Saturday, April 28, 2012
Parkrun 28/4/12
Fine cool day. First quick run since marathon. 5k in 18.40. Legs felt surprising good. Just a niggle in my right ankle. Ran a second lap as a cool down.
Wednesday, April 25, 2012
Splendour Rock, Anzac Day 2012
An awesome, painful spiritual experience.
I left home at 8pm and arrived at Narrowneck at 10.30pm. Fell asleep on the airbed in the back of the car till 3.45am. It was bitterly cold and the wind was blowing gale force from the west buffeting the car as I dragged myself out of the sleeping bag.
My aim was to make it to the Dawn Service at the Bushwalker's War Memorial at Splendour Rock about 25km away. I made steady progress to Tarro's Ladder in the pitch dark and arrived at Medlow Gap about 5.45am. At this rate I should have made it about 6.45am just after dawn.
Once I turned onto the foot track I hit the mud, ankle deep mud and water all the way to Mobbs swamp. Very appropriate for Anzac Day, I was in the trenches! There was no way that I could run through it, especially in the dark. I ended up getting to Splendour Rock at 7.30am just as the Dawn Service ended.
It was a beautiful, cold, clear, windy morning with almost unlimited visibility. The entire national park could be seen from Mt Solitary to Kanangra. I spent half an hour at the small campfire chatting to the campers and took off my tights, beanie and gloves. I still felt pretty good and I was looking forward to the trip back. Set off at 8am.
Partly by accident, I found the alternate exit path that leads along the ridge line over the Wild Dog peaks. No mud! And dramatic views over the cliff edge down into Burragorang Valley and the full lake. I passed through a variety of beautiful eco systems from dramatic rocky outcrops, to hanging swamps, quiet rainforests, and one gum tree which had been freshly blown apart by a lightning strike. I was all alone, bathed in a silvery morning light, and ever present roar of the westerly gale. Magic.
I didn't know where the faint path that I was following led, but since I had cliffs on either side of me, there wasn't too much chance of getting lost. When the ridge ended I almost attempted to climb down the exposed cliffs, but fortunately I found a cairn marking a hole in the cliffs, and then made my way down the steep slope to Mobbs swamp.
I had a rough plan of getting back by midday, and so far so good. But the mud on the way back took it out of me, and when I got back to Medlow Gap at 10am I felt stuffed.
I decided to take the long way up Mt Debert and followed the Sydney Water road around to the east. It was very peaceful and scenic. I filled my water bottle several times from the crystal clear streams coming down the slope. On the road up to the transmission tower I passed some magnificent stands of Turpentine. One of them must have been 2.5 metres thick.
I passed three lady hikers at the transmission tower and then suddenly I started feeling faint and wobbly. I recognised the signs of low sugar and ate my last gel. I think I underestimated the energy required for 7 hours of hard hiking and running in freezing conditions. I was a bit wobbly going up Tarro's but slowly came good after a little rest on top.
Slow jogged and walked along Narrowneck and arrived back at the car exhausted but happy at 12.50pm. All up 8.5 hours of hiking.
Looking back I loved it, solitude, wilderness, adventure, wild weather and extreme exertion. Next time I need to leave at 3am to get to the Dawn Service on time.
I left home at 8pm and arrived at Narrowneck at 10.30pm. Fell asleep on the airbed in the back of the car till 3.45am. It was bitterly cold and the wind was blowing gale force from the west buffeting the car as I dragged myself out of the sleeping bag.
My aim was to make it to the Dawn Service at the Bushwalker's War Memorial at Splendour Rock about 25km away. I made steady progress to Tarro's Ladder in the pitch dark and arrived at Medlow Gap about 5.45am. At this rate I should have made it about 6.45am just after dawn.
 |
| The View from Splendour Rock |
It was a beautiful, cold, clear, windy morning with almost unlimited visibility. The entire national park could be seen from Mt Solitary to Kanangra. I spent half an hour at the small campfire chatting to the campers and took off my tights, beanie and gloves. I still felt pretty good and I was looking forward to the trip back. Set off at 8am.
 |
| Campfire at Splendour Rock |
I didn't know where the faint path that I was following led, but since I had cliffs on either side of me, there wasn't too much chance of getting lost. When the ridge ended I almost attempted to climb down the exposed cliffs, but fortunately I found a cairn marking a hole in the cliffs, and then made my way down the steep slope to Mobbs swamp.
 |
| The magic pass through the cliffs |
I decided to take the long way up Mt Debert and followed the Sydney Water road around to the east. It was very peaceful and scenic. I filled my water bottle several times from the crystal clear streams coming down the slope. On the road up to the transmission tower I passed some magnificent stands of Turpentine. One of them must have been 2.5 metres thick.
