Cruising

Have spent some time on holidays including a week at Caloundra in a house perfectly situated close to the dog off-leash beach. Had a couple of good 1 hour runs along the coastal path.

After Melbourne I had unfinished business - a 3k TT to get 4 successive quicker times & dip under 10 minutes to boot. Cut down on the long runs & started to push the PCRG sessions in preparation. Noosa Tri meant the TT came up a week early. Still, figured I'd give it a bash by going out hard & then grimly hanging on for the 2nd half. Pretty much worked out that way - a first k 3.10 & turned in around 4.52. Slowed alot on the way back but very happy to post a 9.57. Last time under 10 was December...Also a bit peeved that the time didn't even get me a podium finish - I was 4th, with young Nick streaking away to post a 9.28ish.

Weather has been a bit ordinary for running as of late - if it's not raining, it's bloody hot. Last Sunday was a stinker despite running at the coast (Caloundra again) I had left it a bit late - past 8am & pretty shattered after 54 mins. Had a swim at least.

Have not been at PCRG for a couple of weeks & am pretty content giving my knee a rest. Still, don't want to lose all my fitness. Just lacking some motivation at the moment.

Melb HM 2008

The morning at first appeared encouraging - warmish, only a slight wind. Walked the 3 ks down to the G & left my gear in the drop-off area. Saw Mark K there who seemed pretty relaxed, had downed a few Japanese beers last night because he hadn't tried them before...

Walked over to the new start past the Rod Laver Arena by 6.30. Caught up with Robbie L. Went for a bit of a warm-up including strides alongside the Yarra, plenty of room. Didn't feel too bad considering - I had picked up a cold/virus the Wednesday before & had been feeling off-colour. Very frustrating - I've had a pretty good year being able to get over sickness quickly.

Lined up in the mix. Seemed to be a lot of elite & preferred starters milling around in front. (Turned out the national HM champs were being run. Saw Glenda & Beth. Caught up with Beth after & she had finally cracked a 79). Eventually they took away the barricade & squeezed up, possibly 20 rows back. Start underway only about a minute past 7am. Pretty heavy traffic the first k but eased once onto St Kilda Road (SKR). A new deviation saw us head up an incline for about 1k past the Shrine of Remembrance before ducking back down along Dallas Brooks Drive. Somewhere along there I saw the first distance marker, 3ks in 12.02. Not too concerned, slower start & uphill to be expected. Also taking on advice not to go out too hard...

Along SKR saw all the k markers & was disappointed that I kept hitting 4.00 k splits. I tried to speed up & did hit a few 3.55s but no one to latch onto. Turned at Fitzroy St to go round Albert Park Lake & immediately felt the blustery wind. Physically & psychologically this had an impact & suddenly the next k was 4.10. Worse, the effort to speed up into the wind just wasn't there. Started to run with another guy at the same pace. He said he was aiming for 1.20 but we were on 1.24. Kept expecting him to take off after half-way but he eventually finished only a minute in front.

Down Kerford Road & hit the 10k mark in 39.57. Immediately I knew a PB was gone. Just could not pick up the pace & this may have been a result of my lack of energy due to the sickness. Halfway in 42.10. Drinks volunteers were great - got all cups & sachets un-spilt & received thanks for thanking them!

Along Beaconsfield Parade (next to the bay) finally had the wind behind & was back on 4s. Heading into SKR & the wind was not fun. Sometimes dust would swirl up into the eyes & empty plastic water cups clattered across the road like soldier crabs before the tide.

My marathon training this year at least gave me the endurance to run the last 5 ks better than I've done before. Started to get soreness associated with my injured right knee around 18k. Passed Tesso just before the entrance to the MCG, this year off Brunton Avenue. A massive roar from the 90,000 crowd heralded my appearance & photographers were tripping over themselves attempting to shoot my picture for Sports Illustrated but...I was a little delerious by this stage, crossing in 1.25. 10 ish.

2 minutes slower than last year & 4 mins slower than expectations. So disappointing, but you've gotta roll with the punches.

Last speed session

Headed off to the club this morning having had hardly any sleep - last night's wine/ ice-cream or the late arvo iced coffee? Holidays are bad for the diet...Despite this I had a good hit-out, felt quick without even too much effort. Had a series of 1 min & 30 sec efforts in the gardens - also dodged a few tractors & other assorted vehicles on the narrower back path...the gardens had a music festival on the weekend & is still in chaos.

