On the road again...

Managed a 25 minute flat 5km this morning, in anticipation of tomorrow's Fat Ass 30km up at Berowra, which promises to be interesting. Cold has improved markedly, although there was certainly a fair degree of clearing of the nasal passages along the way. Nice to be able to breathe through the nose again.

315km for the month (would have been over 350km but for the cold, as I lost Wednesday's 30km run and 10-20 km yesterday), 2879 for the year,1587 of which was in the second half of the year. Should be well over 35oo next year.

A happy, fast and safe New Year to all those who take the time to read this and their families.

Proceeding sensibly

Went to bed early last night, with a bit of a headache from my cold. Decided to play my old game of letting my body decide if I should get out for a run or not, and slept all the way through to the alarm - felt much better for it, too, the cold's definitely on the improve. I'll get out for a bit of a hit-out tomorrow morning (10k or so) in anticipation of doing the Fat-Ass up at Berowra on Saturday, which promises to be hot.

So, no miles today.

The better part of valour

I had full intentions of driving to work early this morning, parking, and then running long. The alarm went at 5, far too early, and after a bit of think I arrived at a plan to sleep in and run 20k or so at Lane Cove National Park after work.

As the day has worn on, though, my cold has taken on a headache as part of its repertoire, and as such I have taken the decision to declare today a rest day. Normal service will resume tomorrow, hopefully.

A nice Central Coast cruise

We stayed Monday night at a friend's place up in in Valentine, not far from the Belmont Hospital, about 15km south of Newcastle. We had a very pleasant evening, including a number of beers and red wines.

It was nice to finally enjoy an unrestricted sleep-in on Tuesday morning, and we finally arose a bit after 8. I was in two minds about running, but figured that there wasn't much else to do. I wasn't particularly hungover, and once I got warmed up I found I was rolling along at around 4:45 per km pace pretty comfortably, running down Croudace Bay Road into Belmont (including leaning at about a 20 degree angle into the southerly wind coming off the lake, which I wouldn't rate as a particularly warm wind), running a couple of laps of the baseball field there, and heading back. I was able to pick the pace up coming back despite the hill. Managed 12.4km in 57:50 and felt good for the hit-out. I seem to have picked a bit of a head cold in the last couple of days, but it doesn't seem to be overly worrying me - just a bit snotty....

We got home around 1:30pm, and I'd entertained thoughts of running in the afternoon, but a combination of yardwork and and enthralling final session of play in the cricket put paid to that.

Back out tomorrow for the increasingly traditional Wednesday morning 30+km run....

Why recover when you can race?

Slipped out of bed just after 6:30, with the other half advising she was giving it a miss. Must have been half asleep, as I forgot my CR cap and nipple tape, and I can't say I was overly enthused about getting out for a hard 5km.

With lightning and a storm coming in from the south west, I arrived pretty much right on 7 to see a large collection of Coolrunners (around 40) gathered out the front of the Drummoyne Rowers. The rain opened up pretty much then and there, so most of us were gathered under the trees until the start.

I got away with the 19 minute group again, and managed 18:42, with quite even splits. I ran with Colin until just after the 3km mark, when Ross and Boof eased past us, and Colin went with Boof.

A five second improvement on last time out, with 52km in the bank from the weekend (the last 30 of which was pretty solid) was a pleasing result. I felt pretty good most of the way through, getting a little breathless through the last kilometre or so, but no complaints.

Added a 4.1km jog in 22:57 around the other side of the Bay Run chatting with fellow CRs, which felt almost as hard as the 5km challenge!

Tomorrow's looking a bit unplanned - we're heading up to a friend's place on the Central Coast. It's a bit hilly where they are, so I'll take the Garmin and try to sneak out for an hour or so. My partner's taking her running kit up as well - gets a lot easier to train when your partner runs as well...