I passed three lady hikers at the transmission tower and then suddenly I started feeling faint and wobbly. I recognised the signs of low sugar and ate my last gel. I think I underestimated the energy required for 7 hours of hard hiking and running in freezing conditions. I was a bit wobbly going up Tarro's but slowly came good after a little rest on top.
Slow jogged and walked along Narrowneck and arrived back at the car exhausted but happy at 12.50pm. All up 8.5 hours of hiking.
Looking back I loved it, solitude, wilderness, adventure, wild weather and extreme exertion. Next time I need to leave at 3am to get to the Dawn Service on time.
Sunday, April 22, 2012
Easy week
I had very little DOMS after the event. No trouble going down stairs.
Straight back into work on Monday morning at 4.30 for work in Newcastle inspecting a ship and didn't finish till 11pm. This included a 2km hike along the freeway embankment to search for a lost video unit.
Then more of the same Tue and wed.
Got out on Thu for a slow run to Lapa and back. Legs stiff but OK.
On Sat took Serena/Kate/Geoff/Kath/Lilly/Riki/Mon and Greg to Parkrun and had super slow walk/run around Sydney park. Later in the day I had a moderate run to Jellicoe and back 10k.
Late night at Ed's eating Stefica's fabulous choc and hazelnut slice. Meant to have a long run this morning but my left calf was way to sore and stiff to run on, so walked 8k round Malabar in the fog. Then helped Serena with her project the rest of the day.
Straight back into work on Monday morning at 4.30 for work in Newcastle inspecting a ship and didn't finish till 11pm. This included a 2km hike along the freeway embankment to search for a lost video unit.
Then more of the same Tue and wed.
Got out on Thu for a slow run to Lapa and back. Legs stiff but OK.
On Sat took Serena/Kate/Geoff/Kath/Lilly/Riki/Mon and Greg to Parkrun and had super slow walk/run around Sydney park. Later in the day I had a moderate run to Jellicoe and back 10k.
Late night at Ed's eating Stefica's fabulous choc and hazelnut slice. Meant to have a long run this morning but my left calf was way to sore and stiff to run on, so walked 8k round Malabar in the fog. Then helped Serena with her project the rest of the day.
Wednesday, April 18, 2012
Tuesday, April 17, 2012
Canberra Marathon 2012 Splits
| KM | Time | Elapsed Time | KM | Time | Elapsed Time | |
| 1 | 4.09 | 22 | 3.49 | 1.31.54 | ||
| 2 | 4.11 | 8.2 | 23 | 4.09 | 1.36.03 | |
| 3 | 4.08 | 12.29 | 24 | 4.12 | 1.40.16 | |
| 4 | 4.14 | 16.43 | 25 | 4.01 | 1.44.17 | |
| 5 | 4.11 | 20.55 | 26 | 4.09 | 1.48.27 | |
| 6 | 4.10 | 25.05 | 27 | 4.11 | 1.52.38 | |
| 7 | 4.09 | 29.15 | 28 | 4.12 | 1.56.50 | |
| 8 | 4.02 | 33.17 | 29 | 4.13 | 2.01.03 | |
| 9 | 4.08 | 37.26 | 30 | 4.04 | 2.05.08 | |
| 10 | 4.04 | 41.3 | 31 | 4.11 | 2.09.20 | |
| 11 | 4.10 | 45.41 | 32 | 4.22 | 2.13.42 | |
| 12 | 4.23 | 50.04 | 33 | 4.10 | 2.17.53 | |
| 13 | 4.00 | 54.04 | 34 | 4.06 | 2.21.59 | |
| 14 | 4.08 | 58.13 | 35 | 4.23 | 2.26.22 | |
| 15 | 4.09 | 1.02.23 | 36 | 4.09 | 2.26.59 | |
| 16 | 4.14 | 1.06.14 | 37 | 4.08 | 2.34.40 | |
| 17 | 4.14 | 1.10.51 | 38 | 4.21 | 2.39.02 | |
| 18 | 4.12 | 1.15.04 | 39 | 4.10 | 2.43.13 | |
| 19 | 4.08 | 1.19.12 | 40 | 4.09 | 2.47.23 | |
| 20 | 4.13 | 1.23.26 | 41 | 4.14 | 2.51.37 | |
| 21.1 | 4.38 | 1.28.05 | 42 | 4.59 | 2.56.36 |
Sunday, April 15, 2012
Knocked the bastard Off. Canberra Marathon 2012 2h56m36s
Up at 5.30 and had corn flakes and a banana. Then massaged my calf with voltaren Very nervous.
