Novice Cross Country 10k

My first race since January and my first 10k since October last year.
The race was held at Scarborough Park at Ramsgate and had an Invitation 2k,4k and 10k before the Womens Novice 4k and the Mens Novice 10k. Novice for us non state medallists and the invitation for former state medallists and any others that want to run it.

I wasn't expecting much considering training has only just recommenced. I was looking at 50/55mins for me.
Settled into an easy pace and just cruised around the course and was passed by about half a dozen runners who were on the same lap.
Managed to finish the 2nd loop before the lead runner came through to lap me along with 20 others. It was 2x3k loops and then 2x2k loops.

Walked through the drink station both times as I needed a break anyway and I can't swallow out of a cup while running.
Plenty of Striders out running today in all the events.
With Lucy Chapman getting a third in the 10k Invitation race and Jenny Truscott a third in the 4k Invitation. And Glenn Guzzo a 2nd in the Mens 10k Invitation behind Andrew Knox.

I had a sprint finish to beat a Girraween runner and finished in 45:21. Very happy with that as I didn't feel rushed to run that pace. Leg feels a bit sore at the moment, but that could be the muscles as well not being used to the pace.

I also now have a bet with Blue Dog for the SMH Half, details to be thrashed out beforehand.

Splendour in the grass

Not a rock festival just a run around Centennial Park tonight.

Plan was to Walk 3 mins, Run 20 mins etc,etc....
Ran into Centennial Park down to Queens Park, up to Oxford St, down to Fox Studios and then along Anzac Pde and back again. All on the grass, too easy.

Covered 11.81 klms in the 69 minutes.
Legs felt ok, just didn't feel like I was running fast. And right now I'm not.
Just running on feel and will gradually build up the time and length of runs to do ok at the SMH Half.

Playing spot the Cool Runner

As there is a big footy match on this afternoon,Collingwood vs Essendon at the G', I ran early this morning into Centennial Park.
It was nice and cool this morning but became a bit humid when the sun came up and then settled down and I had to run in a shower back home. Wasn't too heavy so not worried.

I was doing Walk 3 mins, Run 15 mins around the outside fence on the dirt/grass trails.
Did that 4 times for a 72 minute total and then stopped. Covered 12.18ks, so must have been running a bit faster this morning. Bit of pain in the legs as the muscles are trying to get used to this running caper again.

Had a chat with Don Juan during the run after he had finished his training with Long Arms group. Doing 1600m reps around an oval.
On the first lap round saw Don Juan, Vat, Amjan, Fats, Kit, Royworlds and Bernie G doing the squad training. I know I'm cheating I knew they would be there.

A dog day morning

Got into Centennial Park about 8 am this morning and it was a bit chilly in the shade. But I always wear the shorts and singlet so it didn't worry me.
Ran around the outside fence but on the grass trail.
Was passed by Mohammad, Bright Shoes and Royworlds doing Squad training with Long Arms group.

Down near Queens Park there would have been about 5/6 groups of people having dog training.
Fido Sit, Fido Stay, Fido don't chase cars. It seriously is the fault of the owners who buy those 100m stretch cables they call a dog lead. How can you train the dog properly when it can go wherever it wants. And annoying the hell out of everyone else trying to jump over the stupid cable. Enough rant!

The plan was to Walk 3 minutes, Run 12 Minutes, etc.
Did that for 75 mins in total covering 11.95ks in the process.
Legs felt ok, with the rest of the body just feeling tired and slow.

Back to watch the Paris-Roubaix cycle classic on SBS. Nice fall by George Hincapie 30ks from the finish as the handle bars snapped and he went over the front of the bike. At least he landed mostly on grass and not the cobblestones in the area at the time. Bring on le Tour.

A 10 minute Run! Yeehah

Ok nothing much really.

Stepped outside about 7pm to go for a run. A moonless night meant the park was pretty dark and a cool southerly breeze had come through. So what was I wearing Shorts and Singlet of course.
Batfink and Eft-Pos were making heaps of noise in the park trees above my head.

Schedule was Walk 3 mins and then Run 10 mins, etc,etc...
Stopped at 52 minutes as I felt tired from a long day at work. And it is Friday night!

Managed to get through 8.15ks in the 52 minutes. Next Run maybe Sunday morning in Centennial Park.

The Claret was flowing tonight

Unfortunately not a good red it was the blood after a 100 year old Moreton Bay fig tree root leapt out at me in the dark of Centennial Park and I went over on me knee and arm.

Anyway I was doing a Walk 3 mins Run 7 mins program tonight. And yes I did fall over while running not while walking.
I ran around the outside fence of the park but on the grass inside the fence with a bit up on Oxford St as well as it does get a bit too dark to see in places.

Ended up doing 7.51ks in the 50 minutes.

My numbers as a NSW Registered Athlete also arrived. So the Striders will at least get a point for me for the Winter Premiership when I do an event.

A run in the park-what else

Every man and his dog and cat was in the Centennial Park this afternoon.
Surely we all don't live in units in this city?

A very stiff northerly breeze was blowing and it felt quite hot in the sun. Only 23 degrees but it felt warmer.
I did a walk 3 mins, Run 6 mins program and continued until I got to 45 mins and then stopped.
Did 6.84klms in that time just running around the outside fence of the park. Grass, dirt and sand, plus the obligatory dodging of tree roots.

For Tesso I just made up the time I felt I could handle without it being too much on the leg. Around 40mins seemed to be ok.
And no I had not got to the races in time to back Gallant Tess in the 1st, but I did back the AJC Derby winner Head Turner. Seemed to some up my day on Saturday.

Managed to pick up a copy of "The new york road runners club 'Complete book of running and fitness'. It was marked down from $29.95 to $12.95. Printed 1999 so should have some good stuff in it.

A run in the park

Into Centennial Park this morning with my legs feeling beaten up after standing drinking at the races for 7 hours yesterday.

I did a walk 3 mins, Run 5 mins schedule around the outside fence of the park.

Ran into Fake Plastic Trees, morning Rob, when I was almost finished.

Actually I was finished then I just forgot I was stopping at 48mins.
Ended up doing 6.93ks in 48:41.
Not too bad considering the feeling in my legs.

Heaps of people in the park this morning. Very busy.

Comeback Race Schedule

These races are all dependant on the stress fracture behaving itself. You will note that half are run on grass.

April 29th: Athletics NSW Novice 10k Cross Crountry at Ramsgate
May 6th: NSW Road Championships 10k at Holsworthy
May 21st: SMH Half Marathon in the city

June 3rd: NSW Cross Country Relay Championships at Ramsgate(if club needs me 4 person x 4k)
June 17th: NSW Cross Country Championships 12k at Nowra
June 25th: Kembla Joggers Half Marathon at Dapto

Half of them off road so hopefully won't lead to the same problems as last winter. The stress fracture.
I have registered for the Winter season with Athletics NSW(awaiting confirmation of this) so I can do the four state events for the Striders. Plus the SMH Half has points for the club as well.
Not that I will be much help in the point scoring. Maybe 35+ has slow people?

With my long runs on a Sunday I will most likely stick to the grass in Centennial Park instead of doing the Striders STaRs on the road. Help the stressie that way.

Edit: After Horries comment I have had a rethink of what I was doing. No have not seen Doctor as yet but will be in the next 2 weeks.

I can jump puddles

A sleep in compared to a work day. I was up at 7am and decided a run in Centennial Park was needed to start the day off.
Started with 3 mins walk which is about the distance I live from one of the gates of the park, so it is easier to do the walk bit first.
Then it was run for 4 mins and keep going until I got to 42mins or 6 repeats of the session.

It was a fantastic morning with heaps of people out riding, running, walking dogs etc. There was even water from the showers yesterday in some of the hidden creeks in the park meaning I was doing a steeplechase run in some parts.
Didn't see any CR's today.

Ended up covering 5.75ks in the 42 minutes. The run part is not that fast really only a jog.
Next one will most likely be Sunday. As I am at Derby Day races on Saturday.

