:15 you soon realise that the course is short.
Crossed the alleged 5k in 19:12 and then came through the finish line in 38:36.
As I was about to stop the polar spotted the ks at 9.75 so kept running through the finish to get the extra metres. Eventually came up as 39:34. A 20 second PB!
But officially the course was short. Damn. So won't be changing the PB time.

Midweek Semi Long Run 20.3klms

After discussion about pace at Canberra and tips from Ray James. Thanks Ray.
The need was to make my semi long runs at Marathon pace. Which for my goal at Canberra is 4:30 per klm.
I thought I needed my Long slow 30+ k runs to be faster.
In fact need these ones at Marathon pace.
Last week covered 17klms in 1 hr 21mins which is 4:45 per klm.

Late afternoon/tonights run as the sun set in the west and the moon half came out was still a bit windy but excellent conditions.
Ran 20.3klms in 1 hr 27:34 Average of 4:18 per klm. I felt really good running this pace and did not feel like I was pushing myself hard. Ran through the 10k in 42:55. So pretty even run.
To prove it heart rate average 153BPM with max of 161BPM. Nice and relaxed.
Bring on Canberra!

Speed Session

Found a straight flat 1k road to run on and only one driveway from a business coming out about half way. Excellent.
Very windy tonight. 15-20k wind from the South West I think.
Did a 1.5k warmup run and then a 1.5k cool down run afterwards.
6x1k reps with a 90 second jog recovery.
3:30; 3:46; 3:33; 3:50; 3:31; 3:45.
Much better than last week. Had a lot of trouble running back into that headwind.
Every 2nd rep was back into the very gusty head wind. Hence the very slow times.

Recovery Run

Got out at 7.30 pm for a recovery run. It was still 31 degrees.
Luckily the direct heat and gone as the clouds for a westerly change had covered the sun.
Very warm though.

Ran 12ks at 62:19. Average of 5:08 per klm with a max speed of 4:06 per klm.
Heart rate average was 143 BPM with a max of 150 BPM. The course was flat.
Ran along the foreshore of Williamstown and back.
Average speed of 11.7ks per hour and a max of 16.9k per hour.

Amazing these polar units.

Altona Adventure

Firstly, I had a passing car wind down it's window and the passenger spat on me. Why?
I think this is an appalling thing to do to another person.

Back to the run.
Had to work this morning so didn't go for a run until 4.00 pm.
Ran from Williamstown around the Bay to Altona and near to the new Greg Norman development. It includes housing and a golf course, sanctuary lakes it's called.
Ran mostly on the road and a fair bit of bike paths with some grass.
Distance was 30.6klms in a time of 2:29:00. Average of 4:52 per klm.

May be a hot recovery tomorrow. Due for 34 degrees here.

12k tempo run

First 5k in 25mins 5min/per k avge.
Second 5k in 23mins 4:36/per k avge.
Did the last 2k in 8:30 average of 4:15/ per k.
Not too bad a run felt very easy. Looking forward to Sunday long run.

Midweek Semi Long Run

Very late start tonight out at 7.30 pm.
17ks at 1hr 21mins.
Quite windy and lots of dark clouds around but no rain.
Run was on road tar and concrete footpaths.
Got lost near the end of the run so pace became a bit quick as I was getting a bit worried.
Eventually like Lassie found my way home.

Crap Speed Session

Due to being in Melbourne for a few months I have had to find an area where I can do a 1k rep and not think about being hit by a car or truck.
Could I find one tonight, not likely.
Resorted to running around a local street trying not to get hit by hoons in hot cars.
Frustrating as hell.
Reps were 3:40, 3:42, 3:45, 3:44, 3:50, 3:51. With a 90sec recovery between each.
I told you they were crap. Heaps slower than last week.

Recovery Run

Ran 11.65ks in 57:57. Average of 4:58 per klm.
Run on tar and concrete footpaths. Very flat run only two decent hills.
Quite windy tonight with a hint of rain around but none fell.

Williamstown Wander 30.5klms

Apologies to Striders. Made up my own name for todays run.
Hard run today. Long solo drive from Sydney down to Melbourne yesterday after the 10k race.
Felt very tired this morning, didn't even here the alarm.
Finally started at 9 am. Not ideal.
Started at Williamstown Nth and ran down to Williamstown, then up through Newport, Spotswood, Yarraville, Seddon and turned at Footscray train station to run back.
Course was mostly flat but I ran on bike paths(concrete), road and some grass.
Essentially no main roads to cross so not many lights.
Time was 2:32:10 for 30.5klms. Ran just under the 5min/per klms mark.
Quite good although the run was flat.