On Sunday had an easy last longer run on the River Loop circuit. I peeled off at Hardgrave Road, back along Musgrave, cutting about 10 mins off. Finished in 1.19 - is that a good omen? Relaxed in the Southbank beach before heading over to Poppy's cafe with the others for a breakfast.

Leave for Melb tomorrow about 5pm arriving 8.30 (daylight saving has kicked in), so will be out of contact until next Tues.

Will have an easy run tomorrow morning; Thursday off as usual; Friday a few strides; Saturday off. Maintaining my usual schedule but less intense. Intensity plus on Sunday @ 7am.

3k TT 10.02

Training had indicated I may nudge the 10 minute barrier at the 3k TT. It was brought forward a week due to the large contingent heading to Melbourne. Headed out well turning half-way in 4.55. Sub-10 was a possibility but again I erred on the side of caution by not flogging myself to get under (& perhaps risk an injury). Felt tired in the second to third k. 2nd half was 5.07. Also probably helped a little by a bit of road work that may have cut the corner by a couple of seconds.

Went out this morning but didn't feel up to a tempo session. The marathoners are in taper mode & the 1 hour effort suited me. Out to Methyr Bowls Club at New Farm in around 38 & back along the walkway & riverside in 25.

Sunday session saw me run with the others for an hour out to Newstead then zip back directly to the Ship Inn in 19 mins, added a 5 min loop to again finish in 1.24. This number may come back to haunt me...

Will maintain my running schedule for the next week before Melbourne on the 11th but will reduce my intensity after this Friday's speed session.

Training on track

Easing into the taper before the Melbourne HM by reducing my Sunday long runs. Last Sunday ran 1.41 at a reasonable pace, averaging 4.30s. Yesterday joined the others at UQ & ran 1.24 (heading thru' St Lucia & Chelmer), about 17 ks.

Have been hitting the pace sessions pretty hard & the knee seems to be up to it. Also using our Wednesday tempo runs to keep the pace up. Last Wednesday ran the river loop anti-clockwise. At the 36 min mark (nearing the green bridge) I wanted to pick it up & probably ran around 4min ks back to the Ship Inn (via Annerley Rd). Got back earlier than expected so had to go for another k to make it 58 mins. Also managed a Saturday run - 1st for ages. 35 mins with T including 5x 1min fast on the Yeronga Park grass.

B2B

Fronted up early & finally they had it right - segregated race colours meaning I could stroll straight up to the front. Even managed to go for a warm-up in front of the race start (along the service road that goes under the bridge).

Underway by 6.50 or so after waiting 5 minutes for the 2 Emmas (Snowsill & Moffat - Olympic Tri champs) to turn up & shoot the gun. This year's course was new, reduced to 10k from 12 finishing at the RNA Showgrounds in Bowen Hills. The website course map was a mud-map so I had no idea which roads we'd been on after deviating from KSD.

Start was back further than last year & the run to the top of the bridge seemed to drag. Immediately I seemed to be struggling. Not much rhythm & breathing hard. Tried to pick up the pace on the way down & went thru' 3k right on pace (11.14). 4k was 5 secs slower (3.50) than goal pace & 5k was 5 secs slower again as was 6k. I was pretty much resigned by then that I didn't have it in me to PB. Could only manage a try to hold on pace & alot of folks seemed to pass me.

Route headed onto the Inner City Bypass & the rise up there at 8k was akin to a significant hill - slowed again...Watched Matty L & Gary Mayor pass me (both from the red zone but qualifying for next year's blue by running sub 40).About the 9k mark we were off the ICB & a couple of streets before heading into the showgrounds. 39.06 - nearly 2 minutes slower than last year.

Still, only my 2nd race for the year, & my recent walking holiday meaning I'm a bit light on for speed training.

Fronted up to PCRG on the following Tues & pushed myself on the 1 minute efforts. Took the soft option on Wednesday morning instead running in the evening with Tenz: UQ 10k. Slow 1st k in 5.25 but steadily picking up - halfway in 23.45, back in 46.30. First run with T for a while - he struggled a bit with the pace. We then had an easy 2k warm-down by taking the DVD back to the shop.

Hinchinbrook Island interlude

Managed to interrupt my running schedule via some R & R on both Magnetic & Hinchinbrook Islands off the north Queensland coast. I had a couple of shortish runs along Horseshoe Beach & environs on Maggie but was too stuffed after lugging a pack around on our 6 day bushwalk to run on HI.