Moonlight Drive

Ok so I wasn't out driving. I was out running by the light of the full moon.
It was so easy to see the ground running in Centennial Park tonight that I didn't really need the street lights.

Any way I did a walk for 3 minutes and then run for 2 minutes thing. Finished when I reached 40 minutes as I really don't want to hurt the 'leg'.
Ended up covering 5.15ks in the 40 minutes. Woohoo. I used to run 10ks in less than that.

Temp was a very warm 25 degrees when I started. Singlet and shorts only for me.

Easter is coming so there could be a lot more drinking than running done. Especially Derby Day at Randwick races on Saturday. Love running with the fillies!

Barrenjoey Cup-Soft Sand Race

Up to my surf club this morning for what is our Marathon Run.
It is only in the sense of that we usually only do about a 750m sprint as a normal run every sunday.
It basically is running from our surf club on the hard sand to the end of the beach and back.
As I have not run anything over 3 mins in the last 2 months I was not expecting anything decent.

I just settled into a comfortable pace that my lungs would allow and finished in 10th spot out of about 60. I timed it as 19 mins so I guess it may be 4ks as we don't wear shoes.
Here is the map of the route:

http://www.gmap-pedometer.com/?r=109725

Longest run in time since early Feb so quite happy anyway.

A visit to the Doctor

Decided to see a Doctor about my left foot.
Turns out the Doctor thinks it is just a stretched tendon and should eventually heal itself.
But I can help it by using RICE. Funny because she was chinese. haha.

I have been doing that everyday since it happened. Seems to have improved a bit, but has not had the great leap forward that I hoped for.

I am still hoping to a race at my Surf Club this weekend on the sand.
We run the race on the hard/wet sand close to the waters edge so very easy on the calves and feet. I'll see how I go. Would much rather be running Canberra Marathon.

As for Don Juan: Yes I will be at North Head racing. As by then the Stress Fracture should be fully healed.

Striders Domain 10k race

Just helping out with Marshalling for the club.
Got to stand on Mrs Macquaries Pt to direct runners down the hill into farm cove back to the start again. Great view of the Opera House, Harbour Bridge and Ft Denison as the sun came up.

Foot was very sore standing on it for an hour waving runners past.
Dr's Gronk and Horrie, after the race diagnosed my sore toe as being the tendon that runs along the top of it. Hopefully correct. Hope it won't take too long to fix itself.

Can't wait to get back running again. Hate this waiting game.

And now a toe injury. Argh!

After doing a simple run & walk thing on Tuesday I have somehow hurt the big toe on my left foot.
No idea how but consequently I am now limping around due to the big toe controlling all balance in your feet.

Have been icing the bugger. But it is the usual thing. Can't see any bruise. Press on it hard and I can feel the pain. And walking is a real shit.

It does appear to be on the top near the joint of the toe connected to the foot. Maybe a stray tree root got me on Tuesday or was it Batfink?

I won't be running or walking around much for awhile. Hopefully the pain will go away so I can do a soft sand run Sunday week, fingers crossed.

Batfink and I

More secret training. It was a run into Centennial Park tonight with the bats as company.
Ran around the outside fence with the street lights mostly showing the way. Although it gets a bit dark in some places.

The plan tonight was walk 3 minutes, run 3 minutes and repeat, repeat.

All up a total of 42 minutes and 5.54 ks covered in that time.
Leg felt ok although it does not like the downhills too much. I could do plenty of hill work but I would have to walk down slow. Walking down slow sounds fine, helps me recover.

Anyway Batfink was a cartoon character that used his wings to shield bullets. His mate or nemesis can't remember was Hugo a GoGo. Classic name.
My mind is full of useless crap. blah!

Secret Training

Into Centennial Park and ran and walked around the trail inside the fence. So all on grass and dirt. No tar or concrete. This morning was a case of walk for 3 minutes then run for 2 minutes until I got up to 40 minutes.

My leg didn't hurt when I ran it only hurts now while pressing on the stress fracture spot. So don't get your hopes up that I will be back running normally any time soon.
To me I'm looking at early May which will be 3 months, but there are no guarantees with a stress fracture that it won't need longer to stop being painful. But not hurting when I ran is a start.

Did 5.01ks in the 40 minutes. Not exactly fast as the run was really just a slow jog for me.
It is a great feeling running in the park after a rain. Soft under foot with the smell of the pine needles on the ground and the eucalyptus in the air.

Bike 10ks

A very quiet gym tonight. Most likely because I didn't get there till 7 pm.

Put it on the hills setting and watched the TV for the 22 minutes.

Got through 10.4ks in that time with a max heart rate of 172BPM and an average of 137BPM.

Now home watching the Comm Games, Cricket, Rugby.
What choice. Lucky I can channel surf without upsetting anyone.

Bike 10ks

Yes the gym again. Very warm and humid night and that was just walking past the spa and sauna.

Rode for 22 mins on the hills setting. Only managed 10.53ks in tha time. Very slack actually.

Had a max heart rate of 178BPM with an average of 147BPM.

That's it.

Bike 10ks

Late to the gym tonight so it wasn't full at all.

Set the bike on the hills setting and the legs really did not want to do this.

Did manage to do 10.65ks in the 22 minutes.
Average heart rate was 149BPM with a max of 172BPM.

The Sydney Roosters had just finished their training so they were doing a recovery jog up and down most of the pool.

Felt like a swim but didn't do it.

Bike 10ks

A bit later at the gym tonight so less of a crowd there.

Put the bike on the hills setting again. The computer started it off flat for about the first 2ks so didn't really get a fast start into this session.

Because of that only got through 10.1ks in the 22 minutes and consequently it was pretty easy.
Average heart rate of 137BPM with a max of 171BPM.

Still finding it hard to walk after getting off the bike. Don't know how you can ride 180ks and then run a marathon? Must be the padded shorts and the training.

Bike 10ks

Into a very crowded gym tonight. With a large boxercise class going in one part of it.

Set the bike on the random hills setting again.
Got through 10.82 ks in the 22 minutes which includes a 2 min cool down.

Average heart rate was 144BPM with a max heart rate of 173BPM.
Pretty easy course I had on the hills tonight. The bike computer must have had a hard day.

Surf Club Swim-Run and big win.

A nice heavy surf this morning at the beach. Heaps of fun to watch the other clubs races. Lots of spills in the ski and board paddle races.

For our swim we had a pretty short swim but it was pretty big the swell trying to get out. Dive down deep under a wave and I still felt them drag me. Survived the swim ok as it was probably only 600m in total.

My focus was on the run. How unusual. I went into the last round which was today equal on points to the guy I have been racing with all season.
I needed to beat him plus come in the first 4 which guarantee's extra points. I started off a handicap of 60 seconds with him behind me off 75 seconds.

I held him off safely to finish third for the race and in so doing taking the 'run' trophy for the season. Yeehah!
I think he let me win the trophy as he already had the board and the overall comp trophy sown up.

In spite of being upset about the two stress fractures this past year I have still managed to win two trophies in my Surf Club events. So quite happy.

That was the last race for our club for the season, but the actual surf club still has races until Anzac Day.
Plus we have our Marathon Run, which is not that long actually, on sand in April left to do.

And a note for Don Juan. The hill and off road ratings for Striders STaR's are only on the calendar you get in the mail each quarter.

Bike 10ks

Into the gym for a session on the exercise bike.

Set the bike on the Random Hills setting.

Got through 10.35ks in the 22 minutes. Average heart rate of 147 with a max of 173.

Legs felt ok but I think I need padding on my shorts. Argh!

Not many in the gym tonight. Maybe Thursday night keeps them away.

A Runner at heart

Manly Ocean Swim. The finish!

Manly 2k Ocean Swim

A very hot day at Manly this morning up to 30 degrees by 10 am.
A big crowd in the water and the beach and then a lot of idiot swimmers mucking up the surfies waves.

