Thu 30th.
Last SWEAT before I go. The thigh felt OK today so I think the day off was wise. (Forty four years old and finally found wisdom!) Ran five laps of the 1k interval with 2 mins jog recovery. Felt comfortable all the way, ran 3.48, 3.38, 3.36, 3.33, 3.33.
Wed 29th
Did not run today because I wanted to rest my sore left thigh. Instead just did the stregthening exercises and situps that the physio had recommended. They seem to do it good.
Thursday, March 29, 2007
Tuesday, March 27, 2007
Energy cells critically low Captain!
Mon 26 Mar
Didn't get out till 6pm. Ran 5k to gym and did a 45min cycle class. I tried to put in only about 90% but evenso it was tough. Then ran back home 5k. No situps today, too tired, and kids both needed help with homework. Honor's history class is easy, because I am now old enough to be a walking history book...Vietnam War... piece of cake.
Tue 27 Mar
SWEAT Wild Wally hill runs * 7. Was only feeling 80% this morning and I quickly withered during the intervals. Ran 2.28 for the first five, 2.32 for sixth and 2.26 for last. Previously I had run this interval at 2.19. Ran back the long way with Peter to finish off.
Didn't get out till 6pm. Ran 5k to gym and did a 45min cycle class. I tried to put in only about 90% but evenso it was tough. Then ran back home 5k. No situps today, too tired, and kids both needed help with homework. Honor's history class is easy, because I am now old enough to be a walking history book...Vietnam War... piece of cake.
Tue 27 Mar
SWEAT Wild Wally hill runs * 7. Was only feeling 80% this morning and I quickly withered during the intervals. Ran 2.28 for the first five, 2.32 for sixth and 2.26 for last. Previously I had run this interval at 2.19. Ran back the long way with Peter to finish off.
Sunday, March 25, 2007
I hate running!
Sunday 25 March
"I hate running!" That was the mantra that kept going through my head this morning as I ground out 7 laps of the Malabar circuit which is 35k. Started at 5.30am (thanks to daylight savings) and ran quite comfortably thanks to the cool southerly change which blew away the humidity. The first three laps were painful and I was a little behind the program's prescribed three hours.
In the first three laps a voice kept going off in my head, "Running sucks", "You're a hopeless loser", "You run like a gumby", "On TV characters called Alan are always killed off first", but gradually they dissapeared and I started thinking positive thoughts like "Don't see any other runners going this far", "You have gone 20k and are looking good", "Alan Ladd was a Movie Star -remember Shane".
When I got past 30k I remembered my first marathon in 2004 when I finished in 3hr 36. back then at the 30k mark I was suffering, and yet over the last 5k today I felt better and better and picked up the speed. I was seriously considering doing another 7k, just to say I had run 42k before breakfast....stupid idea. I finished 35k in exactly 3 hours, feeling reasonably pleased. Finished off with 120 leg lifts and 200 situps.
Fortunately my sore left hip has improved and while I can still notice it, I think a little TLC will get it to the marathon. So I iced it as soon as I got back and did the prescribed exercises and stretches.
"I hate running!" That was the mantra that kept going through my head this morning as I ground out 7 laps of the Malabar circuit which is 35k. Started at 5.30am (thanks to daylight savings) and ran quite comfortably thanks to the cool southerly change which blew away the humidity. The first three laps were painful and I was a little behind the program's prescribed three hours.
In the first three laps a voice kept going off in my head, "Running sucks", "You're a hopeless loser", "You run like a gumby", "On TV characters called Alan are always killed off first", but gradually they dissapeared and I started thinking positive thoughts like "Don't see any other runners going this far", "You have gone 20k and are looking good", "Alan Ladd was a Movie Star -remember Shane".
When I got past 30k I remembered my first marathon in 2004 when I finished in 3hr 36. back then at the 30k mark I was suffering, and yet over the last 5k today I felt better and better and picked up the speed. I was seriously considering doing another 7k, just to say I had run 42k before breakfast....stupid idea. I finished 35k in exactly 3 hours, feeling reasonably pleased. Finished off with 120 leg lifts and 200 situps.