Flew back from Townsville on the Monday arvo & fronted up for the September 3k TT the next morning getting underway at 6am. Wasn't sure how I'd go but didn't feel too bad - lungs were pretty good (must've been all those ascents & descents with my 25kg pack). Stayed in touch with the leaders going thru' the half in 5.02. Back in 5.15 dropping off a bit in form but not wanting to thrash myself either - B2B this Sunday.

Backed up the next day with the Wednesday morning crew doing the river loop (18.4 ks). Felt ok & had wanted to put in a few surges to get the heart-rate up but found the pace was good enough. Turned into a nice tempo run averaging 4.30s (1.22.51). Sore the next day (stiff muscles) so didn't run, raining also so an easy decision.

2 steps forward...

Not a lot to report this past month - no competitive running. Went thru' a good phase of recovery, slowly building up my running. No real issues with my knee until a couple of long 2 hour runs (24ks). Also backing up on the Wednesday for an hour to 75 min run after a Tues speed session finally got to me. Took last weekend off including 2 days either side. Tenz & I ran 13ks round the UQ loop yesterday. My right knee/ ITB just has a marginal discomfort to it - don't feel like my running gait is as smooth & relaxed as it should be. (The left leg feels fine & wants extra work...).

Pushed myself at this month's 3kTT & finished in 10.22 (5.10 half-way). Was surprised, had hoped to go under 10.15 but really haven't been doing any of the fast stuff.

Running weather has been tough this last month. Early morning starts have been consistently around the 5 degree mark. Looking forward to Magnetic & Hinchinbrook Islands, heading up Friday week so will miss the Noosa half marathon. Hopefully will have my feet up in front of the tele on the 24th to watch the Olympic marathon.

Gold Coast Half & Marathon 2008

Thwarted by injury, I was determined to go & support my running buddies, take some photos & get a general sense of the day. Arrived a bit late & had to run towards the start (exact position had moved from last year). Heard the starter's gun & started my stop-watch. Saw the speedy HM elites haring down the main straight, eventually the running traffic got so thick that folks were spilling over both sides of the road. I had to dash from the centre to the side to get out of harm's way.

Moved up to watch the marathon start. They had a slight incline at the start, & headed the opposite direction - south, a 13k run to the turn-around (one I'd done as a training run). Once they were away it was just us spectators - time for coffee. Managed to get into a cafe & was the 2nd order but the queue as I walked out stretched to the door.

Decided to head up the road a km or so for a good vantage spot for the HM photos. Thought the bridge over a canal/ creek at 20k looked good. So too did Plu, who was already in place. Introduced myself before taking up a spot - probably getting in the way of Plu (sorry). Nice quiet spot, was able to call out a few words of encouragement but Troopy was unable to catch eventual winner Michael Shelly. Stayed around until the numbers started to get pretty thick (1.40-45 pace).

Headed back past the start & saw the marathon leaders coming past, the 2 Africans followed by the eventual winner Ietami from Japan. Went up to the Broadwater bridge, good photo possie with high-rise buildings in the background. After a while I realised i needed to high-tail it back to the finish to see the winners come in.

Quite inspirational to see how everyone did. A much bigger crowd on the sidelines as well gave good support. Names & nicknames on runner's bibs was a good idea, was able to call out but the font wasn't big enough - usually my shout was as they ran parallel or past me.

Photos here: GC HM & M 2008

GCM eve

Ironic that I'm on the up & up but not entered for this year's marathon. Still, have had a poor preparation these last 7 weeks - easing off to 2 runs a week & low ks. My marathon training diary tells a checkered tale, inconsistency being the theme. 895 kms over the 20 weeks: a high of 79 ks for one week; low of 15ks.

Attended PCRG twice this week. Tuesday's attendance was huge - 135, we started in 3 waves. Warm-up run felt like I was in a fun-run - dawdling mid-pack. This morning there were 25 of us. Pat got roped into a live interview with Terry Hansen (radio) before we left. High-tech, the 2 of them sharing an ear piece from an Ipod. Terry had a dig about the low turn-out, come-on - folks are resting up...An easy session of 30sec efforts under the Story Bridge. I continued surges on the way back to the Ship Inn, felt good.

Will front up on Sunday at the Gold Coast with Camera (& brolly) & 2 watches - will track how folks are going for the HM & M. Good luck all.

3k TT

Felt inspired to go along to the last time trial before the GCM...there but for the grace of God go I...122 other PCRGers also rocked up on a particularly chilly morning.

I ran a 'pace' run, just holding myself back but trying to run consistently. Felt good cruising along. Towards the end I caught up to Gerard & gave him a bit of encouragement, counted off the time for him etc. finishing in 10.45.

