Busy week

Boxing Day

Ran the Lurline Bay course. Very stiff after yesterdays run and stuffed with food. My mother brought some delicious choc coated fruit and corn flake slices. Very yummy but not diet food. Then went to Family get together at my sister Janet's. Another big feed but ran some of it off playing backyard cricket.

Wed 27th Dec

Travelled to jervis Bay with Neil and Honor (pictured) and dived Drum and Drumsticks. Didn't run, too buggered. Stayed in the picturesque town of Currarong.

Thu 28th Dec

Got up wearily at 7am and jogged out along the Point Perpendicular road. Only made it 5km before turning around. 10km in total. Then dived The Arch with Honor and Neil. Great dive. Then dived the Merimbula wreck (on right) with Honor.

Fri 29th Dec

Ran to North Bondi with Kath along the coast and then return via Bondi Junction, Randwick Junction and Anzac parade. This is the longest run I have done since injuring my knee in August 2006. Took about 2.5 hours. Felt good at the end.

Sat 30th Dec.

Met the ladies at 6am. Ran the Cathedral run with Terry. She ran well. I was tired but distance was no problem Feeling very motivated.

Christmas Run

I had Christmas day in my mind as a milestone approaching the Marathon on April 16th. This has been my loose date to go from general running for fitness to focus on speed and endurance. Usually Christmas Day is stinking hot but this morning it was cool with light rain. So after we had exchanged presents I ran down to Heffron park and did five laps of the 2040 meter course. My times for each kilometer were, 4.45, 4.14, 4.31, 4.24, 4.16, 4.17, 4.34, 4.18, 4.32, 4.07. This was not to bad at 42.38 for 10km. Which would be 178 mins for the marathon. I hope to run this circuit at least once a week to check my progress each week. Ideally I will get this time down to an even 40 mins for 10k shortly.

Christmas Eve Hangover

I work up a little hungover but I had to get the shopping done,I was at the door of Eastgardens when they opened. Fortunately that was about all I had to do as Michele had everything under control. At 5.30 I ran down to the Cathedral with Suzanne. We took the short way and I was back home by 6.30 to be at Church (I am C & E, Christmas and Easter. Didn't get to bed till about 11.50, just before Santa comes.

Full day - Sat 23/12/2006

Met up with the MMAD group at 6.30 at Malabar beach and we ran down to the Cathedral again. It was our last run before Christmas so we had a good chat along the way. As usual I cut between the different groups as we have a big speed disparity these days. Katharine ran out strongly and made it up the Cathedral hill without walking. I had to cut short the run and head back at the NSW Golf links to go diving with Honor, Robert and Matthew at Lapa. Very Pleasant dive. Honor tried out our new wide angle camera.

Later that night the MMAD group got together at Barwon St Matraville to have a picinic and check out the Christmas lights. Very good time had by all.

Feelin Good - Fri 21/12/2006

Tired after day at work, got home had dinner and thought I'm buggered, but I had better go, people are reading my blog! So I headed out feeling a bit stiff and resigned to probably walking/ running. I headed off along the Cathedral Route and after Little Bay started to feel pretty good. In fact as the run went on I got faster anbd faster. I sprinted home from Lapa with a real spring thinking "I still got it".

Malabar to Lurline

Thursday 20th Dec
Got out at 6.30am and ran to Lurline Bay from Malabar. Felt pretty good and ran at about 4.2 to 4.5k's. Had two short stops but ran well up the three hills. They are up from Maroubra beach, up Torrington, and up Broome St.

Add another 2km for the run from home and that makes 12k. Afterwards did 100 situps.

38 Hours Straight

On Sunday I felt like I had recovered from the wrist burns for the first time. After having felt lousy all week, on Sunday Morning the swelling had gone and the pain too. So I headed out for a slow 2 hour run to Lapa, the Cathedral, and back up the NSW golf links (since there were no golfers). I enjoyed it eventhough I took my time. Then had a busy day visiting family.
I wasn't looking forward to Monday because we had two big Tenders due in on the Tuesday and I knew I would never finish them without working right through the night. So now its 4pm on Tuesday and I am just about to go home. Both tenders are in and now I have no more work until after the Christmas break (touch wood).
I sure hope I get a good spell of running over Christmas.