Fortunately my sore left hip has improved and while I can still notice it, I think a little TLC will get it to the marathon. So I iced it as soon as I got back and did the prescribed exercises and stretches.
Saturday, March 24, 2007
Bib Numbers
I see that the Bib numbers have been assigned for Boston and that 32 Aussies are entered. I am Bib number 5440 which I think means that I have qualified in 5440 out of the 25000 entrants and will start in Corral No 5. Apparently there is about a 1 minute delay per corral so I should get over the start line at about 10.04am. I am getting this from a great Excel download full of helpful Boston pacing advice (http://www.box.net/public/75o3rqgty9 ).
Now its getting serious
Friday 23 Mar
I felt some soreness in my left thigh and very stiff after Thursday's intervals so I have not run today but did leg strengthening exercises and sit ups. Kept ice on the strains and started a course of Voltaren. Also got Serena (10) to push my very stiff legs back over my head which she did with relish. It hurt so bad it had to be good.
Today is the one week mark before we go!
Saturday 24 Mar
Ran very slowly with Monica, Alison and Anne to Lurline bay and back taking about an hour. Fortunately the strain in my left thigh was barely noticeable.
I felt some soreness in my left thigh and very stiff after Thursday's intervals so I have not run today but did leg strengthening exercises and sit ups. Kept ice on the strains and started a course of Voltaren. Also got Serena (10) to push my very stiff legs back over my head which she did with relish. It hurt so bad it had to be good.
Today is the one week mark before we go!
Saturday 24 Mar
Ran very slowly with Monica, Alison and Anne to Lurline bay and back taking about an hour. Fortunately the strain in my left thigh was barely noticeable.
Friday, March 23, 2007
Humid humid humid
Wednesday 21 March
At work at 6am and had another long day. Finally got out for 1hr 20 run down to Lapa, then Matraville and Duffy's corner. Very tired at first but came home strongly. I did 100 situps before and after.
Thursday 22 March
12 rounds of Wild Walter which a 500m sprint up and down a hill with a 1.5 minute interval. They are hard. Ran them 124. 124.....down to last lap in 121 seconds. Afterwards I knew that I'd had a workout. Another runner called Danielle seems to be my pace and breathed down my neck the whole way, which kept me honest.
I felt a strain in my left thigh afterwards so I have tried to keep ice on it.
Sydney has been suffering from very high humidity the last two weeks so that even a slow jog creates bucketloads of sweat. It is a sharp contrast to Boston which is currently 69% humidity and between 1 and 13 degrees.
At work at 6am and had another long day. Finally got out for 1hr 20 run down to Lapa, then Matraville and Duffy's corner. Very tired at first but came home strongly. I did 100 situps before and after.
Thursday 22 March
12 rounds of Wild Walter which a 500m sprint up and down a hill with a 1.5 minute interval. They are hard. Ran them 124. 124.....down to last lap in 121 seconds. Afterwards I knew that I'd had a workout. Another runner called Danielle seems to be my pace and breathed down my neck the whole way, which kept me honest.
I felt a strain in my left thigh afterwards so I have tried to keep ice on it.
Sydney has been suffering from very high humidity the last two weeks so that even a slow jog creates bucketloads of sweat. It is a sharp contrast to Boston which is currently 69% humidity and between 1 and 13 degrees.
Tuesday, March 20, 2007
Finally back into It
Last week was always going to be bad for running as I was racing the clock to get work things ready for me to go.
I knuckled down and had to miss running on Wednesday and Thursday. Made it out on Friday evening for a good 10k, and also Saturday morning for a moderate 14k. On Sunday I had the best of intentions of running the SMC 30k event but as the seas were calm, I spent the day at sea filming the Desalination site. Forunately we got some good footage in the can and that's a big milestone.