Recovery the next day & everything seems ok, will run again tomorrow.

25k long run

Surprised myself on Sunday by running for two hours. Dropped T off after 75 mins (he was dragging the chain after a torrid ball chasing session the night before). Felt light & unencumbered so ran another 'Yeronga loop' without pushing too hard. Ran in my new shoes (Asics 2130s) that I've used a couple of times on shorter distances - no issues.

This followed on from an easy 10k on Thursday after having a week off.

Storm clouds looming

Woe

is me.

Campaign in tatters

as injury toll mounts.

2nd opinion confirms worst fears.

Enforced week break induces eating binge.

Frustration leads to anger leads to resignation.

Poetic license stipulates this sentence to comprise eight.

Easy does it

Had a pretty quiet week. Ran a speed session last Friday but knee not feeling right. Decided to have a few days off including the Sunday long run.

The last 2 days I've run after work the 10k loop thru' UQ with Tenz. 51 mins on Tues & 49 mins tonight with the 'off leash' section (UQ river pathway) being the faster section.

2.41 bonked

Didn't quite follow the physio's recommendations: fronted up to Tuesday's speed session & it was for 'hills'. Is more a gentle rise at the Gardens - took it pretty easy. Turned up at the Ship Inn for a Wed long run & did the river loop with Pete, Scotty & Pat. Did the clockwise loop so Highgate Hill first. Attempted to 'float' up the hill, i.e. not push it. The expression doesn't quite cut it. After St Lucia the pace ramped up to 4.15s. Felt not too bad & managed to hold with Pete & Scot, finishing in 84.

Bought the new model shoes (2130s) also against recommendation. They feel pretty similar to the last model & I can't believe they're that different to run in to lead to damage. Took them for an easy 5 k on Thurs.

Fri at PCRG headed to West End for 4 mins, 30sec SR x 2; turn around & 2mins, 30 sec jog recovery x 2; 1min, 30sec JR x 2. Headed out conservatively but after 500m felt pretty good & moved up to keep Pete honest. Came back slower, Pete & Matty L moving away from me.

Had a follow-up session at the physio. Ended up with a bit of strapping around the knee & instructions to go for an easy run the next morning. It felt unusual & tight & my easy 4k run on Sat wasn't the best. Cut it off straight after.

Long run & the numbers were up to 14 (despite Glenda & Pat being in Sydney for the HM). Running 4.30s from the get-go. Felt tired early on (my 6th day in a row running) but also have been fighting off a cold. Couldn't get in an easy rhythm, a struggle to stay in touch. Also got hungry, must start to have a piece of toast after waking up. Also need to start the Gu thing. At the 2 hr turn-around I really needed one. Quickly lost contact with the remaining group (7). Managed an ok pace until under the Story Bridge (came back along Riverside).

Passed cafes serving large hot breakfasts to large people doing sensible Sunday morning activities. Started to day-dream about water as if in the Saharan marathon. Stopped in the Gardens twice & again at QUT to drink. Felt a bit delusional, could only manage a Cliff Young shuffle & gladly collapsed into a Ship Inn chair at 2.41 (meant to be 2.50). Pete ran past strongly saying he was going for another five. Came back holding up fingers for another 2.

Came home questioning my running ability. Hopefully its a one-off.

Knee gets thumbs up

Had a mid-week long run last Wednesday for 90 mins. Right knee was bugging me, a bit sore. A few twinges at work indicated not all was well. Decided to take some time off.

Went to the physio today after five days no running. Prognosis seems to be not too bad, can start running again but need to avoid hills & nothing too fast for a while. Have a series of exercises to do that focus on stretching my right knee, ITB & glutes. Advice was not to change the model of my shoes at this stage but just to buy a new pair of last year's ASICS 2120s. After the marathon see a podiatrist & get a recommended brand.

Follow up on Friday. So a bit of a relief, gives me confidence to resume training, albeit at a reduced intensity - hopefully not for too long...

Hanging in there

Cold be damned - hit the road late Saturday for an easy 10k to 'warm up' for the next day's long run.

Started at the Ship Inn at the later time of 6am (5.30 is too dark these days). Quite a big group, 10, including coach Pat who unexpectedly turned up. Claims he's getting fat & needs a few longer training runs for his GC HM 1.30 pacer preparation. Had Glenda out front & it wasn't long before we were running 4.30s. Kept this up for nearly 2 hours by which time there were only 4 left (plus Matty who had tagged on at the Botanic Gardens).