Last night I got my gear ready. I pinned three gels inside the pants and put 20 glucose tablets in one pocket and 20 party mix lollies in the other.
Had a brief chat to EJ and PT on the start line. PT summed it up when he said the only excuse I would have for not breaking 3 hours was LOA. "Lack of ability".
So off we went. Perfect weather, no wind and clear skies. Temp about 8 deg.
First km in 4.09. Lots of other runners because the half marathon started at the same time. I planned to run 4.12m/k or 21min/5k.
As usual I felt the strain in the first 5k as I warmed up. Once we got around Parliament House I started feeling better and found a good rhythm.
I reached 10k in 41.30. All the nerves had gone and I started feeling a bit confident. My legs felt strong. The k's were coming easily and my breathing was calm. I made a point of always having a lolly in my mouth and forced down the first gel at 10k.
I got mouthful of water at most of the drink stops but I never felt thirsty.
Got to 15k in 62.23 just before the half marathoners turned off. Suddenly I was by myself. Down to the bottom of the hill to the turn around point where I saw the three hour pace group about 2 mins behind. So far so good. Back up to the top of the hill to the half marathon point in 88.05. Right on target which was a confidence booster.
I had been following a fit looking guy in a blue shirt from 10k to 21k. The gap had remained constant but suddenly he started getting closer, and then I was alongside him, we exchanged a few pleasantries and then he fell behind. Cool.
When I crossed the Commonwealth Ave bridge we merged with the back of the pack half-marathon runners. I was calling out to them, "coming through on the right" but what can you do when an exhausted back runner staggers across in front of you with their Ipod on full blast. You run into them. I bumped into about three people. Their ipods were so loud that I could hear them from a metre away. One guy came to a dead stop in front of me and I slammed into him. He was OK and fortunately he didn't slow me down much.
At the turn around at Telopea, we parted from the Half-marathoners again and the road was empty. In 2009 I remember this is where I fell off the pace. Psychologically it's tough to run away from the finish, but today it was different, I was still holding myself back. The 4.12's were still coming easily.
I heard a faint "Go Al" as I passed the turn around. It was Michele, I raised my hand to acknowledge her but according to michele I had "my game face on", and didn't look back. Its true I was focussed in making every step count.
As I passed over the Kings Ave bridge for the second time I reeled in several runners. Some of them I recognised but had never beaten them before. Passing them was very motivating. Soon I was passing the 30k mark which came up at 2.05.08. That was 50s faster than the SMC 30k three weeks ago. More motivation. I had 55 minutes to run 12.2k. That's 4.5m/k. Surely I could do that...I was starting to believe that I might do it.
Soon I was at the far turnaround and climbing back up the hill. I was still pulling in runners but I hadn't been overtaken. Now there was less than 9k to go. "Just count them down" I said to myself, "Just concentrate on one k at a time".
I got to 35 k in 2h.26m. Seven and a bit k's to go in 34 mins. Now I was a believer I was definitely going to do it!
I crossed the Commonwealth Ave bridge for the last time and ignored the drink station on the bend.
As I came in front of Parliament House a lady runner who had been looking good suddenly stopped at the 39k mark, I called to her to pick it up and keep running. She ran with me for 50 metres but then she stopped. I powered on.
I got to 41k in 2.51.37. Now the moment I had imagined so many times was at hand. The long straight by the school seemed to go on forever. Then finally I was at the turn into the home straight. Woo Hoo. I ran the last 1.2k in 4.59.00.