Sunday's Tourist Trot

Back out of bed at 5 again (my partner's right - I am insane), pick up Johnny Dark at Drummoyne, and over to Centennial Park for the DIY STaR, the Tourist Trot. Pace slotted into 4:50 per km pretty quickly as we made our way over to Edgecliffe. Action gave us a treat at Rushcutter's Bay as we fluked an inspection of Berrimillah on the morning of the start of the Sydney to Hobart yacht race. Action slipped off the list of sailors overnight, and he was hiding his disappointment fairly well.

We made our way through the city, over the Harbour Bridge and a little loop through Lavender Bay, back to the bridge via Luna Park, back to The Rocks, through the Cross and Darlinghurst, and back to Centennial Park for 29.5km in 2h22m25s. I managed to hang on to the group until the last 500 metres or so, which considering I'd been struggling since the 20km mark was pleasing.

So, a 52km weekend, and a 110km week. Tomorrow sees the 5km Challenge at the Bay Run, but I won't be killing it there tomorrow morning - also, I don't need to be out of bed until 6:30am, which makes it a sleep in! Pretty tired tonight, and the body temperature's up a bit, which is pretty common after a hard weekend. I'll have a cool shower and an early night, should be okay in the morning. Foot's okay, hip's a bit of a concern, and I've got a blister on my right heel. Nothing out of the ordinary.

The gang! 

Arrival 

...and so this is Christmas...

Up at 5, to join the CR Bay Run gang for a bit of a cruisy jog, or so I thought...

Pretty big crew when I arrived bang on 5:30 (and not late, as was implied by some). After some photos (which I'll post shortly) and chat we were on out way for 7.06km in 40:39. The group broke up here, but Ray James had ducked home for a moment, and my partner and Johnny Dark were cruising along chatting. I left Mohammed at the Drummoyne Rowers and ran 1.09k to meet them at King Georges Park, jogging back to the Rowers.

My partner left in the car, and I joined Ray, Johnny Dark and Mohammed for a good paced 9.75km hitout in 44:35. We chatted for a while before breaking up, and I jogged 4.25km home in 21m29s as a recovery run - the Santa hat drawing a few beeps and waves from passers-by.

So, somehow, a cruisy 7km jog turned into a 22.15k morning, with a decent 10k hitout in the middle. More miles in the bank!

Great morning - although it was so early as to be bordering on obscene, I couldn't think of a better start to Christmas Day. Good chat, good friends - really highlights the great thing the Coolrunning community has become.

Twas the morning before Xmas...

Managed to get up and run an uncomfortable 4.4km in 23m6s. Uncomfortable for two reasons:
- humidity was 85-90%
- the toilets at the Gladesville oval were locked.
The second element made for a fairy rapid last kilometre. I was a bit bashed up from the Tues-Wed-Thurs trifecta, but felt better for the jog.

I also had my first appointment with Martin Horne at the Care Clinic in Hunter's Hill, near Joeys. I got acupuncture in the arch of my right foot (one needle), and in my right hip (four needles), plus manipulation of my lower and upper back. Martin pinpointed my issue down to an incident a couple of months ago on the Cherrybrook STaR where I zinged my right hip reaching for a drink bottle someone dropped. He thinks I strained a muscle that links the ITB and lower back.

Getting in the car the hip and right arch felt immediately better. Martin also mentioned I was 5mm shorter in the right leg than the left, so I might need to think about orthotics. I'm seeing him again in three weeks, so I'll have a bit of a ponder over that one.

I'll keep the blog posted with how the injuries have fared post treatment.

Thursday at Timbrell

Felt a bit beaten up, but still managed to get up and drag myself down to Timbrell Park. Managed a very scratchy 1km warm up, and an unenthusiastic first rep of about 3:44. A couple of guys joined me, and I managed a 3:38, a 3:33 and a 3:31 before I started to tightnen for a last serious rep of 3:46. Ran a 1km cool down, to give a 7km session. Disappointing to blow, but I think the reps in the low 30s and yesterday combined to knock me around. Might be worth looking at doing this on Fridays, as long as I'm doing a long run on Wednesdays.

Inner West Wednesday

Another Wednesday long run saw me out of bed at 5:20am. I stumbled around, got dressed, fed the cats and stumbled out the door about 20 minutes later to run 33.05km in 2h47m5s.