A bugger of a Week

So I had to spend all week grinding away at boring projects at work and feeling a bit crook from these burns on my wrists and lips. Having burnt lips means you can't laugh (It splits your lip)...mmm some people would say I don't do that anyway, so no loss. The bottom line is that all week I have done no running, biking or exercise but I also haven't eaten much. Starting to improve though. Hopefully I will get out on the weekend.

Ups and Downs

You should never count your chickens especially before Christmas. I started well going out for a 10k run on Tue night and completing situps when I got home. But then each day I had a run of exhausting days at work. I stuck to the diet and by the end of the week I had lost 2kg but had done no running. Then on Saturday I had an accident at work which gave me aklaline burns to my wrists and lips. Now burnt lips aren't fun so I indulged in ice cream and beer.
On Sunday I was in a fair bit of pain so I decided to suspend the diet till I recovered.
So here we are on tuesday and I would say my weight is the same again and I am i worse physical shape than last tuesday.
Oh well, tomorrow is another day!

The Marathon Begins

The start of December is the start of the Boston Marathon. Thats what I am telling myself. From now on every day I will focus on my preparation. I have a target of 68kg by Christmas. I am 72kg now. I have been running strongly and now I am looking forward to building on that strength.

Ups and Downs

Mon 4th Dec
Had several good runs last week and on Saturday I had a busy but enjoyable day. I went riding in the morning then Scuba diving off Cape Banks and then ran to Maroubra and back. Later on when out at dinner I started to feel a pain in my right knee (the good one!). And yet I hadn't recalled injuring it. About 2am the pain woke me up. I had to pack it in ice and take a panadeine forte. It was still painful next day and I slept in till 10.30! Felt exhausted. Today I feel a bit tired but all pain gone. What a strange problem. To be on the safe side I am going to rest today.

The Cathedral Run

Here is a map of the "Cathedral Run". The name Cathedral comes from another jogger. About 3 years ago Alison and I ran to the top of a hill which has 360deg views. A grisly looking older runner came along and said "so you have found the Cathedral, well don't tell anyone else", and then he ran on, and on and on and on!
Its a great run with a real mixture of terrain and a few good hill. Total distance must be about 15km. Best to go early or late to avoid golfers.

Too tired to run

After running strongly the previous week I had nothing left this week after work. Finally on Saturday I went down to Centennial Park on the Bike. After several laps I changed to my running shoes and did one lap only. I joined in with a running group for about half a lap but that was enough. My legs were dead. Rode home avoiding Broome St.
Sunday 26-11 Ran down to Cape Banks and up to the Cathedral slowly. Then down the Congwong Bay and to Lapa. Very tired. But after walking around the Lapa loop I felt better and ran home strongly.

When I got to the bushland past Henry Head I saw some dreadlocked student types walking through the bush off the track. Were they lost? I saw them again at Lapa when they staggered up the stairs. Two of the young men were covered in blood on their feet and shins. They said they had fallen down a cliff and onto broken glass. They seemed to have followed me along the hardest path back to Lapa. If they had stayed where I saw them the were only 20m from a sealed road. They were still smiling though, it must have been quite a party.

Monday 27-11
Did nothing. At work at 5.30am. Too tired after work.

Tuesday 28/11
Ran down to Cathedral and Lapa via Congwong. Stopped only a few minutes at the Cathedral to take in the view and then ran solidly down to Congwong, around Lapa and back home.