This event was also the Aust Ocean Swimming Championships. Apparently it became a 2.2k swim overnight.
The Open swimmers plus under 18's went off first and in a group of at least a 100 about 20 ran south and cruised straight out the rip including Spot Anderson the triathlete. The other 80 proceeded to get hammered by the break until they finally got out. Must be those under 18's. Haha.

As for every other group after that, we all headed straight for the rip. Got out ok and then got hammered by a couple of waves right on the point. Not happy.
Started swimming towards Fairy Bower which was probably about 400m past the first buoy. The pack was swimming towards the right of the two buoys which was the wrong one.
The buoy was past the break and then a quick swim in towards the point about 30m and then catch a wave in to the next buoy.

The problem for most now was that they waited to catch a wave which curls around the point away from the next buoy they have to go around. I saw the buoy so swam across to it.
A lot of the group I was in and many other groups basically never went around this buoy so probably cutting heaps of time and distance off. At least I swam around all the buoys. Doesn't matter. We are not swimming for sheep stations down the back.

We then had to swim into Shelly beach and then turn and head back to Manly. The best part about this section was I spotted some green thing in the water below me. Had a look and I actually swam over two scuba divers. A lot of dive schools use this bay.
Then we headed around the buoy on the point and tried to avoid the surfers and the rip and get back in.

Now home I really do feel absolutely stuffed physically. Especially my shoulders and calves.
I guess that is swimming for you.
All proceeds went to Manly Surf Club so I'm happy. Now off for a beer in front of the cricket.

My collection of swim caps is now red, yellow, dark blue and sky blue.

Edit: I have seen the results and they only had 600, forecast if good weather was 1000. I did have 100 in my group the 35-39 M/F. Which was fun at the start.
All you do when you swim these is just head down and straight for the first buoy and go under or over whatever is in the way. Lots of kicking and hits from arms usually. But thats par for the course anyway. You get used to it.

Sunday's Ocean Swim

A light swim on Sunday. With good weather as predicted they are expecting close to a 1000 to front up for this swim.

http://www.oceanswims.com/nsw56/steyne06.html

Entered for the 2k swim. Might be interesting if there is good surf. The Manly locals won't like us getting in the way of their surf breaks. And we actually pass two, one at Manly Pt and then out at Fairy Bower.

Trivia: Apparently Shelly Beach at Manly is the only West facing Surf beach on the East Coast Mainland!

Still here

Just back from New Zealand after having company AGM which included 2 and half rounds of golf. Tough work but somebody has to do it.

Can't dummy spit about getting another stress fracture. At least they have been on different legs and it is not the same leg returning.

Best guess is that I can return to training in early May after 3 months off. That might put me in line to get back some decent fitness for City to Surf and the Sydney Marathon.

I do have a couple more races at my Surf Club in the next month. Only on the sand so they won't do too much harm.

I will be doing a 2k Ocean Swim at Manly this Sunday which should be fun, plus any others I can find.
Thanks for everyones comments.

Stress Fracture Final

Visited the Sports Doctor this morning who looked at my old Bone Scans of the left leg from August last year.
He then checked my right leg to see how much pain I had when he pressed the bone.

His advice was that the stress fracture that showed up in August on the right has decided to raise it's ugly head and I shouldn't run until he can press on the leg and I have no pain.

From his advice the one on the left leg which I had all the tests done in August last year has fairly well been repaired as I don't have much pain at all when he presses it. He does not know why the right has now decided to start being painful.

So basically I won't be doing much running until I feel that I don't have the pain in my leg.
He did say that the Anterior Tibia stress fracture which I have is the hardest one to heal. Great Doc!

So that means no Canberra Marathon and very unlikely for the Gold Coast as I can't do the training in time to return to the fitness that I would want to be at to run it fast.

It looks like I have a few more Ocean Swims to sign up for.
Thanks for everyones support. It is very much appreciated.

Edit: Doctor did say no point in getting another Bone Scan done as we can already see the little blackspots on both legs from the scans in August last year.

He also measured around my calves and found that the right one is 1.5 cm smaller in diameter than the left. How is that possible?
While I am out injured I may try and fix that by doing some weights.
Now I know why I swim like a brick. I keep going round in circles. haha.

Nth Bondi Classic 2k Ocean Swim

The day started in a panic as the usual Bondi traffic meant I was almost parked back near Randwick just to get a parking spot.
Anyway the day started pretty cloudy but the cover cleared up a fair bit during the swim getting pretty hot out in the water.

Goggles stayed on, in fact I think I made them too tight and left a couple of nice marks on my face from the goggle pressure after the swim.
The water was so clear or were my goggles magnified I'm not sure. I could see a lot of the bottom most of the swim and I am sure it was deep past the two points we swam past.

The swim was straight out at Nth Bondi and then turn South and head towards Bronte and then turn and swim back in towards the Bondi Icebergs club. Then the long swim back to Nth Bondi against the Northerly swell with tired arms and legs.
Swimming was not much to write home about. But then again I do these because it is a fun day in the surf.
I have photos I took on my phone. Too hard to take a camera. Can't do with blogger at the moment keep getting an error.

The Swim on Sunday

This is what I am swimming tomorrow. The bureau is forecasting Showers, I don't know where from as the radar shows absolutely nothing. A muddy Striders Equaliser course could be interesting.

http://www.oceanswims.com/nsw56/northbondi06.html

The photo on the main page is from the Roughwater classic that I swam in December. I wore a yellow cap that day and was on the end of the line on the far right. The fastest way out through the rip near the pool at Nth Bondi. Can't see me though, too shy.

The swim course is basically the same as last time except we go in a rectangle shape instead of an M shaped course.

Should be fun!

Injury Update

I can't get in to see the Sports Doctor until Tuesday next week, he's a bit busy.

Instead of doing the Ocean Swim this Sunday I have now volunteered to help at the Striders X-Country Race, better known as the Equaliser 14k.

I think I'll be doing everything by the sounds of it as we are ten helpers short, and it may be cancelled otherwise.

Edit: Picked up the X-Rays this afternoon. Appears to be no break in the bone thank God. But I knew that anyway.
Probably only the Bone Scan will reveal anything.
And the Striders have found enough helpers for the Equaliser so I am back to swimming again. Forecast temp is 28 degrees. Not sure of the swell though.

Thank you everyone

Thank you all very much for your support, I'm very grateful.
I thought I was just a mushroom!

I have had an X-Ray done late today but won't be able to pick them up until tomorrow.
I'm not expecting them to reveal anything as last year the only thing that found the stress fracture was the Bone Scan.

Tomorrow it will hopefully be a visit to the Sports Doctor,an old school friend, who will possibly send me for a bone scan. And then back to him to look at the pretty pictures.

So really I can't say a lot until the Sports Doctor sees me tomorrow.

Stress Fracture 101

Not yet confirmed, but not looking good.

As many are aware I had a stress fracture of my left anterior tibia bone in July last year. Appears to be fully repaired. Appears that is.

In the last couple of weeks I have been getting pain in my right tibia while running. I never had that with the left it only hurt when I pressed on it.

A dark spot was seen in August on my right leg while having the bone scan done on my left. You have to put both together during the procedure so it showed a dark spot on my right as well.
You would think not running would fix both. Well last week it hurt that much that I decided to see a Doctor about it.

The Doctor has made a referral for an X-Ray(just to make sure) to show the leg specialist who will most likely send me for the Bone Scan on the right leg.

So at the moment I know nothing but I can feel it is the same as the left felt at the time.
At present it is back to swimming and more bike work in the gym.
I knew there was I reason I needed the swimming practice this week, a 2k swim at Bondi.

Surf Club Swim and Run

The morning started cloudy with a chance of showers around by the look of the cloud cover only to become a hot and humid afternoon with a good wave on.

The swim was nothing to write home about. Just get out there and smash myself around the buoys and back into the beach. Good wave to catch back in to the beach.

The run was tough considering the tide was high so the sand was pretty soft to run on. I started off a handicap of 60 seconds with my closest rival off 65 seconds.
Managed to hold him off until about 200m to go. He had a gap of about 2 metres all the way to the finish. With him finishing 2nd and me 3rd. I was 4 pts ahead in the comp with two rounds to go but now only three.