Route included the Gladesville Bridge (where I saw Ray James on the other side), Drummoyne (where I saw Truckie and Aunty Karin), the Bay Run including the canal extension, a rep of the Lilyfield Road hill and Balmain Shores, Rozelle, Annandale, Glebe, Pyrmont, the city and across the Harbour Bridge (where I saw exposay), North Sydney, Crows Nest and St Leonards. Running certainly does take you places.

I'm a bit beaten up now (11:15am) but it's another 30km+ run in the bank. Felt pretty scratchy early, came good through the Bay Run, and was reasonably strong until the finish. A good hit out.

Back to Lilyfield Road

As part of my change in emphasis to hills, I ventured to Lilyfield Road for a hill repeat session this morning. Ran with Andrew, MPHaz and Ross through a fair chunk of the session, managing 12 repeats in around the 74 to 78 second range. Probably should have kept the session to 10, but I couldn't have MPHaz doing the same number of reps as me AND doing them faster now, could I?

I was a bit disappointed in the session until I looked at my diary, and realised I was a full 5 seconds faster per rep compared to the last time I ran that session in March. Guess I have made some progress.

I was hoping to run tonight, but with a team lunch on the books I don't think that's going to be an option....

A Sticky Jog

A cool morning, but with humidity up in the high 70s, this mornig's effort was a 6km, 30:49 recovery jog. I have a little bit of pain in the arch of my right foot that the podiatrist at Running Science in Rozelle suspects maybe a touch of plantar-fasciitis, so I will call Martin Horne at the Care Clinic just up the road from home and see if I can sneak in a pre-Christmas appointment. Kev recommended him on Saturday, and I know Action and Mister G see him as well.

I was chatting to Ray James after the SMC Half yesterday, and he made an interesting point about times relative to last year. I'm about 5 minutes up on what I was running the SMC 21k races last year (indeed, I hadn't broken 1h30m until April this year), so my speed has definitely improved. This bodes well for the Gold Coast Marathon project July next year. If I can maintain speed whilst building endurance in the lead up to Six Foot, I should be well prepared for a speed focussed lead-up.

Year in Review

So, given that the 5k Challenge next week will be the day after a 20 mile run, I'm not expecting a good time there, so it seems safe to run a summary of improvements:

5km - improved from 19:16 to 18:36 (mind you, that was in April. Wouldn't mind seeing what a clean run at it would produce)
10km - improved from 40:36 to 38:18
C2S - improved from 60:16 to 55:47
Half Marathon - improved from 1:35:14 to 1:23:39
Marathon - improved from 3:38:58 to 2:59:10

Best run of the year - very tempted to say the Canberra Marathon (and it would probably rate as the most satisfying), but from a pure numbers point of view, the Striders Internal Half of 1:23:39 was a stunner.
Worst run of the year - Gold Coast Marathon. From a time and pure misery point of view, it totally sucked, which was a shame as it was a good event otherwise! Second place would go to the SMH Half, where I went out far too hard, and was miserable and in pain for three quarters of the event. Spectators near the finish were most likely offended by the stream of self-abuse I let fly when I crossed the line.

Goals next year:
Sub 4:30 at Six Foot
Sub 3 at Gold Coast
Sub 55 at C2S
All else will follow.

Last Race of the Year (not counting the 5k challenge on the 27th...)

Warm one today out at the SMC.

Wasn't all that fussed about racing today, but as seems to be the case the social aspect is an attraction. Didn't really have a plan, just to keep Ray James in sight and see how it went from there.

Followed Ray through the first km, and we seemed to pick the pace up close to the 1km marker. Given it was pretty warm, plus what happened last month (out too hard), I got out of the throttle to get back to around 4:04 pace, and it felt like half the field went past me over the next 400 metres.