I heard Honor's voice call out "Run Forest" from the crowd, so as I crossed the line I gave the Hunger Games salute to tease her back. Needless to say I had a huge smile on my face, and then it was over. I had finally run under 3 hours. Time on my watch was 2.56.36.
Honor, Michele and Serena were at the finish and I shed a few tears as I thanked them for the tremendous support they have given me over the last 7 years of marathon running.
Afterwards I had shower at the motel room and we went to the glass works and markets. My legs were little sore, but overall I felt great and just kept on grinning.
Last night I got my gear ready. I pinned three gels inside the pants and put 20 glucose tablets in one pocket and 20 party mix lollies in the other.
Had a brief chat to EJ and PT on the start line. PT summed it up when he said the only excuse I would have for not breaking 3 hours was LOA. "Lack of ability".
So off we went. Perfect weather, no wind and clear skies. Temp about 8 deg.
First km in 4.09. Lots of other runners because the half marathon started at the same time. I planned to run 4.12m/k or 21min/5k.
As usual I felt the strain in the first 5k as I warmed up. Once we got around Parliament House I started feeling better and found a good rhythm.
I reached 10k in 41.30. All the nerves had gone and I started feeling a bit confident. My legs felt strong. The k's were coming easily and my breathing was calm. I made a point of always having a lolly in my mouth and forced down the first gel at 10k.
I got mouthful of water at most of the drink stops but I never felt thirsty.
Got to 15k in 62.23 just before the half marathoners turned off. Suddenly I was by myself. Down to the bottom of the hill to the turn around point where I saw the three hour pace group about 2 mins behind. So far so good. Back up to the top of the hill to the half marathon point in 88.05. Right on target which was a confidence booster.
I had been following a fit looking guy in a blue shirt from 10k to 21k. The gap had remained constant but suddenly he started getting closer, and then I was alongside him, we exchanged a few pleasantries and then he fell behind. Cool.
When I crossed the Commonwealth Ave bridge we merged with the back of the pack half-marathon runners. I was calling out to them, "coming through on the right" but what can you do when an exhausted back runner staggers across in front of you with their Ipod on full blast. You run into them. I bumped into about three people. Their ipods were so loud that I could hear them from a metre away. One guy came to a dead stop in front of me and I slammed into him. He was OK and fortunately he didn't slow me down much.
At the turn around at Telopea, we parted from the Half-marathoners again and the road was empty. In 2009 I remember this is where I fell off the pace. Psychologically it's tough to run away from the finish, but today it was different, I was still holding myself back. The 4.12's were still coming easily.
I heard a faint "Go Al" as I passed the turn around. It was Michele, I raised my hand to acknowledge her but according to michele I had "my game face on", and didn't look back. Its true I was focussed in making every step count.
As I passed over the Kings Ave bridge for the second time I reeled in several runners. Some of them I recognised but had never beaten them before. Passing them was very motivating. Soon I was passing the 30k mark which came up at 2.05.08. That was 50s faster than the SMC 30k three weeks ago. More motivation. I had 55 minutes to run 12.2k. That's 4.5m/k. Surely I could do that...I was starting to believe that I might do it.
Soon I was at the far turnaround and climbing back up the hill. I was still pulling in runners but I hadn't been overtaken. Now there was less than 9k to go. "Just count them down" I said to myself, "Just concentrate on one k at a time".
I got to 35 k in 2h.26m. Seven and a bit k's to go in 34 mins. Now I was a believer I was definitely going to do it!
I crossed the Commonwealth Ave bridge for the last time and ignored the drink station on the bend.
As I came in front of Parliament House a lady runner who had been looking good suddenly stopped at the 39k mark, I called to her to pick it up and keep running. She ran with me for 50 metres but then she stopped. I powered on.
I got to 41k in 2.51.37. Now the moment I had imagined so many times was at hand. The long straight by the school seemed to go on forever. Then finally I was at the turn into the home straight. Woo Hoo. I ran the last 1.2k in 4.59.00.
I heard Honor's voice call out "Run Forest" from the crowd, so as I crossed the line I gave the Hunger Games salute to tease her back. Needless to say I had a huge smile on my face, and then it was over. I had finally run under 3 hours. Time on my watch was 2.56.36.