The next round is in 2 weeks time which I will be missing due to work commitments.
Next Sunday I have the North Bondi Classic 2klm Ocean Swim. Must do some pool swimming this week for practice.

A late afternoon run in the park-10.3ks

I ran into Centennial Park late in the afternoon and ran around the fence on the grass.
It was pretty humid still but with a cooler temp and a wind blowing.

Ran 10.3ks in a time of 56:29. Average pace of 5:29 per klm.

Legs feel very tired.

This post had disappeared into the ether. When you find out what that is I'll let Einstein know.

1k Reps x 4

I know very slack I should have done at least five.
Well now the excuses, I started out very late about 8 pm which meant the bike track I use was fairly well dark. I also had to put up with the Southerly which meant I was running across it the whole time. Really annoying.

Reps were 3:57, 3:55, 3:57, 3:59. Done with a 2 minute walk recovery between each rep.

Leg felt quite sore during this session. But better once I have stopped and now have no pain.

2x3.7k Reps

Into Centennial Park with a temp of 26 degrees, 80% humidity and a strong northerly wind blowing.
I did these around the tar running track in Centennial Park and measured it as 3.7ks.

I did the first one in 15:20 which is 4:08 per klm pace. I then had a 7 minute walk recovery before starting the next one.

The second one I tried to keep the same pace as the first and ended up with 15:08 which is 4:05 per klm pace.
Pretty hard session. The lungs were living on the edge for most of each rep.

Recovery Run 10.2ks

Ran into Centennial Park with the sun setting low in the west and the birds returning to their nests for a nice sleep. They were interrupted by a horrible sound.
Some dodgy runner doing a recovery run on the grass. Me!

Seriously, I ran from home into Centennial Park and then ran around the grass close to the fence until I reached Fox Studios, I then turned around and ran back. The temp was still 27 degrees when I started and very windy from the north east.

Took nice and easy doing 10.2ks in 56:04. Average pace of 5:29 per klm. Very easy.
Tomorrow may be a rest day as I have heaps to do at work.

Airport Adventure STaR 20.2ks

My first STaR since late July started down at the Kogarah version of Bicentennial Park.
The run was basically a lot of running on bike paths and at the 10k mark I decided to cut the run short so would do only the 20ks.

We had a wrong turn near the start so we ended up covering more k's than I should have.
Leg felt ok during the run, but sweating buckets as it was so humid.

Ran with the Professor mostly, but we did have the company of the intrepid traveller Amjan.
I cut the run short at Captain Cook bridge and headed back on my own. Slightly boring coming back, but there was a long 2k stretch near to home which helped the legs.

Good to get out there and do a long run again. Ran 20.2ks in 1:46:09. Average pace of 5:15 per klm. So not too bad.

CR 5K Challenge

My first trip around the bay running since Jan 2005. A that stage I ran 19:03 for the 5k which is still my PB as I have not run a 5k since.

This morning was very humid and it looked like I would be off on my own starting at 20 minutes until Colin turned up.
Took off ok chasing a big pack of about 10 at the 21 minute mark. Went through the 1st k in 3:50 still hanging with Colin. Managed to hold on close till about 2k mark before he gradually pulled away.
I just tried to maintain my form and keep the pace I was travelling at steady. The 3-4k was hard as we ran straight back into the North East breeze that had blown up.
I eventually managed to reel a few of the 21 minute group in and finished with a 20:10.

Pretty happy to get close to 4 minute ks. Can't expect a lot as I have no speed work in my legs at all.
Runners this morning included Tesso, Johnny Dark, Chunderbolt, Blue Dog, Don Juan, Andrew T, Luke Skyrunner, Boof, Firehorse, Wild Thing, sfGnome, Springer, Eagle, Colin and Paul Arthur.
Edit: And Kit!
I then ran back to the start in 29 mins. All up 10ks for the morning. Looks frightening for Lane Cove next week. Best learn to run like a Kenyan, no fear.

Surf Club Swim, Board Paddle and Run

After doing the race at Moore Park I roared up to my club on the Northern Beaches to do my races, getting there with 15 mins to go before the start.

The Swim was pretty short as it was dead low tide so lots of running across sand banks and then a short 100m swim out past the buoy, a short 50m swim down to the next and then catch a wave back in. The swell was quite big, 4-5 foot.

I then decided to do the board paddle which due to the swell meant waiting on the sand bank for a break in the waves and then a mad dash through the waves out around some buoys placed further out to sea and then a very quick paddle back in avoiding being dumped.

The run was a non event as due to the run in the morning I had no speed and made up a few places but not enough to get any extra points. The 1st 5 get extra points. I am now 4 pts clear with only 3 rounds to go. Also I met a lady at the club who is a Strider Catriona Cater. Small world.

Anyway my closest rival in the run and the leader in the overall was out in the Australia Day Surfboard challenge getting third place in the Masters division.
One of our other club members won the Old Malibu division again. I think 3rd time now?

Australia Day competition was finished off with a BBQ and a beer on the back lawn of one of our clubs. Gotta love it. Now for the cricket.

Australia Day Fun Run 8k at Moore Park

My first race since mid October last year. Slipped on the Magic Racer shoes which felt very light and headed over about 7:15 am for an 8 am start. Newly met Go Girl before the start. Plus Bernie G, Blue Dog, Tesso, Johnny Dark, Kit, the Owl.

The race was 2 and a half laps around Moore Park and became quite hard the last lap as there were many slow runners and walkers across the really narrow path. Lots of running on the grass in one section to avoid them.
I was hoping to do around the 4min k mark so a 32minute result would have been good.
Took off fast just to avoid the congestion and then trailed Blue Dog for the next 8ks.
I managed to muck up my stop watch at the start so I didn't get a time, as someone was also standing in front of the clock at the finish.
Edit: Finish time was 32:35. Not too bad as I have done no speedwork since July. The race was won by Jeremey Horne apparently.

Watched the 4k with Horrie running with his son Tim. Met 26 miles, Don Juan,Gronk, Belinda and Timinerko after the race. Charlie Low won the 4k after pulling out of the 8k.
There were also a few Striders/CR's there as well, Andrew T, Fats, Jenny Truscott, Darren Benson.

And an ambulance was needed for a Strider in the 8k who collapsed. Not sure of name, new one I think.

It is good to be back running races again and on Australia Day.

Light Jog 8ks

Ran over to Moore Park via Centennial Park to have a look at the course for the 8k tomorrow. Looks to be very tight going nth up Driver when they force you back onto the bike path.
A fast start looks to be the go so you don't get caught up behind a pack.

Ran tonight with it still a bit windy but the cloud was breaking up and I started to see blue sky before the sunset. Ran mostly on grass to give the legs a rest.

Ran 8.1ks in a time of 45:17. Average pace of 5:33 per klm.

See you all there. I have no time prediction for myself.

Speed Session is back

Back by popular demand. Mostly from me.
On a very windy night with light misty rain falling I attempted my first reps of any kind since late July last year. That is a long time.

I set myself for 5 x 1k Reps along my usual course. That is the bike path that starts at the corner of Darley and Alison Rds and runs along Alison Rd through to Anzac Pde. All on tar with a few tree roots to dodge in one section. But no roads to cross.

Reps were 3:58, 3:57, 3:56, 3:55, 3:55. I had a 2 minute walk recovery between each rep. Right leg took a while to warmup and felt painful for the 1st two reps and then behaved itself.
I did a 1k warmup and cool down as well.

Very happy to get these anywhere near the 4min rep. I thought the first one would turnout as about 4:30, so was very surprised by the speed.

And as for those readers that were enquiring on what "a half decent marathon time" was.
Well the PB is 3:16:32 and I would like to do at least 3:20 to get a Boston Marathon qualifier for 2007 out of the way and do a PB of course would be nice.