I followed a policy of taking it easy up the hills, maintaining good pace on the flat, and pushing on the downhills. I gradually worked my way through the guys who passed me, picking Ray up at the 10k aid station, who fell off on the climb just past there. I proceeded to run near a fellow in an SMC singlet and red hat. We had a couple of little pushes here and there, with me testing him on the downhill before you turn right past the 15km marker and again at the final turnaround. He got by me again on the uphill near the bus-stop and powered off - there wasn't a lot I could do about it. To add insult to injury, fellow Strider Peter got by me near the end again, with a good strong finish to slip past with about 600m to go - good finish.

Managed eight place for an 85:17. I'm actually reasonably pleased with the run - I'm sure the heat probably added quite a bit of time to everyone's results today. Many people reporting being 10-30 seconds slower. I ran a good even pace through the event. Funny how running is - I was pretty ticked off last month with 85: 05, and this month I'm pleased with 12 seconds slower.

Mid Weekend Update

Oops - been a bit busy, hadn't realised I was so far behind in updating. Ahh, the joy of the quiet Sunday morning....at 5:28am before a race....

Thursday
With the focus on catching up on sleep, plus knowing Mister G and djl weren't going to be there, a difficult night's sleep plus the work going on at Rotary Park, I opted to sleep in rather than head down for repeats. I instead wandered down to the gym at lunch time and did a pretty similar session on the treadmill to the one I did on Tuesday.

I was planning to run in the evening, but Langer and Gilchrist leading the Australian fightback on Day 1 of the Perth test proved too tempting.

Friday
With a race on Sunday, elected to take a rest day

Saturday
Ran a mixed road and trail course up Berowra way with Kevin Tiller. It was a fairly relaxed hit out (that struggling line doesn't wash with me) over very varied terrain, with the fire trails very reminiscent (both in terms of surface and gradients) of the treacherous (read: I fell there) section of Six Foot between Deviation and the Caves Road crossing. Probably around 12km in about 1h 15m - there was a bit of walking through some sections.

Pottered down to Running Science, the new shoe store that just opened up in Rozelle near the Bay Run. Phil helped me out. I spent about an hour there, and tried about half a dozen shoes on their treadmill. They have a camera set up behind you to film your footstrike, and you see it live in front of you. It was fascinating to see the different effects of various types of shoe, particularly the working of the heel strike. We nattered about shoes and injuries (I've been carrying a touch of plantar fascitis - or however you mis-spell it) for a while, plus they had a TV showing the cricket. Not cheap, but considering the service that goes with the sale, tough to complain.

Sunday
Fair go - It's 5:39am. The SMC half isn't until 7! Last race of the year, but must confess to being a bit 'meh' about it. We'll see.

Wednesday goes L O N G...

I took advantage of my partner's interstate trip and dragged myself out of bed a touch after 5am. I'd packed my stuff up the previous night, so after feeding the cats I chucked my stuff in the car and drove to St Leonards.

I parked just behind the NAB in a prime all day spot and, just a touch after 5:30, began my long run. Ran along River Road, to Penrose Street, turned left at the Shell at Burns Bay Road and headed to the Gladesville Bridge. Did a bit of a loop there, over the bridge, through Drummoyne to Birkenhead, along the Bay Run (including a rep of Lilyfield Road) and joined Victoria Road just after the Iron Cove Bridge. From there, along Victoria Road to town via the Anzac Bridge, through Pyrmont and into town, along Hickson Road and took the stairs to the start of George Street. Got up on the bridge deck and crossed the Harbour into North Sydney, following the Pacific Highway to Crows Nest, where I turned left along River Road, took the first right after the railway line and got back to the car for 33.14km in 2h40m39.42s.

It was a bit scratchy early (the hills of River Road doubtless not helping) but once I got to Drummoyne I was going along okay. The climb on to the Harbour Bridge deck was a bit of a struggle, but heading up through North Sydney was good.

Nice to get today's mileage out of the way early. I don't feel smashed up now, so I guess my recovery from Six Foot is complete.

Twice on Tuesday

Failed to arise for Rotary's 15 min 30/30 session, instead getting to the gym and doing a minute on/minute off session for 16 minutes, with a 1k warm up.

Got out for a gentle 51 minute 10.18km in the evening - it was still pretty warm, but the heat didn't seem to be too much of a problem.