Honor, Michele and Serena were at the finish and I shed a few tears as I thanked them for the tremendous support they have given me over the last 7 years of marathon running.
Afterwards I had shower at the motel room and we went to the glass works and markets. My legs were little sore, but overall I felt great and just kept on grinning.
Ready. What more can I do?
One hour to race time and I am nervously checking everything...gels *3 Check, glucose pills Check, lollies check, bib check, taping feet and nipples check, rested check, right pre race meals check, laminated race pace card check, disposable jumper check, months of consistent training check, times of recent races on track for 3 hrs check, weather perfect check.
So excuses ...none.
Worries heaps.
Main worry is that my left calf has been strained in the last few days. There is a ball of tender swollen muscle there which I have been massaging with Voltaren. Its tender but not unbearable. I just hope it will be OK once its warmed up.
So my plan...just run 4.12ks for as long as I can. That's 21min per 5k. I must focus on keeping the pace constant and maintaining the flow of energy. Also have to make sure that I keep the energy supply up with a gel every 10k and sucking the glucose and lollies. The first half should be pretty easy. It will be 35 to 38k where the race will be done or undone. And as usual I will be racing that guy with the patch. He is a tough competitor but prone to giving up..
So excuses ...none.
Worries heaps.
Main worry is that my left calf has been strained in the last few days. There is a ball of tender swollen muscle there which I have been massaging with Voltaren. Its tender but not unbearable. I just hope it will be OK once its warmed up.
So my plan...just run 4.12ks for as long as I can. That's 21min per 5k. I must focus on keeping the pace constant and maintaining the flow of energy. Also have to make sure that I keep the energy supply up with a gel every 10k and sucking the glucose and lollies. The first half should be pretty easy. It will be 35 to 38k where the race will be done or undone. And as usual I will be racing that guy with the patch. He is a tough competitor but prone to giving up..
Monday, April 09, 2012
Striders 10k Lane Cove 7/4/12
Mon - 12km at 4.5min/k to Lapa and back
Tue - Strides and 5 * 800m Intervals at Pioneer
Wed - 18km MLR Malabar - Office - Port Botany - Lapa -Malabar
Thu - 5k to office
Fri - no run - ROV on the Encounter with Neil, Dave, Graham, Geoffery in Sea Hunt
Sat - Striders 10k Lane Cove - I thought I was going slowly as other runners like TA, and SA pulled away from me. Kept saying to myself "Just get up the hills without killing yourself" At the summit I felt OK, & on the run down started gaining on the group ahead. Was able to increase the speed in the last two km. Finished in 38.42. Then went to big working bee at DD's house. Didn't finish till 8pm. Tired.
Sun - Homebush Hustle - Arrived late partly due to RBT. Ran at MP to about the 22k mark when I caught Mike and we did the last 8k at 5.5k. Had an Easter Egg and a nap at home before going to see the Harry Potter exhibition with Serena
Tue - Strides and 5 * 800m Intervals at Pioneer
Wed - 18km MLR Malabar - Office - Port Botany - Lapa -Malabar
Thu - 5k to office
Fri - no run - ROV on the Encounter with Neil, Dave, Graham, Geoffery in Sea Hunt
Sat - Striders 10k Lane Cove - I thought I was going slowly as other runners like TA, and SA pulled away from me. Kept saying to myself "Just get up the hills without killing yourself" At the summit I felt OK, & on the run down started gaining on the group ahead. Was able to increase the speed in the last two km. Finished in 38.42. Then went to big working bee at DD's house. Didn't finish till 8pm. Tired.
Sun - Homebush Hustle - Arrived late partly due to RBT. Ran at MP to about the 22k mark when I caught Mike and we did the last 8k at 5.5k. Had an Easter Egg and a nap at home before going to see the Harry Potter exhibition with Serena
Sunday, April 01, 2012
Tourist Trot Star 1/4/12
Bonus hour due to daylight savings gave me time to have half a tin of creamed rice and an expresso. Seemed to make a difference as I had above normal endurance today. Took a gu at 12k. Never ran out of energy and left the group behind, not on purpose but got dragged along by TF who turned off later. All up 29k in 2.10.
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