Run 55 Minutes

Today is the last day officially of the Pfitzinger program I started 7 weeks ago. Whilst it was a return to running program it can vary in length depending on how you feel. My left leg feels like it is back to normal, which was the original one that I hurt. The right leg on the other hand some days has no pain and on other days I wonder if I will run without pain again.

Enough crap. Ran late this afternoon around Centennial Park on the grass edge up to Queens Park and then up to Oxford St. Then along Oxford St and down to Fox Studios. Along Fox Studios to Driver Ave and then I turned back as I had reached half way in the time by this stage.
The run is almost 100% on grass, dirt and sand, with some hills so is not a fast run.

Got through 10.5ks in the 55 minutes. Average pace of 5:14 per klm.
Conditions were still warm 27 degrees with a strong 15knot North Easter blowing.

Goal now is to slowly increase my distance to get me a half decent Canberra Marathon time.
First step is Aust Day 8k Fun Run on Thursday.

Jack Carter Cup

Just the name of the event that my surf club held this morning.
It involves firstly a swim, a ski paddle, a run and then a board paddle.
The swim is about 1.5ks, the ski about 5ks, the run maybe 3ks and then the board paddle about 4ks.
The recognised winner is the first across the line doing it solo, but you are allowed to enter teams.

They decided to start the teams about 5 mins after the solo competitors went.
My teams swimmer still managed to come out of the water 5th overall. The ski paddler did his leg and we still had not gained much ground. Probably further back. Starting the run I had about 300m to catch the guy in 4th overall. I caught him with about 500m left of my run and then passed to our board paddler.
The board paddler chased and caught the 3rd place paddler and we ended up finishing as the 1st team and 3rd overall. The awards for us as the 1st team were fluffy toys. I'll take any trophy thanks. It was a black Panther. Cool!

Rest Day again

Had to work this morning. And all I did this afternoon since it was a hot 28 degrees here was buy some new running shoes.

I have bought some racing flats. A pair of Asics Gel Magic Racers.

Will probably only use them for races up to 10ks and to do Speed Sessions in them.
Very light shoes. They are not in go fast colours which is disappointing. Predominantly white.

I have a race on the sand early tomorrow morning as part of a team. The race involves about a 2k swim, a 5k Ski paddle, a 4k(?) run and then a 4k board paddle.
I'm doing the running part of course which involves going along a sandy track first and the up over a sand hill before running back along the beach to tag the board paddler. The trophy is actually only for the people who do it solo. But the first three teams get recognition for their efforts.
We should do ok with one of the best swimmers and board paddlers in our club in the team. Not sure of the ski paddler and just me running. Plus I do have to run for 55 minutes tomorrow as well.

Run 35 Minutes Easy

Ran into Centennial Park around the grass inside the fence.

Very windy tonight. The program was to run for 35 minutes.
Ended up getting through 6.45ks in that time. Average pace of 5:25 per klm.

Didn't push very hard at all. With the surface being grass and some sand and dodging tree roots it was pretty hard to go really fast anyway.

Rest Day

Made today the rest day instead of Friday.

Going out to watch the National Series Track meet at Homebush tonight.

Plenty of Striders and CR's running. The main title of the night is the NSW 5000m.

My guess is Scott Westcott and Kerryn McCann to win each title.

Tempo Run

Around Centennial Park again. Just beating a shower that started to fall as I finished.

The program was to do a 15 minute warmup first. Managed to get through 2.8ks in the 15 minutes. Average pace of 5:21 per klm.

I then had to do 20 minutes @ 15klm pace. Tried to run it at 4 min per klm pace.

Got through 4.8ks in the 20 minutes. Average pace of 4:10 per klm.

Almost made the goal pace. The strong southerly wind this afternoon didn't help trying to run the pace.

Run 35 mins

Horrie asked me today what time I might be capable of on Australia Day. Today I might have answered him.

I ran into Centennial Park tonight in some really oppressive humidity. The showers with the Southerly had not arrived as yet. Saw Vat_Man and Mohammad doing their training with Long Arms group.

The program was to run for 35 minutes and it would be safe to say the last 10 minutes was really a struggle. I managed to get through exactly 8ks in the time allowed. Average pace of 4:22 per klm.

On Australia Day I am sure I will run quicker for the 8k but am unsure how much I can push in 9 days.

Rest Day

I feel tired!

Sunburnt and Drunk

Well not exactly drunk but definitely sunburnt after a morning/afternoon of races,BBQ and beers at my surf club. We do save people honest!

Watched a bit of cricket when I got back from the club and then headed out for a run.
A light misty rain was falling which kept me nice and cool although still sunburnt.
Ran into Centennial Park and around the inside fence on the grass up to Oxford St and then along to Moore Park rd and then down to Fox Studios and back again.

The program was to run for 50 minutes. Got through 9.5ks in that time. Average pace of 5:15 per klm. Just did an easy pace on the grass without any leg hassles.

Easy Run-30 Minutes

A late run into Centennial Park tonight. High humidity and a strong breeze were not ideal conditions. Decided to run around the grass for all of this run. Basically just taking it easy and having a jog.

The program was for 30 minutes. Managed to get through 5.52klms in that time. I said I took it easy. Average pace of 5:26 per klm.

Tomorrow is 50 minutes. Plus I have my surf clubs Special Events/Club Photo/BBQ and beers day. Always very ugly at the end, especially when the boat races start.

Run 40mins + 6x100m Strideouts

24 degrees and 75% humidity greeted me when I started this session.

Ran into Centennial Park and ran around the tar running track. Not many people in the park tonight, plus the usual crowd headed for Moonlight Cinema.

Ran 8.72klms in the 40 minutes. Right leg hurt a bit tonight, but not too much.

Finished up close to Mackay Oval the Sydney High School's sports ground. Looked for the magic marks on the fence left by a certain CR Long Arms.
Ran the 2 of the 100 metre strideouts per lap with a 100 metre float between each one. The oval is about 425m just inside the fence.

Finished up with a cool down jog home of about 1k but didn't time it.

Bike 11ks

Back to the gym again. Very crowded in the gym tonight. Maybe because I was there about 6:30pm instead of the usual 7.

Set the bike on the random hills setting again. Hard work on my thighs tonight up the hills.

Managed to make it through 11.15ks in the 22 minutes. Average heart rate of 138BPM with a max of 162BPM. Nearly fell off the bike when I finished and had trouble walking for a while my arse hurt so much. Now I know why the bike riders wear padded shorts. Ouch!

The pool was too crowded as well so just skipped that bit and went home.

Run 45 Minutes

A very, very humid night of 26 degrees when I started and 80% humidity plus a really strong 20knot southerly blowing.
Ran into Centennial Park with a darkening cloud and rain beginning to fall.

The program tonight was for 45 minutes. Due to crap conditions, mostly from the wind I only got through 9.8klms. I was hoping at least to get to 10ks.

In the last 10 minutes I was absolutely drenched by the rain. Quite hard to run in when it became really heavy.

Anyway back to the gym/pool tomorrow.

New York Marathon Champ

Well it is not everyday you meet the New York Marathon Champ.
While doing my training tonight I met Todd Philpott the reining New York Marathon Handcycle champion. He is hoping to do Boston, Chicago and New York this year and Beijing in 2008.

The program tonight was 30 minutes and I was greeted with a very warm and humid night with a 20-30k North Easterly wind. Crap conditions to run in.
I managed to get through 6.74 klms in the 30 minutes scheduled. Average pace of 4:27 per klm.
Felt pretty comfortable even with the bad conditions.

Edit: Forgot to mention. I had just stopped for a drink while running around the road track in Centennial Park and Todd had just finished his session I think. So I just walked over and said Hello. Nice bloke. I have seen him a lot in the last couple of years but he was always rolling around the road when I saw him.

Tempo Run

A very humid (71%) 26 degrees tonight greeted me as I started.

The program was to do a 15 minute warmup and then run 15 minutes @ 15klm race pace.
No word of how fast the warmup was to be or how quick my race pace now is after injury.