Mileage is back into ramp up mode, so there'll be a fair bit done this week - hopefully I can get enough done to allow an easy Friday and Saturday for the SMC on Sunday.

Flart weekend, and Monday on the 'mill

Missed Saturday - didn't run first thing, and as the day wore on felt less and less like getting out. I did get some yardwork done, though.

Sunday saw the Striders Christmas STaR, which from The Spit to Manly Beach (well, the Steyne) return. Springer and I elected to take the road route back which seemed to involve a tour of the high points of the area. I neglected to turn my GPS on until partway through the run, but suspect we covered around 22.5km in around 1h50m or so. It was a particularly unenthusiastic run on my part, the bush opening and very humid morning doubtless contributing. Spring and I did bash it home, with some reasonable pace along the way.

The Striders presentation brunch was quite pleasant although I didn't manage to win a raffle or any silverware - gotta be a chance for something in May though.

Monday saw me fail to get up with the alarm, but I did get to the gym and manage a mentally unplugged 5km recovery on the treadmill. I'm sure it cost me 10-15 IQ points...

Friday Rest Day

I've lately adopted the policy of letting the body decide whether it wants to go for a run on Fridays, and as part of that policy, I turn off the first alarm of 5:30 and leave the regular alarm of 6:20 on. If I wake up early enough, I go for a run.

Today, I didn't wake up early enough...

Thursday morning intervals...with no watch...

Dragged myself out of bed after one hit of the snooze button and after pottering around the house aimlessly for 10 minutes - during which I somehow got dressed and managed to feed the cats.

It became apparent on the drive over to Rotary Park that I had forgotten my watch, which was a little disappointing. Fortunately, djl (somewhat wine-affected) turned up during my warm-up to keep me reasonably honest - no Mister G today, as he makes his way south for the Coast to Kosci on Friday.

Session felt reasonably good - I would say I was probably a touch quicker than last week, although I got into a bit of a hole for reps 6 and 7. As always, I was glad to get the session done, and felt better for it.

,,,and in the evening, it sucked too...

Grindy and unenthusiastic 5.4km in about 5:10 per km pace along River Road. Decided to walk it from Fig Tree Bridge home, citing lack of interest. Pleasant walk, though.

Wednesday Wobbles

I was pretty tired this morning, and didn't get up until about 6:15 - got out the door at about 6:30. I was cruising okay until the Anzac Bridge, and the climb there seemed to take a fair bit out of me. I struggled through town and on to the Harbour Bridge, and coasted to a walk in North Sydney for 12.4km in a bit over an hour.

I walked the uphill through North Sydney and ran the last mile from lower Crows Nest to St Leonards for 1.6km in 8:22.

Bit disappointing, but I seem to still be tired - probably a little lingering of Six Foot, the half on Sunday and lack of quality sleep over the weekend.

Also of concern was feeling a little 'splinty' whilst running in the 1090s this morning. Although there's probably some lingering effect from the all concrete half on Sunday, it does suggest the 1090s aren't quite ideal for me.

Tuesday 30 on/30 off

After taking Monday off, got down to Rotary Park for 30 on/30 off intervals.

I was pretty well stuffed all of Monday, being short of sleep, and whilst I had half a mind to go for a jog when I got him, I didn't (I did go to the gym in the morning, so I did something!).

So, after an early night last night, we dragged ourselves out of bed and headed down to Rotary. Did the usual 1.3k warm, and managed 12 repeats of 30 on/30 off. I was planning 15, but my form was getting distinctly ragged over the last two reps, and given where I am in preparations for Six Foot I really didn't want to risk doing something silly.

Looking at the particularly poor GPS plotting, it looks like I was covering more ground over the first eight reps, so I might have gone out a bit hard (just for a change). Still, can't hurt to get the feeling of running hard. I was a little sore in the lower calves after the half on Sunday, but they were fine after a warm up - suspect that may have something to do with the surface.

It's back on the bike today, and tomorrow, the long hard slog to work resumes....