I think Diving and running are mutually exclusive, as the one exhausts you for the other. Particularly diving with all its associated dehydration, hypothermia, lifting and rocking around in the boat is exhausting, and your legs have nothing when trying to run afterwards.
On Monday afternoon I ran 5k to the Gym and had a stiff spin class for 45mins and then ran 5k home, making sure I put in some effort.
On Tuesday morning I was at work at 5.30am and met Dave to swap cars. Made it to SWEAT at 6.20 in time for last warm ups and then did three laps of Lake in 16.07 then a single lap at 5.10. Thats a speed of 3.69min/k which I ran comfortably.
Spoke to Katie at SWEAT about running the time of 5hr 15min in the Six Foot Track. That was a remarkable performance which inspired me after talking to her.
Staying out of town tonight, and just have to make sure I get time for running.
I knuckled down and had to miss running on Wednesday and Thursday. Made it out on Friday evening for a good 10k, and also Saturday morning for a moderate 14k. On Sunday I had the best of intentions of running the SMC 30k event but as the seas were calm, I spent the day at sea filming the Desalination site. Forunately we got some good footage in the can and that's a big milestone.
I think Diving and running are mutually exclusive, as the one exhausts you for the other. Particularly diving with all its associated dehydration, hypothermia, lifting and rocking around in the boat is exhausting, and your legs have nothing when trying to run afterwards.
On Monday afternoon I ran 5k to the Gym and had a stiff spin class for 45mins and then ran 5k home, making sure I put in some effort.
On Tuesday morning I was at work at 5.30am and met Dave to swap cars. Made it to SWEAT at 6.20 in time for last warm ups and then did three laps of Lake in 16.07 then a single lap at 5.10. Thats a speed of 3.69min/k which I ran comfortably.
Spoke to Katie at SWEAT about running the time of 5hr 15min in the Six Foot Track. That was a remarkable performance which inspired me after talking to her.
Staying out of town tonight, and just have to make sure I get time for running.
Wednesday, March 14, 2007
The road to hell is paved with good intentions
Thu 8th and Fri 9th March
Hectic days at work meant I didn't get out to run and missed SWEAT.
Sat 10th March
Had intended to go the watch Six Foot Track event but as I didn't get home from work till 9pm and had to go back in afternoon I couldn't.
So I had a 3 hour sympathy run. I started at Six foot track time of 8am (putting myself in the elite first wave!) and ran every hill I could find. First ran down to Cape Banks, then Henry Head, Browns Rock, Congwong Beach, Lapa then up Anzac to Maroubra Beach, Up Torrington, to Coogee, Clovelly, through Waverly cemetery to Charing Cross, then back to Coogee, down Torrington, up Broome St and home. As I ran along i imagined where on the six foot track I would be. Knowing that I would only be on top of the Pluvi at 3 hours made me kind of glad that I wasn't running it.
Sun 11th March
Busy day, starting with taking Serena to compete in the Weetbix Tryathalon at Homebush. It was well organised and the kids got a real kick out of it. Well done Serena for having a go, she swam, ran and rode her bike beautifully. She made me very proud. In the afternoon went to a very pleasant reef planning meeting. When I got home I stagggered out for two 5.3k laps of Malabar circuit. The first one was torture in 28mins and the second I had warmed up a bit and ran it in 24mins (4.5min/k)
Mon 12th March
Out of town at work and despite best of intentions did not run as I was swamped with work even in my motel room. Have not done any situps for a few day because I have worn the skin off my coccyx.
Tue 13th March.
Early to work again and very tired when I got home I ran one quick circuit of Malabar with Honor pacing me at 15km/hr on her bike
Hectic days at work meant I didn't get out to run and missed SWEAT.
Sat 10th March
Had intended to go the watch Six Foot Track event but as I didn't get home from work till 9pm and had to go back in afternoon I couldn't.