Ran 2.72ks in the 15 minutes of the warmup. Average pace of 5:30 per klm.

I then tried to run the 15 minutes at 4 minute per k pace. Didn't quite get there. Got through 3.54klms in the 15 minutes. Average pace of 4:14 per klm.

I then did a 10 minute cool down jog covering 1.7ks in that time.

The legs liked travelling much better at this pace than they did doing those 100m strideouts last week. That's good just have to get the lungs to agree.

2k Roughwater Swim North Bondi

The forecast showers this morning did not eventuate so it was on with the suntan cream on face and shoulders for this swim.
Apparently there was to be about 600 starters. Did not look like it to me. They started us off in wave starts of each age group with a 3 minute gap in between.

The swim starts at Nth Bondi right next to the rocks and uses fully the rip as you go straight on it about 350m to the first buoy. Losing my goggles in the way. I'm sure they are near the rocks somewhere. Made for a fast start as the tide was dead low and I was able to run quick across the sand bank.
After that it was a big 2m swell as we rode the waves down to a buoy about half way and then out to a buoy off Ben Buckler fighting bluebottles on the way. We then turned towards the Icebergs club fighting the cross swell and then turned back North to swim the last 600m back into the swell which was great fun.
We then turned for the beach and I was able to catch a wave in.
Time was nothing to write home about as I really need practice. Safe to say that I didn't trouble the scorers.
A good morning swim the water was fantastic and the money goes to the surf club so I'm happy.

Edit: Apparently there were 30 people pulled from the water on Sunday at Bondi due to bad rips. They should have been out the back where I was swimming. They don't call it the Roughwater swim for fun.

Run 40 minutes

A late afternoon run in windy and humid conditions.
I ran around the outside fence of Centennial Park on the grass.
Had a sun shower during the run which only lasted a couple of minutes. Quite refreshing but then very humid straight after.

Ran 7.92ks in the 40 minutes of the program. Pretty slow run due to running on the grass and having to avoid tree roots etc around the park.

Roughwater 2k Ocean Swim tomorrow at Nth Bondi. Should be fun.

Run 30 mins

A wild and Woolly night greeted me in Centennial Park. Between thoughts of a cold southerly rain or a warm northerly thunderstorm I headed out for a run.

Lots of niggles in the legs tonight, especially the right thigh and shin. Didn't last too long just slowed me down during the run.

Ran 6.13 ks in the 30 minutes of the program. Not worried about speed at the moment, just about getting some sort of base back for Canberra Marathon.

Run 30 mins + 6x100m Strideouts

A fantastic night to run. A very empty Centennial Park with the bats coming home and water all around, and the occasional runner passing by and a light drizzle falling. Sensational!

Ran 6.21ks in the 30 minutes. Felt very easy moving tonight.

Forgot to read up on what a 'Strideout' was supposed to be. So basically sprinted for 100m and then stopped.
I got through the 6x100m in 2:00. Which I guess means average of 20 seconds per 100m.

Must read up on what you are to do when doing them.

Legs felt a bit sore after doing the Strideouts but are ok now.

2006 Goals

The purpose toward which an endeavour is directed; an objective.

Hard to work out what I wanted for 2006 as the second half of 2005 knocked me about with the two stress fractures.
It really meant I had to decide if I wanted to have a crack at Canberra Marathon as a time goal or lower my sights and finish with a time that I would be happy with.
Can't hide now since I have a blog so it is all out there anyway.
These are in no particular order or preference just goals.

1. Sub 3hr Marathon at Canberra if not just PB it which would be under 3:16:32 and qualify for Boston Marathon(under 3:20 for age at start 2007).
2. Sub 4min per k Marathon at the Gold Coast.
3. Sub 4 min per k Half Marathon (current PB of 87:16).
4. Sub 38 min 10k. (current PB of 39:11).
5. Sub 18 min 5k (current PB of 19:03).
6. Win one of my Surf Clubs trophies. March 5th is deadline.
7. Yet again Sub 55 min City to Surf.
8. Fitzroy Falls Marathon on the road to the Dark side that is Six Foot 2007 and that has it's own blog. http://sixfoottrack.blogspot.com
9. Run Cross Country for the Striders during winter. I'm assured more slow old buggers are needed. haha.
10. Run for fun because there is nothing else.

I would say most of these goals are achieveable. The 4min/k Marathon is definitely the hardest but you need at least one goal that is way out there.

Rest Day

Couldn't get into the car park at the SCG so just decided to forget the gym and have a day off.

Run 35 mins

A humid and windy day greeted me as I started this session.
Ran into Centennial Park and I must say the talent was quite good tonight.

Ran past Vat and Bright Shoes doing sessions with Sean Williams squad.

Got through 7.13ks in the 35 minutes. Tried to push this session a bit faster than the 5 mins per klm. Seemed to work ok, didn't trouble me too much to go faster.

Stay tuned as program changes a fair bit on Thursday.

I get to run three days in a row starting Thursday. Woohoo.

And for punishment on my non-running day I will try and do the 2k Roughwater Swim at Bondi on Sunday. Hopefully the swell will go down from the current 3.0m levels.

Run 30 mins

The program was to run for 30 minutes.

Did this after getting back from my surf club and having a lunch of beers and a barbie.

Ran into Centennial Park this afternoon. Very humid and about 23 degrees.

Got through exactly 6ks in the 30 minutes. So much for good pacing.

Surf Club Swim and Run

Decidely different conditions from Sunday. A pretty big swell coming onto the beach made for a very choppy swim. Swim was not too long in wet humid conditions. Still need a lot of practice or is just that I'm trying to get a better handicap?

As the tide was high and the swell big the hard sand conditions from Sunday had changed a faie bit as the waves were constantly washing over our feet as we ran to Black Rock and back.

After my win yesterday I had been given a bigger handicap so was now off 60 seconds with my nearest rival in the comp off 65 seconds.
A couple were off a dubious scratch handicap which gave me no hope of catching them. In the end I did get third with the two off scratch getting 1st and 2nd. My rival came in 4th which means after the weekend I am now 3 points ahead in the run after 8 rounds and only four rounds to go for the season. Timed the run as 2:49. Which was pretty fast with the soft wet sand we had today.
Next race is Australia Day which will mean a run in the OZ Day fun run and then up to my surf club straight after.

BBQ was on afterwards which I had to buy beers for as I won yesterday. BBQ and beers and a surf movie tonight. It's all good mate!

A New Year and a Win

Small crowd in my surf club events this morning. Must be the hangovers?

The swell was quite good enabling a fast swim out the rip around the Buoys and then back in catching waves to the beach. Just cruised around the swim slowly.

The sand was that hot my feet were burning if I walked too slow. The grass and road were not much better.

Found during the week that I was even on points with my closest challenger in the run.
Was given an extra 5 seconds on my handicap to move me out to 50 after my 2nd last week. My rival who was third was given 5 more so he started off 65 seconds.

Small field today which I had caught most of by the rurnaround at Black Rock.
I reeled in the last one after about 50metres after the turn and then tried to keep myself in front. Timed it as 2:45. My quickest yet.
I did manage another win and my closest rival came 3rd so I am now ahead by 2 points.

From the five rounds I have competed in I have 3 wins and 2 seconds.
Beer buying was delayed until tomorrow due to the smaller crowd of competitors.
Another race tomorrow so I will try to go back to back.

Great way to start the year with a win. Gotta love it.

2005 End of Year Review

Injuries:
A back injury on January 2nd was not a good way to start, losing ten days training in the process.
An Achillies injury in late February while in Melbourne left my right foot pretty tender for a week.
Hurt the top of my left foot whilst doing Canberra Marathon in April which took me a month to get rid of.
Then in late July the big one floored me until now. Stress fractures in both lower legs. Missed C2S which really killed me. It was one of my main goals for the year.