After the drink stop turn-around at Tennerife I dropped off the pace a bit & by the time I was at the top of the Story Bridge I had the thousand yard stare working. Pete & Aaron were well in front & I struggled to keep some form notching up 2 hours 42 (about 33ks).

So race day I only have to run faster, for longer, with no stopping for drinks...The challenge I've set for myself is starting to make itself apparent.

Cold strikes

Have copped a cold but not too bad at this stage, have taken a few days off.

Last Sunday I organised our long run to start from the Green Bridge & head thru' UQ to the back of St Lucia golf course. Ran along the river path to Meiers Rd & headed out to the park at the end of the road (about 6 ks). Beautiful fine morning, a bit of mist on the river. Back up Meiers to the I'pilly pedestrian bridge & then along Laurel Ave to Sherwood Arboretum for a drink (nearly 15k). Retraced our steps to go back under the bridge & onto the Chelmer side of the river, then along Tennyson & onto my Yeronga river loop. With about 2.10 done we upped the pace, continued past our start point at 2.20, back over the bridge & along the UQ path until 2.30. Jogged back in 10 mins feeling pretty wrecked. About 32k.

Fronted up to Tuesday's 3k TT feeling a bit sore. Didn't want to place the knee under any real stress so started off pretty conservatively. Surprised myself after 700m that I wasn't feeling too bad & the front runners weren't too far in front of me. Started to overtake a few folks. Turned in 5.13, came back in 5.10. So generally pleased that my knee & sore quads held up.

Brisbane Half & Marathon

Went down to view the races from the other side - as a spectator, with a camera & Tenz at my side. Followed the runners after synching my stop-watch with the start, past GOMA & under the William Jolly Bridge to the start of the Riverside Drive. Stood there with Glenda & Matt R & was surprised to see the first two HMs sprint right past the bikepath/ footpath & head up round the milk factory. There was a steward standing further down the road rather than at the entry. Fortunately, Steve "the footman" cycled up shortly after & got another cyclist to chase them down & send 'em back. They probably lost a minute here & were understandably not too happy. Saw Pat a little later & he mentioned his camera wasn't working & could I take some shots at the finish.

I then headed over the Victoria Bridge to cheer & take some photos as the leaders came back from Coro Drive. I was approached by a guy who really wanted to pat Tenzing. No problem, until he opened up his wallet to show me his Border Collie who had recently died. And then a flood of tears, he was pretty distraught.

Back over to the finish where I had to run to catch a shot of the winner crossing in about 70 mins, only 30 secs or so to his nemesis & they were minutes ahead of anyone else. Puntermatt had a great run & in my excitement I had the shutter button depressed but the camera off- duh! Peter H also had a great run finishing in 82, with both Mike H & Wayne PBing as well. Damn if I wasn't running...conditions were good, coolish, a bit of rain & a breeze, would've suited the marathoners.

Watched the top finishers in the marathon come thru' including a gutsy effort by Roxie Schidmt who charged past me to finish in 2.49.

Wounded knee

Pushed it a bit too hard at Tuesday's session after our last long run. Did a couple of laps of the steep hill "Gold Coast" & probably strained my knee from that. Felt a bit ordinary the next day & have been nursing it since. Didn't stop me from a 90 min session last Sunday & ran 14ks on Wednesday. Have avoided fast sessions, so no PCRGs. Brisbane HM this Sunday, lucky I hadn't entered, really don't want to go hard for a little while yet.

Gold Coast 32 k

Got an early lift to Miami with Wayne, driving in tandem with Pete & Mike to meet up with Dave. Started pretty close to the GCM turn-around point (about 13 ks into the race) & headed north along Hedges Ave. This street is known for its exclusivity - squllion dollar homes fronting onto the beach - with every third one up for sale. Come worst-case climate change scenarios, storm surge & sea level rises will no doubt eat into their rateable land value...

Weather turned a little yuk, squally rain & wind. Ran past the start finish line & turned at the 1 hour 18 mark. Couldn't resist the finishing shute practice...put on a surge to skip to the front & cross the 'line', arms outstretched & sub-3 of course...

Running south was into the wind in the open stretches , but not too bad. Had a drink & a short stretch at the 2 hour mark & consumed a Gu that Pete had given me. The first time I've tried this & it seemed to go down well. An energy shot that probably has more of a psychological lift than anything. Still, we upped the pace for the last 35 mins to 4.15s. Finished off with 5 mins of slow jogging & then a brief swim - surf was choppy with a strong current. R & R at Dave's unit overlooking the beach.

