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.

9.55 3k TT PB

Last Friday's session involved 4x 1k efforts, Pat grabbed this shot finishing up one of them. Tried to be consistent with 3.20s (my goal pace for the TT) & managed that pretty well. Helped by 1 min standing recoveries.

Before that I ran Tuesday's speed session pretty hard, my intention this month has been to set a PB for the TT & go sub-10 to boot. I haven't been running 'long runs', just focusing on speed & actually not doing that many runs (3 or 4 for the week). This weekend saw Cec & I down at Byron, had one run - a 10 minute jog along the beach after a swim.

Fronted up this morning with a bit of encouraging news - the course has been modified a bit - after the 2k mark we continue along the road & not the footpath. That footpath has always been a bit of a problem, narrow & hard to master... one particular walker likes to walk her poodle off-leash & there was an occasion when I had to leap over it...

The run unfolded close to perfection: held myself back in the first k going thru in 3.18. Enjoyed the new patch along the road & turned in 4.59 feeling good. I settled in behind Damian F & was pretty content with my position - he was going for sub 10 as well. He started to flag just before 2k & I had to overtake at that stage. Pat was at the 2k marker & called out the split: 6.35. I was too focused to look at my watch but it was probably within 2 secs of that time. Knew then that I just had to maintain that pace - my failing recently. But spurred on by trying to hold off Damian (who was getting a tirade of encouragement & cajoling by Pat) & also by the fact that Nick & Matty weren't putting any distance between me, I managed to shatter my PB by 10 secs. My first sub-10 after 2 years of trying & a podium finish as well (3rd).

And now for a well-earned rest.