Goals for 2005 were:
5k 18:30- did 19:03 at my only attempt at a 5k for the year down from 19:18.
10k 38:30- got the PB down to 39:11 in July from start of 40:41.
Half Marathon Sub 85mins- Ran 87:16 in June at Kembla half. PB at the start of the year was 91:09.
C2S Sub 55min-DNS Injured
Canberra Marathon 3:30:00- Ran 3:16:32 so very happy with that. First Marathon.

Now to 2006 on another post.

Run 35 mins-Late Afternoon Run

After doing some work today for end of month I finally got out for a run at 6:00pm.

It was still 27 degrees and 77% humidity and the afternoon seabreeze was really strong.

I ran into Centennial Park again and ran around the track. Not many people out as it is New Years Eve. Got through 7.05 klms in the 35 minutes.

Felt ok even with the crappy conditions. It's a happy new year and a better 2006 for running at least.

And tomorrow is a day off running so I'll be heading up the coast to my Surf Club to do some events in the water. Yeehah.

Run 25 mins

Started at 7:00pm with a temp of 25 degrees and 83% humidity.

Ran into Centennial Park and ran around the running track.
Very humid, very wet clothes. Within 500m the sweat was pouring off me.

Got through 4.8klms in the 25 minutes. Much better pace than Wednesday.
Just want to keep the runs easy and do all the sessions as the program states.

Bike 10ks

The gym was shutting early today. 7pm so had to get over there quick after work to do this session.

Put the bike on the hills setting. Managed to get through 10.5ks in the 22 minutes.
Had no energy in the legs at all. Heart rate average was 142BPM with a max of 169BPM.

Back to running tomorrow.

Run 30 mins

First time on the program for running two days in a row. Finally I'm getting somewhere.

Into Centennial Park again with a very humid 25 degrees tonight.
Managed to get through 6.23klms in the 30 minutes.
I feel I may have run it a bit quick. Will have to slow it down so I don't hurt myself again.

Legs felt ok during the run. Due to the humidity and the pace I was pushing I did feel out of breath.

I think I'm a long way off beating Horrie at SMC next month unless he does the 5klm.

Run 25Mins

The program today was Run 25 Minutes.
Set out at 6:30pm and ran into Centennial Park. Temp was 25 degrees with 78% humidity and windy with the North East seabreeze blowing.
No wonder I felt like I was running in a swimming pool.

Got through 4.81ks in the 25 minutes. Legs felt ok but pretty slow after a heavy night on the grog. Probably ran past Vat_Man and Mohammad doing 400's with Sean Williams but they were on the other side of the oval.

Surf Club Swim and Run

With a dirty hangover from our Boxing Night party still ringing in my head I plunged into the surf for a welcome swim. There was a race on but I was in no condition to be swimming that fast.

Waited for the two other races to be finished and then the run came up.
After winning the last Round my handicap increased from 35 seconds to 45 seconds. My closest rival in the comp was still off 60 second handicap.

Legs felt very heavy as they would after a big night of beers and Rums and Loud music and 5 hours sleep. Tried to catch the front runner by half way but he had about 50 metres on me which I managed to whittle down to 5 metres by the finish. Timed it as 2:56 for the distance.

My closest competitor in the points finished one place behind me so I think that now makes us even after 6 rounds. Next race is January 1st and 2nd. Should be interesting.

Santa's Naughty or Nice List

Superflake
Nice, but has been naughty at times. Neatness and politeness have been very good over the last two weeks. Shows proper respect for others. Shares well, but could always be better. With a little more effort could be near top of "nice" list.

Christmas Day around the Bay

Met up with a dozen cool runners doing laps of the Bay Run at Drumoyne.

I started on the 'last lap' at 6:15 am and jogged around it easy on the concrete and tar.

I was supposed to do 30 mins today but ended up doing 36 mins to finish a lap of the bay which came out as 6.82klms for me.

Then had a champagne breakfast with chocolate provided by Aunty K and Truckie.
Great way to start the day.

Merry Christmas everyone hope Santa gets you something good.

Row 2000m + Bike 10ks

Late morning headed off to the gym to do some exercise.
Gym was closing at 2 pm. Every man and his rugrat was in the pool so had no chance of a swim.

Started off on the rowing machine and did 2000m in a time of 8:02. Still trying to get this under 8 minutes.

Bike on the hills setting. I had no power in the legs at all today.
Got through 10.6 ks in the 22 minutes. Very slack. Average heart rate of 147BPM with a max of 171BPM.

Glad that the gym was air-conditioned as a 37 degree outside temp was not a place to be running in.

Bike 11ks

Legs were very tired tonight. Almost felt like not doing this session at all.

Bike on the hills setting again. Got through 11.03ks in the 22 minutes of the program.
Average heart rate of 144BPM with a max of 171BPM.

That's it I've got nothing else. Can't wait for a beer tomorrow with a few Cool Runners.

Run 20mins, Walk 2mins.

Back into Centennial Park. 28 degrees and a strong 10 knot northerly wind blowing.
Tough conditions to run in.

The program was Run 20 Minutes, Walk 2 Minutes, and then Run 10 Minutes to finish.

The wind and heat was really causing me to lose my stride tonight. Managed to get through 6.28klms in the 32 minutes of the program.

Into the gym tomorrow where it maybe a tad cooler.

Received the Canberra Marathon application in the mail today. I'll post it tomorrow. Can't miss the 30th anniversary run.

Bike 11ks

Into the gym again and I'm getting bored, bored, bored.......

Set the bike on the hills setting but the computer only gave me two large hills for the 22 minutes. That meant having to push really hard on the flat sections and up the bikes setting to 13 out of 20 up the hills.

Did get through 11.25ks in the 22 minutes. Average heart rate was 147BPM with a Max heart rate of 173BPM.

No swimming tonight just did not feel like it.

Run 15mins, Walk 2mins, etc..

Into Centennial Park again. Some nice talent in there today.

Program tonight was Run 15 minutes, Walk 2 minutes, and then Run 15 minutes to finish.
Was feeling very hard at the end of the 2nd 15 mins to keep going.
I thought I hadn't lost much fitness, but maybe I have.

Got through 6.36ks in the 32 minutes of the session. Still enjoying having the walk break in the middle although today's was pretty short.

Off to the gym and pool tomorrow. Need that dodgy swimming stroke.

Surf Club Race with a win thrown in

Have not done a surf club race since round 2 of our comp. Today was round5.
Turned up to discover it was a lake instead of a surf. Dead flat and a high tide so a long swim without the benefit of being able to surf a wave in.
Oh well swim was better than last time, about 150 metres out, 100metres across the buoys and then 150metres back in. Swam ok but still need a lot of work on the swimming.

After one win and a 2nd from two races in the run I discovered today my handicap was 35 seconds. One of my rivals won a race when I wasn't there so his was 60 seconds.
I went out hard and had cleaned up all but one of the field by the time I got to the turnaround which is a big black rock.
Hard work coming back knowing I may get passed spurred me to run faster back. Beat 2nd place by about 20 seconds. And my closest rival was 3rd so I get more points.
We had a high tide again so we had to run on soft wet sand which is hard work.
I think my handicap will be huge next round.

Beers and a bbq on the back lawn of the club, with me being one of the winners of a race today as the free beer man. My civic duty.
I timed the race and ran it in 3:06. So a 35 second handicap was pretty heavy although better than 60 seconds.

Next race is December 27th after Boxing Day Party. A hangover maybe my fuel that day.

Run 12mins, Walk 2mins, etc..

Ran into Centennial Park tonight. Still hot and humid at 6 pm. Temp was 28 degrees.
Managed to avoid the drunks coming out of the racecourse to run around the running track.

The program was Run 12 mins, Walk 2 mins, Run 12 mins, Walk 2 mins, and then run 10 mins to finish.
Got through 7.02 klms in the total 38 minutes. Longest session so far on the road. Broke in some new running shoes tonight.

Surf Club races tomorrow. Looking to win the short run again.

Bike 12ks and Pool 500m

A humid night and an empty gym and pool. Lots of room to work out.

Bike on the hills setting again. Got through 12.15ks in the 22 minutes, my best so far.
Heart rate average was 144BPM with a max of 173BPM. Felt very good on all the hills.