Striders 10k Race

Sub 40min 10klm. Yeehah.
Ran very even splits throughout the race. Didn't try to run faster or chase anyone. Just ran the way I had planned it. I guess that is very simple but doesn't take into account hills.
Splits: 4:00, 3:54, 4:00, 4:00, 4:21. The 5k split was up the hill at Scribblys and going up to Ryde Rd. Gave me 20:15 at the 5k mark
Next lot of splits: 4:00, 4:00, 4:00, 4:05(hill), and 3:34 for my last 1k.
Ended with 39:54. First time under 40mins for 10k and a 47 second PB on a hilly course.
Last run on this course was July last year in 42:30. Obviously a lot fitter since then.
The hardest klm on the course was the first one. Trying to stop my adrenaline from pushing me too fast at the start was very hard. Obviously gave me enough energy to keep the splits all even.

Now to chase my goal for the year of 38:30, and the Canberra Marathon start.

Cross Training

Course consisted of Long grass, short grass, very short grass, sand and rough.
Yes it was golf. 18 holes with my father this afternoon.
7klms of walking and dragging a cart. But 4hours on my feet.
And no injury sustained unlike the last time.
Going to Melbourne for work on Saturday for a few months so last round with my Dad for a while.

Speed Session

Very windy, extremely humid and a thunderstorm brewing above my head.
I can't think of better conditions to do a speed session. Makes me push harder to hold form anyway.
6x1k Reps tonight. 3:33, 3:24, 3:32, 3:31, 3:30, 3:33. Had a walk/jog 90 second recovery between each.
Hard long run on Sunday hasn't hurt me too badly. Looks good for Saturday's race.

Recovery Day

After Sundays long run. Time for a slow day.
Late home from work and being end of month didn't get out till 7.30 tonight.
Was still 23 degrees and 80% humidity.
Ran 8.2 ks in a slow 38:46.
Very easy run, calves were still a bit sore from yesterdays run.
Thats 259klms for the month of January after missing a week due to injury.

Dee Why Dash 30.1k STaR

Well and truly dashed. The course starts at DY surf club and goes up hill(of course) to Frenchs Forest and then down into the valley at Oxford Falls. We then climb out of the valley to Belrose where the run turns and heads to Allambie Heights. From there we ran downhill to Queenscliff beach. Out over the hill past freshwater beach and the Harbord Diggers. Then it is a 3k run home over another big hill about a k before the finish.

Started at 6:10 and ran with O Runner, Horrie, Kevin Tiller Coaster and a few others.
It was very humid and we had light sprinklings of rain during the run.
When we ran into the valley at Oxford Falls we had misty rain and fog on the hills up ahead.
As well as horses in the paddocks and Lyre birds in the bush. Very nice.
When we hit the 20k mark we had done that in 1hr 42mins according to Horrie.

Horrie had a bit of a bad patch just after this and ending up walking/jogging back to the start.
Wanted me to keep going ahead so I did and eventually caught up to O Runner at Queenscliff surf club. That was also when the 6:20 group saw me about the 24k mark.
I did manage to run off before they caught me, and only had Springer catch me at the top of the last hill.
Included Action, Uncle Dave and Springer and others.

I ended up finishing in 2hrs 31mins. Just over 5min ks. Which is very good on this hilly course.

I think Mister G needs to make up his own STaR out Burwood way.
I didn't find the hills too bad today. They are one long hill for a 1k an then nothing for another 5ks. Unlike Cherrybrook where every 2ks you went up a short hill.

Cool Running 5k Challenge

Humid morning at 7 am for the start of the 5k challenge.
Started with the 19min group as have become too fast to start off at 20mins. A PB of 19:18 is why.
Group included Blue Dog, Luke Skyrunner(pushing Ned in pram), O Runner and Horrie.
O runner looked in PB form as he lead me for about 1.5ks.

Blue Dog before the start set his Garmin virtual pacer at a time of 18:52.
I thought that was good as all I have to do is sit on his tail and I get a PB if he keeps up to the watch pace.
Blue Dog flashed away at the start and kept a steady 30metre distance between the rest of the group for the next 4ks.
I didn't see any of the 5k markers except the 4k but forgot to look at my watch for the time.
I noted Blue Dog slowing around the 3.8-4k mark and saw my chance to get closer to him.

With about a 300 metres to go I went past him and finished in a PB of 19:03. A PB by 15 seconds. Very happy with that.
Was passed with about 500metres to go by Luke Skyrunner with pram. The man is fit.
After catching breath and chatting with other CR's we did a slow jog back to the start for 5ks in 27:30.
I like to chase at the end of a race so am best not leading. Thanks to Blue Dog for the good pacing, he did 19:08 for a PB. And Horrie did another PB 19:30.