3k TT Tues.

Ran a good race after my last long run to take another 8 seconds off last month's time, now 10.07. Encouraged by my quicker recoveries. Blister didn't have any bearing but got sore later in the week after an easy 10k on Wed, I had Fri & Sat off.

Bribie Island 30k

Set off from 8th Ave Woorim on Bribie Island @ 5.30am. Cool first thing, mist covered the sports fields half-way over the island. Headed off down First Avenue & was surprised to see the Ian Fairweather park - the little patch of bush where the eccentric recluse set up his humpy & painted. Quite a distance from the coast & views. Headed down to the top of the Esplanade (near the RSL club)& was greeted by a beautiful clear morning, fine & calm. The Glasshouse Mountains crystal clear across the Pumicestone Passage.

Followed the pedestrian / bike path under the mainland bridge & headed up to Pacific Harbour. Ran around deserted streets to North Point, turning around in 1 hour 20. I was running pretty slowly & comfortably, this usually happens when I'm not in a group run. Even so I started to feel a blister on my little toe come up & had to pull over at 1.53 to apply a band-aid. My shoes were still damp from Friday's downpour at PCRG.

Found just enough water at different points along the route & was quite pleased not to feel too fatigued after completion of 2 hours 40 minutes - my longest run for 27 years...Difficult to judge the distance & pacing but felt a bit slower than 5 min ks, maybe 5.10s so possibly 30-31 ks.

Friday PCRG Had a decent hit-out in the rain that continued to get heavier as the session wore on. Ran 1k; 500m x 2 with an extra 1k (45sec SR between). Then one of Pat's extra extras - 1 min hard out & back. The day prior I ran an easy 10k.

Back feeling better, things looking up.

Blog & back out of action

Had my birthday late Feb. That's Cecile's signature b'day cake: quadruple layer, 500g choc cake - yum!

Our computer's been playing up so I haven't had the opportunity to update. Even now I feel it may crash so will try to make it brief.

Have spent this Easter taking it pretty easy - apart from the Good Friday 'Easter Egg' 10k, this year starting from the Botanic Gardens. Got there early to register - no one could tell me the course route. Had to wait for Steve "The Footman" to give a description thru' the megaphone at the start line. Ended up doing a lap of the Gdns before heading down the cycle path out to Park Rd before turning back.

Hit the 3k marker in 11.12, pretty much my hoped for 3.45 pace. But slowed after that - the next k must've been long according to my watch. Settled into an ok rhythm but the lungs just weren't up to the effort, legs seemed good. This was my first race since October & my first 10k race since last year's Easter run (Doomben was short). Pleased to catch a couple of folks who had been an annoying distance in front of me at the 9k mark. Nearly overtook Clare G at the finish but thought better of it.

Spent the rest of the day working in the garden & my back has been sore since then. Took Sat, Sun & Mon off. Looking to run tomorrow morning & if everything feels good will stretch it out for a long run (I have the day off work).

Last two Sundays have run 2hr 20 , around 29ks. Have felt pretty ordinary after these efforts, still contemplating this marathon training - whether it's worth it. I think I'm better suited over the shorter distances. Will make a decision soon, probably based on whether my back continues to give me trouble (let alone my knee, arthritic toe or knotted calf...)

Long run 27 ks in 2.02

Ran a bit quick today, started off with 4.40s & they got a bit quicker once Highgate Hill was out of the way. 9 of us today, felt at times like a fun run. Did the River loop in 88 mins then a half hour extra that headed out under the Story Bridge, up & over & back quick along Riverside probably doing 4.15s or a bit faster. Felt a bit wrecked for the rest of the day, hope to bounce back for Tuesday's 3k TT...

63ks for the week, 5 days running. Friday I did 6x 2 min efforts at the local park with 1 min JR. Tenz was happy with this - he ran the inside lane.

Daisy Hill Trail Run

Drove Pete & Wayne down to Daisy Hill for a 6am start this morning. Had a map of the area & linked up 2 of the longest trails: Buhot & Venman Circuits with a loop trail of the Plunkett Mallee circuit. Conditions were good, practically in the shade for all of the 2 hours thanks to the tree cover. Nice undulating topography with only 2 steep hills. Saw quite a few wallabies but no koalas. Had a couple of short deviations from the plan & arrived at the half-way point, Venman Bushland carpark in exactly an hour. Drank from the tap there. Came back linking the other halves of the 2 circuits. Arrived 5 mins early so did a short loop of the carpark area to finish in 2.01. Wayne's pedometer measured 21ks.