Pleasant Weekend

Saturday morning 18th November, met up at Monica's place to run then ride at 5.30am. I had left my bike at the office so I went to get it and met the ladies when the had completed their run. We then rode down to Lapa and returned via Matraville. I then ran laps of Howe and Napier streets until Monica returned home. Afterwards completed 100 situps.
Sunday 19th. Had best of intentions of riding to Centennial Park and running and riding. That went south when I discovered a flat rear tyre. So I went to Mass with the family and saw Kate receive her first communion certificate. That was very nice and so was the morning tea afterwards. There is nothing like those home cooked cakes, I over indulged. Then I went to Maroubra cycles and got a new rear tyre and tube. But it was very difficult to fit. Finally about 2pm I set off for Centennial Park through heavy traffic. Did 4 circuits of the Park as fast as I could and then rode home via Maroubra and Broome St. Didn't run because my legs felt dead afterwards.
Monday 20th - Got up at 5am and went to Port Kembla for work. Got home about 5pm and lay on the couch. Very tired. That bike riding takes it out of you.

It all Happens in Boston

From http://heartbreakhill.blogspot.com/
"Earlier today I was reading The Globe and came across a story in The Boston Globe Magazine. It was a letter in their "Tales from the City" column. A woman who ran in the 100th Boston Marathon shared her story of a journey that was actually just beginning. Here it is...

Ten years ago, exhausted and disoriented after finishing the 100th Boston Marathon I turned to one of the other 40,000 runners and asked whether he could direct me to a local hotel. Instead, the man kindly offered to walk me there. Our small talk covered three topics: our first names, the towns in which we lived, and our professions. The next day while describing the race to a co-worker, I told her about the friendly runner and our all too-short conversation. My colleague gave me a puzzled look and said," I think he's a friend of mine." Given the limited description and massive coincidence, I agreed to let her contact her friend. One phone call proved she was right--and even better--that her friend had been searching through the finish results in an attempt to find my last name so he could call me. She gave him my phone number, and this year we will watch the 110th marathon together, celebrating seven years of marriage and 4-year old twin boys. Who knew one could simply run into a husband?"

Gale of a Time

I ran somewhere on Wednesday but don't remember where. On Thursday evening I ran back down to the Cathedral and along the woodchip track to Lapa into the teeth of the freezing southerly gale. I was definitely the only person out there, no one else would be this stupid. But it was bracing and I definitely confirmed that I was still alive. I ran well stopping only at the Cathedral for a few minutes to take in the gale, the stars and the big city. Then ran strongly via Lapa back home followed by 100 situps. Invigorating. Round trip took 1 hour.

Today Friday 17/11 the weather was much more mild and after 100 situps I ran down to the NSW Golf clubhouse taking a new route via the new dam. I reached the clubhouse just on twilight and felt dog tired, so I walked. A very pleasant walk with light winds and the heavy scent of flowers in the still air. Walked all the way home. You got to smell the roses sometimes I guess.

Running with the Bogeyman

Tuesday 14th
After the bike ride I was quite tired and had a busy week at work. I went out for several runs but nothing too dramatic. Today I woke up late and after busy day at work came home dog tired. I put on the jogging gear and after a lot of procrastination I headed out at 8pm just as the sun had set.
For some reason I started to feel good as soon as I started. So I headed along the coast to Little Bay, then up to the coast graveyard. By now it was total darkness, but I kept going guided by the glow of the sand and my local knowledge. It was foolish running over the rough ground in the dark but I felt so good,

Soon I was on top of the Cathedral hill and spent about two minutes taking in the view. Then I ran down to Henry head, and along the woodchip track to Lapa. Along the track it was pitch black, and I could only detect the path by feel. It was spooky. The was no sounds except my breathing and footsteps. Despite running hard over rough ground in the dark I didn't stumble once. At Lapa I came out on to the road and turned for home. I felt good. From Anzac Parade I started sprinting and ran hard right up to the door. I got in at 9.15pm

Conclusion, running in the dark by youself is dumb but fun.

Sydney to Gong Ride

Thursday 2/11/06
Did nothing

Friday 3/11/06
Flew to Grafton for business and pleasure. Met up with my Mum and Vois and Brien. I took the Tullymorgan challenge again and ran down to Lawrence and the Bluff Point Ferry. The return trip was 14k and I felt surprisingly good since I had gorged myself on Brien's stewed Grammar and cream. Ran the first half at 4.8k/min and came home at 4.2km/min. Very pleasant run with light rain and no wind.