Midweek Long Run

Ran from home in Randwick up to Christison Park in Vaucluse and then back through Rose Bay and Bondi Junction.
Measured the distance as 18.65 klms on my watch.
Did a time of 89:54. 4:49 per klm.
Lot of hills in this run and it was very hot and humid when I ran it at 3 this afternoon.

Centennial Park 8k Fun Run

8k was won by the very quick Charlie Low in I think 25:30? Jeremey Horne 2nd. Didn't get the 4k result.
Ran a fairly good race 7:48 at the 2k.15:50 at the 4k. Faded a bit at the 4.5-5k hill.Finished in 32:33. Was really aiming to get under 32mins. But harder hills than I thought. And having to do a complete hairpin turnaround at the 3 and 7k mark stuffs your speed completely.
Good sunny weather, a bit of a breeze but no sign of expected showers.

Horrie was worried at the start that I talk too much so I shut up and let him chase me around the park. He's still chasing.

Cool Runners in attendance:John Dawlings in Woodstock Runner kit.Blue Dog, Horrie, Mrs Horrie, Vat_Man, Johnny Dark, Lucky Legs, Coal Geo, Tom D, Grey Elf, Gronk,Pelican, Roses, Exposay.I am sure I may have forgotten someone.
And Bernie G taking photos up the first hill.

Easy Day

Ran a few laps of Centennial Park running track.
23 degrees and 86% humidity at 7 pm tonight.
Ran the 11.4ks in 49:40. 4min 21s per klm.
Wasn't trying too hard just an easy run on a flat course and plenty to look at tonight.

Balmain Bungle STaR 31.5ks

Sunday morning fronted up at Drumoyne Olympic Pool car park with light rain falling and the sky as black as the ace of spades. Didn't look good for later in the run.
Started with the 6:10 group. Including Horrie, Spud and Blue Dog and new Strider Silver Fox.
Blue Dog shot off from the start saying he had to keep in front of the 6.20 starters.
The 6:20 starters caught us about the 10k mark including Springer and Uncle Dave.

At this stage the heavens opened. And I mean opened. Lightning strikes above us for at least the next hour with rivers of water running down the middle of most of the streets.
Much long jumping was done to avoid the water in the gutters but to no avail. I was soaked from head to toe. Horrie commented he should have brought a snorkel along.

Much map reading was done around Canterbury racecourse as we had trouble working out where the hole in the fence was. Met up with Professor at this stage. The 6.10 group was very strung out from start to finish due to the rain and the pace. Should have been at 5:30/k pace but we usually run faster than that.

Crossed over Parramatta rd to get to Haberfield and looked for a roundabout in a nearby street, we turned left and ran up to the next one only to be told by a local we had missed our street. We were supposed to cross at the lights(roundabout). Striders instructions. Extra 1.5ks boys.

We then ran down to Hawthorne canal and back along the famous Bay Run to the finish at Drumoyne. Where we copped a second storm. Horrie had the time as 2hrs 42mins with a distance of 31.5ks. 5min 8sec ks.
The map had said only 29.9 today so we needed the extra, hey Horrie.

Speed Session

Did 6x1k Reps.
Usual route along Alison Rd.
Very humid and a bit windy at 7 pm when I started.
Legs were sore from a big night last night. Only 3 hours sleep.

3:40, 3:35, 3:30, 3:37, 3:40, 3:40.

Too tired to run them any faster.

Midweek Semi Long Run

Ran from Home to Bondi and then up Old South Head Rd to Christison Park at Vaucluse.
Turned around and ran back down Heartbreak Hill. The easy way. And then back home again via Bondi Junction and Queens Park.
All up a 18.65k run tonight. Ran that in 1hr 38mins. Just under 5:15 per klm.
Lots of hills and very windy.

Hill Reps

Did a 4.5k warmup in a slow time of 21:30.
Then did 20 reps of my 200m hill.
20 up in 50-55 seconds with a jog down recovery of 65-70 seconds.

Good conditions, pretty cool and only a slight breeze.
Toyal of 12.5ks.

Easy Day 13k

Ran outside of Centennial Park.
Mix of grass, concrete, tar, sand surface to run on, and a few hills in there as well.
Did the 13k in 56:43. Average of 4:22 per klm.
Quite windy and very humid still at 7 pm.
Legs felt a bit tight in the first k but soon warmed up.

Centennial Park

Ran a couple of laps of the park about 6.30 pm.
Still very humid and as the southerly had come through, very windy.
Did a total of 8ks in 36:18. 4:32 per k.
Didn't try to run too hard was just an easy run.