Added this type of long slow run on trails to the program after reading an article from McMillan. And it was good to spice things up a bit.

Downloaded a marathon training diary from the Gold Coast marathon site. It's the "advanced" version & is quite handy being able to add the runs & comments. Adds up your weekly totals too but the week starts on a Monday & finishes on a Sunday - so this the 20th week out from Gold Coast was a 57 k week with 2 days off (Monday & Thursday).

Friday night I took part in the Brisbane running clubs 3k challenge. Last year it was held in a relatively quiet section of the Gardens. A bit of a schmozzle this year as the Gardens were partially closed due to a music festival. Change of plan had us starting from the bike path under the freeway & heading out along the 'floating' boardwalk with a turn-around once at the end of it. All the way back to the GW Bridge. Ran pretty controlled, didn't have anything in reserve but picked folks off who had gone out too hard. A long 3k I suspect, finished with 10 mins 52 but felt faster than that, just made the top 20.

50k week

Ran on Saturday, an easy 8 k so that I could hit the 50k for the week mark. Haven't run that much in a long time. Last Tues I skipped PCRG, feeling a bit flat (& it was raining). However, I did have an afternoon run, 10ks to UQ with T. Had Wed & Thurs off - was meant to run Thurs evening but got home late. Decided to go to PCRG on Fri & had a good session: 2x 3 mins with 30SR; 4 mins back, 30sec jog & 1.30 finish off. Then 3x Gold Coast hill (only half way) plus 1 full to finish. Don't think even the marines would do that sort of session...

Today's long run had 8 of us again: did the river loop counter-clockwise in 90mins (had a few stops for drinks where I stop the watch). Checked our pace at the Regatta where there is a 1k mark on the path in green paint, (the other marker is near the floating restaurant - Oxleys) 4.44.

Drink at the Ship Inn & then off to the Story Bridge via Kangaroo Point. First k in 4.30, second in 4.10. By the 3rd I was dropping off 10m & the others were heading over the Bridge. I didn't want to run that fast or any longer than 2 hours. Retraced my steps & my pace dropped off considerably. Back to the pub with 5 mins to spare so did a loop of the pool to finish in 2.01. The others came sprinting over the GW Bridge, reckoned they were sub 4 going thru' the gardens.

2.02

5.30am start from the Ship Inn with a group of 7 for the Sunday long run. A circuitous route out to New Farm & Tenneriffe, along boardwalks for a 1 hour 5 min turn point. Felt ok but knew the time would challenge me. Had wanted a 1.30 or 1.45 but 2 hours was on the cards. Felt that if I could hang on & not push it too hard the group dynamics would pull me thru'. And that pretty much happened, dropped off the pace with 20 mins to go. Picked it up until the 1.50 mark then felt pretty weary, legs heavy. Back to the Ship Inn in 1.56 so had to continue until the psychological hurdle had been achieved.

Had to front up a couple of hours later for helping shift furniture to a new house: wardrobes, tables etc. All the heavy, awkward stuff.

Tuesday 3k TT.
Raining on the run seemed to slow me, maybe the traction wasn't quite there. Slow halfway turn in 5.07 was disappointing but a homeward half of 5.20 was worse. Felt flat.

Surprised myself on Thurs & Fri by getting up early & running with Tenz around 5.10 pace on Thur for 10ks & quicker on Friday for 12ks. My first Friday off PCRG in a while. Reducing my speed work until the soreness eases.

Looks like rain...

Drenched this morning on our easy run to UQ. 12ks about 1hr.

Have been getting shin soreness on the left side over the last few weeks & a tight calf. My running action doesn't quite feel right either. But I think my weekly regime is catching up with me - 2 speed sessions & a long run. Need to drop a speed session (Fridays) & build up longer, slower runs during the week - at least 4 runs a week as well.

Finished last Friday's session with more pronounced soreness. Ran 3x 1k mixed in with 2x 500m. 3.17 first k but started to rapidly tire & relinquished my 2nd position to Pete who tried to gee me up but to no avail.

Tues before ran 1 min & 30 sec efforts in the Gardens. This was fronting up after Monday's 10k bushwalk in Binna Burra & Sunday's 90 min effort (first 60 with Tenz before dropping him off). At work on Tues I got up from the desk & my lower back was sore. Lumbar muscles that continued to stiffen. Got home later, put a heat pack on. Wed better. Weird.