Saturday 4/11/06
No exercise. travelled back to Sydney by car with my mum.



Sunday 5/11/06
First time for the Sydney to Gong ride. It was a frightful morning with gale force southerly winds (headwind) and rain. I expected that the ladies would cancel but at 6am I got the sms "We are going for it". So I drove down to St Peters and happened to bump into John A. He started about 7 and I eventually left about 7.30 after entering. Pip, Alison, Monica and Anne were leaving from Heathcote at 8am.
There were a lot of bikes and riders of all different abilities and types crammed into one lane. The wind wasn't too bad in the suburbs but it was brutal in the open. This created a few collisions. I rode off the course in places and went up parallel roads just to get away from the crowds. Finally the stream thinned out after Sutherland but then at Heathcote we joined the 56k group and it was worse than ever. I made a stop at Waterfall to put some more air in the back tyre. Then I had a 15 minute wait until we were allowed to ride into National park. Thru National Park was pleasant and because we had both lanes there was no congestion. We were again stopped at the top of Stanwell Park and then it was back to one lane with a lot of tired riders making unpredictable moves. After Thirroul the course followed the coastal bike track which was very exposed to the wind, but did have spectacular views. About this time I caught Monica and Alison, and I developed a bad back pain. I slowed quite a bit in the last 7 kms and finally came in at about 11.15.
After everyone arrived we moved up to a cafe and had a leisurely lunch. During lunch John announced that he was catching a flight to London at 5pm. It was 1.30 and we were in Wollongong. He certainly is cool, he hadn't even packed.
We all caught the train north. The trains were well organised and it was a trouble free trip. The ladies got off at Heathcote and John and I arrived at St Peters at 4.05pm. He had 55 mins to get to Maroubra, pack, get to Mascot and board the flight.
In summary the ride is a good day out so long as you are happy to go with the flow.

Good Start

Monday 31/10/06
Ran down to Pioneer at 5.30am but missed the ladies. Caught them near Sonny's takeaway and then ran with them for 5k. Put in extra effort up the hills. Came home and did 100 situps.In the evening ran to Lapa with David P. He ran well and we made steady progress at about 4.5k/min
Tuesday 1/11/06
Did 100 situps but legs were tired so I didn't run
Wednesday 2/11/06
Ran to Lurline via Maroubra Beach. Ran well especially coming up Broome St. Had meant to run with the ladies but as usual forgot they go at 5.15am on Wednesday

Sunday Light

Had planned diving but sea was too big, so did 100 situps and was about to go out running. Thought I will just scan the paper. Next thing it was 9 o'clock...aargh daylight savings. Then watched the IAAF 20km championships on SBS in which the first two women set a world record and the man just missed out. Lornah Kiplagat ran at just over 3min /km to win the women's in 1:03:26 and Zersenay Tadesse from Eritrea won the men's in 56:01 which is the second fastest ever. Hard to believe people can run that fast. Later in the day after Lilly's party Seaman Leamon and I ran 7km around Malabar at the leisurely pace of 4.5km/h. We would have completed the 20km in 1:30. Must be room for improvement.

Second Bike Ride

Met at 6 to join Alison, Monica and Anne to ride to Centennial Park. I rode with Alison who powers on her "Cypree" cruiser. After a lap of the park we found Anne and Monica at the Coffee Shop ready to head for home. Monica had "toilet issues" and Anne said she was done in. While being entertained by Monica's "toilet issues" discussion I didn't see a gutter coming and crashed. Managed to land on the grass footpath. Completely uninjured. After Coffee at Crazy Chix I rode down to Lapa and ran down to Cape Banks with Mat BP (about 8k at 6min/k). Very pleasant day with a fresh southerly and all the banskia in bloom. After that I took Serena to Centennial Park and we did three laps before she was pooped.