So I had a 3 hour sympathy run. I started at Six foot track time of 8am (putting myself in the elite first wave!) and ran every hill I could find. First ran down to Cape Banks, then Henry Head, Browns Rock, Congwong Beach, Lapa then up Anzac to Maroubra Beach, Up Torrington, to Coogee, Clovelly, through Waverly cemetery to Charing Cross, then back to Coogee, down Torrington, up Broome St and home. As I ran along i imagined where on the six foot track I would be. Knowing that I would only be on top of the Pluvi at 3 hours made me kind of glad that I wasn't running it.
Sun 11th March
Busy day, starting with taking Serena to compete in the Weetbix Tryathalon at Homebush. It was well organised and the kids got a real kick out of it. Well done Serena for having a go, she swam, ran and rode her bike beautifully. She made me very proud. In the afternoon went to a very pleasant reef planning meeting. When I got home I stagggered out for two 5.3k laps of Malabar circuit. The first one was torture in 28mins and the second I had warmed up a bit and ran it in 24mins (4.5min/k)
Mon 12th March
Out of town at work and despite best of intentions did not run as I was swamped with work even in my motel room. Have not done any situps for a few day because I have worn the skin off my coccyx.
Tue 13th March.
Early to work again and very tired when I got home I ran one quick circuit of Malabar with Honor pacing me at 15km/hr on her bike
Wednesday, March 07, 2007
Yikes.. Less than 40 days
Got out at 5.30am and ran slowly to Maroubra then ran two laps of Maroubra Circuit. Took the first one slowly and then ran harder on the second averaging 4.3km/min. Took a short spell at the top of Broome street then ran home including a good sprint up Howe St. Total time 1.5 hours.
Less than 40 days to go. Yikes...thats a good word, I'm glad I got to use it.
Less than 40 days to go. Yikes...thats a good word, I'm glad I got to use it.
Tuesday, March 06, 2007
Dead men can still run
Monday 6/3/07
Another big one at work on Monday and finally got out for a 12km run around Malabar circuit at 6pm. It rained lightly with fresh southerly winds which was a relief from the muscle sapping humidity of the last few days.
Along the way I came across a fellow plodder called Gordon who had run the six foot track before. We teamed up and ran the last 6k's together. We perked each other up and the deadness that I had been feeling left me. Gordon is a determined bugger and even joined me for two hill sprints up Howe St. Did my situps when I got home. Went to bed at 9pm.
Tuesday 7/3/07
Lay in bed at 5.50am thinking of the many reasonable excuses I had for not attending the SWEAT session at 6.15, work, kids, muscle strains, need for sleep, the fact that I am 44 and am kidding myself that I can run any faster....all of which rang hollow. So having left it to the last minute I rushed out and drove off into the pitch dark and got there just in time for the warm up. Cindy caught me up as I ran over to the other runners, now she is definitely a morning person. Her enthusiasm is infectious and gave me an instant boost.
I was dreading the Big Bertha drill, 10 laps up and down, 430m a lap.
I have learned from better runners lately how to recover from big efforts, and keep running. You gotta believe, to believe that when you get to the top of a hill racked with pain that it will pass, don't slow down.
Anyway, ran the 10 laps and finished 20 secs faster than last time in 17.32. Remarkably Horrie who is my age and has been putting in big efforts also went 20 secs faster.
Another big one at work on Monday and finally got out for a 12km run around Malabar circuit at 6pm. It rained lightly with fresh southerly winds which was a relief from the muscle sapping humidity of the last few days.
Along the way I came across a fellow plodder called Gordon who had run the six foot track before. We teamed up and ran the last 6k's together. We perked each other up and the deadness that I had been feeling left me. Gordon is a determined bugger and even joined me for two hill sprints up Howe St. Did my situps when I got home. Went to bed at 9pm.
Tuesday 7/3/07
Lay in bed at 5.50am thinking of the many reasonable excuses I had for not attending the SWEAT session at 6.15, work, kids, muscle strains, need for sleep, the fact that I am 44 and am kidding myself that I can run any faster....all of which rang hollow. So having left it to the last minute I rushed out and drove off into the pitch dark and got there just in time for the warm up. Cindy caught me up as I ran over to the other runners, now she is definitely a morning person. Her enthusiasm is infectious and gave me an instant boost.