Anyway, Tues is time trial so will go hard but I think the body wants either time off or reduced intensity. Don't want an injury at this stage.

Long run 1.45

5.30am start at the Ship Inn with Pete, Aaron & Mike for a river loop + Gardens loop. Actually ended up with a few interruptions in the run for drinks; rendering assistance to a cyclist who came down next to us and; catching up with Jonesy for a quick chat. Funny coincidence: crossing the Green Bridge the conversation turned to good 1500m runners & Pete mentioned Jonesy. Within a few seconds there was a shout from the river below - would you believe Jonesy was sculling past. We waved & eventually caught up to him pulling ashore near the West End rowing sheds.

At West End we gatecrashed the Brisbane Road Runners 7 & 14k race. Running alongside a stroller Dad & another son cycling wide we heard cyclists behind whistle but nothing else & the second guy collected the first & went down. We saw a few people render assistance & just up the road Mike mentioned to the BRR marshals at the finish that first aid might be asked for / given to the cyclist. They were non-plussed & only interested in their runners.

Back to the SI in around 90 & went round the Gardens for another 15 while the others kept going for another 10. Good conditions, overcast.

Last Sunday I ran my first long run with the guys & Glenda for 90 mins. Headed out round New Farm & Tenneriffe before returning up Ann Street ( a few clubbers outside a night club around 6.30am). Honest session, 4.30 ks.

Attended PCRG sessions Tues & Fri (only 3 runs a week at the moment).

Ed Hillary 1919-2008

Image from the Australian Himalayan Foundation

The link takes you to their website & a really good overview of Hillary's life from Mike Dillon.

Ed Hillary was a bit of a hero of mine growing up in NZ. Here was the proverbial 'living legend' known around the world and a humble kiwi to boot. EH established a foundation that has provided schools & medical centres to the Sherpa people of Nepal. Hopefully his work will continue undiminished.

Although not inspired to take up mountain-climbing I do love mountain scenery & have trekked to Everest twice ('86 & '99). Having stayed with the Sherpa people & seen the hardships they endure it was an easy decision to join the AHF & hopefully my next trip to Nepal won't be too far away - potentially later this year...

Highgate Hell

Took off om my own for the Sunday long run - the sun was finally out & it was very humid. Decided last minute to head into the city & do the loop that we did on new year's eve. Things were going pretty well until after GOMA where the river run loops back to the south. Maybe there was a drop in the almost non-existent breeze but I started to overheat, had to remove my cap, slow down & start looking for water. Just my luck, nothing until Hill End side about 3 ks away. Topped up there & splashed water over my head & cap (probably deemed an offence in our level 6 restrictions...).

Started up the hill from the river level & made it to the top of Highgate Hill in a very slow, tortuous 20 mins. A slow jog but didn't walk at least. No water in sight & no money (mental note, must bring a coin with me for a cold drink along the way). Found a water fountain at the top of the cemetery, overlooking the path down to the Green Bridge. Shuffled home a la' Cliff Young in 77 mins all up. Can't remember a hotter long run than that. Must try & go earlier, 6am instead of the 8am start.

Friday before I attended PCRG - my first session since the December time trial (roughly a month ago). It was a good session for me: 4x 1 ks with 1 min SRs (+ 2x 500m with 30s SR). Didn't try to go too hard, which was sensible - don't think I could've gone any faster. The legs weren't too bad but the lungs were protesting & my belly was swinging around with the results of too much December 'good cheer'.

Season's Greetings

Tenz acted as Santa again & helped dole out the presents as well as tear them open. No running clobber but a few furry toys to sink his teeth into & rip ears off.

I had a mole removed from my left shin early December that required stitches & no running for 10 days. However, it got infected, I was put on antibiotics & the inactivity stretched out to 14 days. It seems to have cleared up well now & I've been increasing my running time by 10 or 15 mins each run. Still no PCRG sessions but hopefully back this Friday.

Yesterday I felt obliged to take T for a long run: the weather was cool, misty rain & a decent breeze. Decided to run to the Ship Inn via Fairfield & Annerley Roads, took 22 mins. Then thru' Southbank, West End, Highgate Hill (the River Loop course). Had T off the lead round most of Riverside Drive but going up the hills to Torbreck he was a wreck. Basically dragged him up & we had to walk the top-most section...Ended up being 1 hour 18 & despite the rain I got sunburnt shoulders. Mental note - must leave T behind for any runs over 1 hour, he hates hills & the humidity probably gets to him also, despite the inclement summer weather.