Dead Legs

Thursday 27/10/06
100 situps then had to rush into town for a OHS Green Card course. I have done these about three times and many other OHS courses. What a waste of time. 5 hours sitting in a little room with some guy out the front droning on about "When he did this..." and other war stories. These courses should be abolished and the instructors given useful employment as bartenders. But worse was to come, I had to attend another OHS course at Mittagong at 6.30pm. This one went for three hours!!!! The boredom factor was 9.9. A total waste of a day.

Friday 28/10/06
A Beautiful morning so I headed down to the "Cathedral" above Cape Banks at 6am. It was a 1 hour round trip, which I ran OK but my legs had nothing. Sitting around in the classrooms yesterday wore me out! Forced myself to run at around 4.5km/min. I enjoyed it but I wasn't quite fast enough to beat the flies which swarmed all over me.

Question Answered

Tueday 24/10/06
I dragged myself out of bed at 5.30am and started walking down the Tullymorgan road (See Picture). I was a bit hung over from the alcohol and the emotional drain of the funeral so I had to force myself to run for about six or seven k’s, stopping often to take in the magnificent country side, and to listen to myself answering the question from yesterday.
The answer to what I want to achieve is simple. To give my kids (including any nieces nephews, and friends) what I had, a loving Dad who sets a good example. It is a simple sounding wish but not easy to achieve.
At the family get-togethers yesterday I was surrounded by family extending over four generations. One thing was clear, the example from the parents, uncle and aunts and adult friends is the key element that makes children happy, secure and confident to live their lives. The example they learn will guide them whatever the future holds.

So what has this got to do with jogging, two things
1) Jogging is a form of meditation that gives me the solitude to understand my thoughts and feelings
2) Running marathons is one way I set an example to my children. An example to live a physically active life, enjoying what nature and family have to offer.

Wednesday 25/10/06
Back in Malabar, I joined the group at 5.15am to run from Malabar Beach to Lurline Bay. Felt fine all the way especially going up Broome St. No knee pain. Looking forward now to increasing training intensity slowly.

Time is Passing

Sunday 22/10/06
This was the day of the Maroubra Fun Run but I had to give it a miss to travel to Grafton for the funeral of my dear old Uncle Bob.
Monday 23/10/06
Stayed at Lawrence with my wonderful Aunty Vois and Uncle Brien on their property 6k out of town. I ran down to their old farmhouse on the Clarence River where I used to stay when I was a kid. It was about a 14k round trip through the Lawrence village and some beautiful countryside. Numerous wallabies stood along the fence lines as I made my way at about 4.5km/min along the country lanes. It was a beautiful morning, all the trees and shrubs were in flower, the sun was not too hot and mist was rising off the Clarence.
As I passed down the road I saw one very appropriate sign. I am not a religious person but it does make you think. God may or may not exist but you can be sure, from the moment you are born, the End is coming
I was here to attend the funeral of my Uncle Bob who had lived a tough life. He died at 75 and his brother Geoffrey, my father, died at 74, both of bowel cancer. As I plodded along, the sights and smells brought back vivid memories of my childhood, and the things these men meant to me. I am now 44. So I guess should only budget on another 30 years. What can I achieve in these final 30 years, whats the most important?
This was a question that repeated itself over and over as I attended the simple but moving ceremony at the Uniting Church in Grafton, then the burial service, and two family get- togethers to celebrate Bob’s life.

First Bike Ride

Saturday 21/10/06
Met up with Alison, Monica and Anne for our inaugural bike ride. We rode down to Lapa and back in a ferocious southerly and then retired to a civilised coffee at Crazy Chicks. Everyone enjoyed the bikes so it will probably become a regular thing. Afterwards I did 10 hill repeats of Howe St and 100 crunchs.

Malabar Headland

Jogged with the MMAD gang over Malabar Headland for about 5k. then rushed back to work for another hectic day

Tuesday did something

Serena and I went to Heffron about 5.30. I made a bet she couldn't beat me on her bike (Iwas running), which she declared wolud be no contest, she would thrash me. I hoped to do 10k and we set off at 4.17 for the first km, 4.27 for the second. Serena was well out in front but then there was a dummy spit. So I had to beg and bribe her to keep going. We did another 4 km at 4.22,4.30,4.26 and final km 3.53.
Serena and I came to an agreement that I will get her a speedo for her bike and she will be my official pacer. Its fun doing things with the kids but it can be high maintenance. Oh, I also said she could judge the design of our official trip Jacket!! Yes bring on the Griswalds, we are going whole hog. More on that later.