Headed into the pool after that as there was only a couple of people doing laps so had a lane to myself.
Got through 500m in the pool. Didn't time it. It wasn't worth it anyhow.

Watched Australia self destruct in the cricket while in the gym. Not good.

Get home and some %#@!* has parked in my parking bay. First call was to block them from leaving but I then realised what if they leave at 3 am. They will come and wake me up. So in the end left a dirty note on the windscreen.

Run 10mins, Walk 2mins, etc..

Into Centennial Park again. The afternoon sea breeze was pretty strong tonight.

When I was training myself I made up my own training based on what I felt like or learnt from reading different things. Long Run, Tempos, Hills, intervals.

Now I am returning from injury I have a program. Funny that.

Today was Run 10 minutes, Walk 2 minutes, Run 10 minutes, Walk 2 minutes, Run 10 minutes.
Ended up getting through 6.07 klms in the 34 minutes.

Ran into Mohammad and Vat_Man again finishing their session with SW's squad in the park.

Friday is back into the gym plus I must do a few laps in the pool.

Bike 11ks

Very tired today. Not much energy to do this.

On the hills setting again.
Mowed through 11.2ks in the 22 minutes. Average heart rate of 142BPM with a max of 171BPM.

Not many in the gym. I don't blame them the late afternoon weather was so good with a full moon rising as well.

Oh well running tomorrow.

Walk 2mins, Run 8mins etc..

Into Centennial Park for my run tonight. Getting closer to doing a full run session. Should be before Christmas. Love a Christmas present.

The session was walk 2 mins, run 8 mins, walk 2 mins, run 8 mins, walk 2 mins, and then finally run 8 mins to finish. Finished with a total of 5.46klms.

Conditions were very blowy with a strong southerly blowing as well as being humid. Ran around the track at Centennial park, heaps to look at.

Saw Vat, Mohammad and Bright Shoes doing laps of Mackay Oval with Sean Williams squad.

Bike 11ks

Into the gym again.
Legs felt absolutely trashed after that swim on Sunday. They hurt in places they never hurt from running.

Set the bike on the hills setting.
Got through 11.62ks in the 22 minutes. Average heart rate of 144BPM with a max heart rate of 167BPM.
That was easier than I thought it would be. Running tomorrow. Which means I am down to running every 2nd day now on the program. Cool.

Walk 3mins, Run 7mins..etc..

The mission this afternoon was Walk 3 minutes then Run 7 Minutes and do that 3 times.

Headed into Centennial Park after watching Robert Allenby win the Australian Masters Golf tournament.

Felt quite warm even though the temp was only 22 degrees.
Got through 5.13ks in the 30 minutes of the program.

Legs felt ok but the rest of the body is tired from the swim this morning.

Bilgola Ocean Swim 1.5ks

Saturday morning conditions were like glass at the beach.

Turned up to Bilgola beach on Sydney's Northern Beaches this sunday morning for the swim. The conditions had changed to a choppy 3ft swell out the back.
I went in the 2nd wave of swimmers the 35-49 year group plus I think the 20 yr and under as well. The main group of 21-34 went off first.

Had my first problem just getting out through the break when my goggles decided they didn't like the waves and came off under the first wave. Unfortunately they are very hard to adjust when floating in surf so they had to stay around my neck or on my head.

So the pace of the swim went out the window and I just mostly breast stroked around the course. They stayed with the swim straight out course, go nth with the swell and then straight out into the southerly past the headland.
The turning buoy was a long way out and then it was a run back south across the beach into the southerly and then another buoy to back towards the beach.

Finally the last buoy enable me to catch a wave in. Much joy was had by the local Bilgola clubbies as they kept asking me if I had needed rescuing.
My answer was that I haven't been swimming much and I have run a marathon so I refuse to be rescued doing a 1.5k swim. Smartass I know.

Finish time was a very disgusting 42:37. The winner of my age group was Graeme Brewer ex Olympian in 19:xx with the winner doing 17:05.

Need more swimming practice but I had fun and that is the main thing. I think suddenly jumping to 1.5ks from only doing 500m in the pool was a dumb idea.

I believe there were about 600 people doing the swim today. Now how do I get this bloody texta off my arm. Any ideas you tri-athletes?

Gym, Rowing and Bike

Jumped onto the rowing machine for a warm up.
Got through 2000m in 8:20. Hands are a bit sore after pulling hard on the oars.

Bike with the hills setting for 22 minutes.
Did 11ks in the 22 minutes. Average heart rate of 144BPM with a max of 176BPM.

Feel very tired tonight.
I have the Bilgola Ocean Swim tomorrow morning. That's 1.5ks of pain.
And I have another run scheduled. 30 minutes only walk and run alternating.

Gym = Bike 11ks

Another day in the gym.

On the hills setting as per usual. Made it through 11.4ks in the 22 minutes.
Average heart rate of 137BPM with a max heart rate of 172BPM.

Felt pretty easy even though I changed the hardness setting on the bike constantly to make it harder. Ranged between 10 and the top setting of 20.

Walk 5mins, Run 5mins, Walk etc...

The schedule was to Walk 5 mins, Run 5 mins, Walk 5 mins, Run 5 mins, Walk 5 mins and then Run 5 mins to finish.

Headed into Centennial Park tonight to do this session. Very warm still even at 7 pm.
Lots of people training and a few heading to the Moonlight Cinema for the 1st of the season.

Finished up doing 4.46ks in the total 30 minutes. Felt a bit of pain in the legs but nothing remotely like bone pain. Just phantom as Fake Plastic Trees called it or Power Plays like my doctor.

Next day of running is Sunday and I will possibly do the Bilgola Ocean Swim in the morning. The swim is 1.5ks.

At the gym with the Doctor

Down to the gym again. Programmed the bike for the hills setting.

Got through 11ks in the 22 minutes. The computer didn't program in too many hills so had no chance to push hard. Really a slack session on the bike actually.

After the bike hopped onto the rowing machine.
Rowed 2000m in 8:38. Very hard work tonight. Felt buggered.

It was rugrat city in the pool so I couldn't get in for a swim. Would have been very nice in to.

After the workout I ran into my Sports Doctor at the gym. Asked a few questions about my stress fractures. He said I shouldn't be having pain anymore but I should be ok to run again but don't do it too hard at the start. Said to watch out if I had any bone pain.

Got to love the free medical advice. I intend to follow the program I just started and see how it goes. BTW the program is a 7 week one. Might be a little underdone at Canberra Marathon.

Bike 11ks + a Swim

Very muggy night. Well the gym does have aircon so that helps.

Set the bike on the hills setting again.
Got through 11.21ks in the 22minutes. Average heart rate of 144BPM with a max of 179BPM.
Didn't push as hard as I should have at the start. Hence the lower klms achieved for the session.

Then headed to the pool but only got through 250m as I felt really tired.
The swim was good to cool me down anyway. Nice talent in the lane next to me. Lucky I breath both sides.

Walk, Run, Walk, Run

You'll never walk alone.. How could I with so many people in Centennial Park tonight enjoying the late afternoon heat.

Starting to do the Pfitzinger return from injury program specifically written for stress fracture returns.
It said on the first day. Walk 10 minutes, Run 10 minutes, Walk 5 minutes, Run 5 minutes.

Which basically means do something for 30 minutes. I ended up doing 4.36 klms. Woohoo!
I walk fast normally so I was pretty quick even doing the walk and the run was only a jog not really going too fast. Enough heat and pace to break into a sweat as soon as I started the first run section.

It is a slow road back. But the caution is that touching the stress fracture on the spot still does hurt. But when I run I get no pain.

Bike 11ks

Very humid night tonight. Even though I was in the gym.

Hills setting again. Watched the cricket Pakistan vs England while riding the bike. Poms are not going to win that one.

Rode 11.73klms in 22 minutes. Average heart rate of 148BPM with a max of 176BPM.

Legs felt very tired tonight. Wanted to ride further but didn't have enough energy.