A Whirlwind Weekend

Didn't get a chance to post throught the weekend - simply too much on. Friday night saw Coolrunning drinks at the James Squire Brewhouse, and a great night was had by all.

Saturday
Woke up with an 'okay' stomach and the feeling of having a vice installed on my head. Didn't feel remotely close to running in the morning, and had one of those days where everytime you looked at the time you'd just lost another hour and a half. I finally got what I needed to get done finished at about 5:30 (we were heading out at 6:30), and thought to myself "I might sneak out for a jog" while absent mindedly eating something. Bugger.

Sunday
From Coolrunning
Well, I said I'd be running 90 minutes for those who wanted a pacer, and ran 89:52 - shame no-one came along to the end. My big tip to those wanting to pace - write your splits down, or at least memorise them.

I ran with Mister G initially, and kept to 4:16 as per the GPS - we were within a second either way per km through the first six. His breathing through this suggested to me he was struggling, and so it proved with him falling away around 6 1/2 km.

I ran to 4:16 pace on the GPS up until the turnaround, and decided to wind the pace back to match the course distance (there was a difference of around 120 metres at this point). In typical style, trying to run in a more relaxed and comfortable tempo meant I ran more quickly!

I caught a few Coolrunners through to the 15km point, including Blue Dog and Superflake. I was a minute ahead of schedule at the 15km marker, so jogged backwards to see who was coming and kill some time (including trampling a cone... ) and then kicked off again at 85:20.

It took some time to regain speed (although no-one came through with me), and when I got to 18km I realised I was going to have to do a some sub 4 min kms to finish sub 90. I wound up the pace, passed a couple of people (including a fellow in one of the yellow Nike 'You're the Run...' tops with about 500 to go who tried to come with me and couldn't).

I picked the second place woman up with about 300 to go and, yelling encouragement, we flew home. After crossing the line, I went to congratulate her, then realising she was being ill - guess she gave everything!

A good day. I felt very comfortable at 4:16 pace, pleasing considering this time last week I was four hours into another hitout at Six Foot. Adaptation is a wonderful thing...

Rest Day

Given this evening's activities (Coolrunning drinks), and that I'm supposed to be recovering, took today as a rest day.

The power of adaptation

Well, things are on the improve. Only one grab at the snooze button this morning....

Usually Thursday morning routine, meet Mister G at Rotary Park for 8 x 400 metre intervals. Today's guest runner was djl - welcome aboard. Hopefully we'll see him regularly.

Legs felt pretty good after the massage yesterday, and after getting through a leisurely 3 lap warm up got through eight 400 metre reps as follows:

77.86, 79.81, 78.37, 81.30, 81.44, 80.84, 80.47, 77.56.

Got into a bit of a hole from the fourth rep, but put in a big one to finish. Power was down a bit, so the focus was on technique. Didn't feel too bad, actually.

The reps were followed by a gentle three lap barefooted cool down.

Pretty happy with the session. Recovery is certainly proceeding a lot better than four weeks ago.

The wonders of massage...

...or, more specifically, the wonder of how much pain it can induce.

Endured a particularly uncomfortable hour at the hands of a masseur at a clinic in St Leonards - the fellow runs a bit himself, treats a number of runners and does acupuncture as well, which I might try once I mentally come to terms with the idea of several needles being inserted into my skin...

It's a couple of hours later now, but the calves feel looser to the touch. We located a couple of points on the inside of the calves which may have been the trigger points for the shin splints episode a few weeks ago, and they got worked over (ouchie), so hopefully that'll be the last we get of those for a while.

I really need to get to these a bit more regularly. I realise they'd be less painful if I did.

Getting Done Before The Heat

Again, two hits of the snooze button, but managed to arise on the second attempt, and headed out for a run around the local area sans shirt at about 5:50. Very slow through through the first two km, but wasn't too bad after that, and actually felt okay over the last two or three km.

It warmed up noticeably during the run, as the sun started to make its presence felt, cutting through the cool of the early morning stillness.

Pure recovery jog, though, pushing through 6.78km in 35:11. Feel better for it.