SMC 10K

Did the SMC 10k at Smithfield today.
Apparently it was 24 degrees and 90% humidity at the start.
Very unpleasant conditions to race in.

Thought I was doing a speed session and got to the 1k in 3:35.
Reached the 2.5k mark in 9:30. 15seconds faster than last month.
Got to the 5k turnaround at 20:10. Still looking good for sub 40.
Made the 7.5k in 30:30. That 5k was done in 21mins 30sec quicker than last month at SMC.
Very ugly last 2.5k no-one to chase 3rd place was about 400m ahead at this stage.

Finished in 40:50 only 9secs outside my PB.
Very hard to run today. But I did finish 4th so happy with that.
Give me cool conditions I can do the sub 40.

Rest Day

Rest day.
Long day at work and very humid when I arrived home so I didn't run.
May do one very early tomorrow before it gets too humid.

Speed Session Returns

Back after a week off of physio and no running.
Pleasant conditions confronted me at 8.00 pm tonight.
Temp of 24 degrees and humidity of 71% with wind gusts of 15knots. Lovely to run in.
Usual track along Alison Rd and up the busway to Anzac Pde.

1k reps with a 90sec walk recovery.
3:29, 3:25, 3:25, 3:34, 3:31, 3:33.

Legs felt like jelly in the last rep.
Very hard work tonight!

Hill Reps

Hill Reps tonight.
20 x 200m Hill.
Up in 50-55 seconds. Recovery back down the hill in 65-70 seconds.
Broke in the new shoes. Felt good and much lighter than the old ones.
No problems with the back.
Quite humid and a NE breeze blowing very strong.

January 10th

Tested the back out to see if it was ok to run.
Ran 10k in 50mins.
A slow run for me but just took it easy so I didn't re hurt the back.

January 8th New Shoes

Had another session with the physio this morning.
More massaging and a look at mystomach six pack of muscles with the ultrasound.
Never had an ultrasound before, now I know what you future mums and dads look at before the day. Of course I wasn't looking at that. Just at how the muscles were contracting to fix my little back problem.
To ease the pain I then went down to Sydney Running Centre at Edgecliff and picked up a new pair of running shoes to take me to Canberra. Mizuno Wave VS1 fitted right for my normal gait foot. No orthotics needed, sorry PodRunner.
Back feeling much better. Can't wait to break in the shoes and do some training. One more physio on wednesday and then running! Yeehah.

January 6th Back pain physio

Finally booked into see a physio. First time in my life.
Lower back pain, couldn't handle it anymore.
Pain is apparently in one area so should be fixed pretty quick.
But will not be able to run until at least tuesday next week.
So there goes the hills, the speed session and the long run for this week. I'm crying now.
Should be right I pray to run the SMC 10k on the 16th.
Now I have exercises to do. Can't stand straight half the time so have to fix it so I can run fast and keep ahead of Horrie and ORunner at SMC.

January 5th

Another rest day.
Back is still sore.

January 4th

Rest day
Thunderstorm and high humidity.
A sore back after I hurt it playing golf yesterday and I have a cold as well now.
Great!!!!!!

January 3rd Recovery Run

Ran around the outside of Centennial Park this morning.
Due to work commitments had to do this at 11 am. Very hot and humid.
Ran the 13k in 57:30.
Pretty good with the NE breeze starting to blow on the way back.

Cherrybrook STaR 32ks

Drove up to Cherrybrook to do the Striders STaR.
Was to be 31.4 klms ended in on watch as a 32klm run.
Ran with O'Runner and Horrie plus David and John.
Horrie was slow off the mark, still waiting for the GPS to start working.
The run goes up and down around hills and valleys in the north west of sydney.
Cherrybrook, Thornleigh, Normanhurst, and through the Cumberland state forest for a 3klm trail run.
We lost David in the Cumberland state forest, at the same time having Dave Criniti cruise past us up a hill.
Later on John decided to short the course at the 27klm mark.
We ended up doing an extra 600m after we couldn't cross at one of the main roads, the same point O'Runner snuck back past Horrie and myself.
We ended up passing him a bit later.
The weather was fairly cool and it wasn't humid.
I measured the run at 32klms and a time of 2hrs 44mins. Average of 5min 8s per klm.

New Years Day 2005

Went for a quiet 4k run this morning before the humidity came up.
Ran up to Centennial Park and around the running track.
Time was 20mins for 4k. Intentionally run that slow as I was just out for a jog.
And to get rid of the alcohol from last night.
I have the Striders Cherrybrook star tomorrow.