Do little Monday

Got up at 4am and was at Office at 5am to load truck with David. Then took care of paper work till 7am and went to Port Kembla. Spent several hours diving on an asset at sea and then went to site meeting at construction job. Got back home at 5pm and got dressed for jogging. Did 100 sit ups and watched the NZ v Australia netball match last quarter. That was it, the Hypnotiser was on and my good intentions went out the window.

Entry Accepted!

This is to notify you that your entry into the 111th Boston Marathon on Monday, April 16, 2007 has been accepted, provided that the information you submitted is accurate.

You can verify your acceptance into the field by searching the 111th Boston Marathon "Entrants" database on the B.A.A. web site, www.baa.org/2007/cf/Public/EntryLists.cfm. Additionally, an "Acceptance card" will be mailed to you via US Postal Service mail.

In early April 2007, an official Number Pick-up Card and extensive information regarding the B.A.A. Boston Marathon and related race week activities will be mailed to you via US Postal Service first class mail. If you do not receive your Number Pick-up Card (required to claim number) and brochure by April 7, please contact our Registration Office at 508-435-6905 for further instructions. All registration related inquiries may be directed to the same telephone number. All other inquires should be sent to registration@baa.org.

Note that bib numbers will not be distributed on Race Day. Your travel arrangements should take into account picking up your number at the Hynes Convention Center in Boston on Friday, April 13 from noon to 6:00 p.m., or Saturday, April 14 or Sunday, April 15 from 9:00 a.m. to 6:00 p.m.

We look forward to seeing you in April!

Sincerely,

Boston Athletic Association

Cruisy Sunday

10 hill repeats of Howe St hill (next to Golf course) followed by 100 situps. Then I spent half the day fixing up the bikes and repairing punctures (all three bikes got cat's eye thorn punctures coming back from Lapa on Saturday night).
Best of intentions of a good bike ride with kids (Serena, Matt and Elli B.) in the afternoon at Heffron but it rained so we stopped after one lap and went to Noodle House

What is MMAD?

MMAD as in MMAD Al stand for "Malabar Mums and Dads" which is a group of Mums and Dads who go running for un around the eastern Suburbs of Sydney. We meet on Mondays and Fridays at 5.30am, Wednesdays at 5.15am and Saturdays at 7am. Its laid back and at your own pace. Anyone can come along and there are no fees or rules.

Why I am writing this

It is six months to the Boston Marathon and a lot of my friends ask "how am I going?" and I bore them with a detailed answer about time per kilometre, muscle strains and running shoes when all they really wanted was for me to say "Fine thanks", so now I can just say "Read my Blog"

Seriously I am writing this blog as a training record for myself and my friends. My goal is to run well at Boston on April 16th. I will record all my training runs and cross training and hopefully it will help me stay motivated.

Running without pain

I ran to Lapa and back last night and Maroubra and back via Broom street this morning and I suffered no knee pain. So it looks like the two month rest has worked and I will be able to declare today the beginning of preparation for the Boston Marathon in six months (April 16th).
This week I purchased some Adidas Adistar runners because they promised to have a very gentle heel strike. They certainly are very gentle and hopefully this will give my knee maximum protection.

I was forced to take a two month break after my left knee became very painful. The exact cause I am not sure of, it followed an uneventful three hour run but the next day I could hardly walk on it, and it remained painful for the next six weeks. Andrew the physio diagnosed strained ligaments but I think it was more than that. Whatever the problem the only treatment was rest.

Fingers crossed I can now continue with training for Boston. This week Alison gave me a training plan sent out by the famous "Gilly" who trained Greg for his Canadian record run. I will publish it here later. I am not sure if I will follow that plan exactly but it has a lot of sage advice worth listening too, for example he suggest alternating your running shoes to prevent injury.