I was dreading the Big Bertha drill, 10 laps up and down, 430m a lap.
I have learned from better runners lately how to recover from big efforts, and keep running. You gotta believe, to believe that when you get to the top of a hill racked with pain that it will pass, don't slow down.
Anyway, ran the 10 laps and finished 20 secs faster than last time in 17.32. Remarkably Horrie who is my age and has been putting in big efforts also went 20 secs faster.
Sunday, March 04, 2007
Dead Legs
Sunday 4th March
Slept a good part of Saturday so felt a bit better today. Ran with Kath and Monica to Cape Banks, Left them near NSW Golf links and then ran round Lapa and up to Maroubra circuit. Stopped several times for a chat with people I met, all up took three hours. How far I don't know, just pleased I had the energy to go that long.
Met a nice bloke near St Michaels called Alan Harris. He is a former marathoner who had to retire in 1984 when he ruptured a vertebrae mid marathon and was taken off in the "meat wagon". He had some good advice on running. He runs at an easy pace now and has run this area for thirty years but this is the first time our paths have crossed.
Saturday 3rd March
Considered not going to 10k Striders run at Homebush as still felt very tired. But it was on the programme so off I went. Met Stef and Mike there who looked fresh. As soon as the gun went I felt my legs, "Dead legs" There was nothing. Got to the 5km in 19 mins with a constant stream of people overtaking me. Hung on for 40.02, a disappointing time but the best I could manage. Rate this as my worst run ever. Take comfort from fact that I at least made it in 40 minutes. Mike had a good run in 44mins and Stef in 48.
Friday 2 March
Got out at 6am for an easy run but within 100m I had cramped up in my groin! That's odd. Also legs like blocks of concrete. Shuffled round for 7km. Then went to work and had busy day running around. Very tired.
Thursday 1 March
No SWEAT today because I am still in Newcastle. Spent another day testing the outfall. An easier day today finished at 13.00 and back in Sydney at 16.00. Very tired. Stayed at office till 7pm fixing up loose ends. Felt unusually tired.
Slept a good part of Saturday so felt a bit better today. Ran with Kath and Monica to Cape Banks, Left them near NSW Golf links and then ran round Lapa and up to Maroubra circuit. Stopped several times for a chat with people I met, all up took three hours. How far I don't know, just pleased I had the energy to go that long.
Met a nice bloke near St Michaels called Alan Harris. He is a former marathoner who had to retire in 1984 when he ruptured a vertebrae mid marathon and was taken off in the "meat wagon". He had some good advice on running. He runs at an easy pace now and has run this area for thirty years but this is the first time our paths have crossed.
Saturday 3rd March
Considered not going to 10k Striders run at Homebush as still felt very tired. But it was on the programme so off I went. Met Stef and Mike there who looked fresh. As soon as the gun went I felt my legs, "Dead legs" There was nothing. Got to the 5km in 19 mins with a constant stream of people overtaking me. Hung on for 40.02, a disappointing time but the best I could manage. Rate this as my worst run ever. Take comfort from fact that I at least made it in 40 minutes. Mike had a good run in 44mins and Stef in 48.
Friday 2 March
Got out at 6am for an easy run but within 100m I had cramped up in my groin! That's odd. Also legs like blocks of concrete. Shuffled round for 7km. Then went to work and had busy day running around. Very tired.
Thursday 1 March
No SWEAT today because I am still in Newcastle. Spent another day testing the outfall. An easier day today finished at 13.00 and back in Sydney at 16.00. Very tired. Stayed at office till 7pm fixing up loose ends. Felt unusually tired.
Wednesday 28th Feb
4am start at work so no morning run. Spent the day at sea dye testing the Burwood Beach Ocean Outfall. Lots of diving, rock'n'rollin so at the end of the day collapsed into the Motel room. Would have run later but torrential thunderstorms and lightning stopped me.
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