Volunteered as 3.15 pacer. Great conditions. Some problems with kilometer markers in the first 3 kms led to me to going a bit fast early.
Slowed down a bit going through the domain and with Stuart the other pacer we ran to 32k right on target pace of 4.37. Then I dropped back a couple of minutes to encourage those who were dropping off.
As usual the pack thinned out rapidly during the next 10k and by 40k none of the 3.15 hopefuls were left with us.
I had no trouble with the pace. I could feel the right ankle but all the massaging over the last few days had worked.
After finishing I ran back to find Mike who was having a tough run. I found him at 39k and we ran back together. He finished in 3.50.
Had a funny experience on the way to the marathon, I gave Amy and her friend Lara a lift to Redfern station to get to the half marathon start. As we were walking to the station Lara revealed "OMG I don't' have Amy's bib" So then it was a drive back to Maroubra, then Little Bay, then to North Sydney. We made the start of the half marathon with 6 minutes to spare.
Rushed back home after the marathon to fly out to Uncle Mikes funeral at Coffs at 2.40. Busy day.
Sunday, September 16, 2012
Sunday, September 09, 2012
Parkrun Sat 8/9/12
Looked for every excuse not to go but made it. Ran comfortably in 18.55. Sixth place. Two young guys overtook me after 1k but they both faded and I picked them off.
Sunday 9/9/12. Really tired this morning. So ran from home to Bondi, Bondi JN! Centennial that straight home. About 28k all up. Met a lot of people. Probably walked another 4k. Beautiful day. Ankle a bit sore at the end.
Sunday 9/9/12. Really tired this morning. So ran from home to Bondi, Bondi JN! Centennial that straight home. About 28k all up. Met a lot of people. Probably walked another 4k. Beautiful day. Ankle a bit sore at the end.
Friday, September 07, 2012
Bogong to Hotham entry
I really like the rapid lace system. They ate quite stiff. Reinforced toe pocket is good. And the grip is excellent.
Thursday Intervals
Ran 10 by 500m intervals round lower Pioneer. Felt good. First one in 1.48 and last in 1.35.
No issues with ankle after giving it a good massage before hand.
No issues with ankle after giving it a good massage before hand.
Thursday, September 06, 2012
Marathon entries
Tomorrow is the Bogong to Hothan entry and on Tuesday at 7am the Boston Marathon opens. Looking forward to entering.
Checking the entry requirements I am now 34mins under the cutoff. And I can qualify in the 18-34 category.
Eat that Paul Ryan.
Also thinking of entering the West Wyoming
Checking the entry requirements I am now 34mins under the cutoff. And I can qualify in the 18-34 category.
Eat that Paul Ryan.
Also thinking of entering the West Wyoming
Fitting it in
No run Monday. Tuesday up at 5am to drive boat to office then run back and get ute before 6.30. Then another run home later in the day.
Wednesday run to work, then in evening run Lapa loop. A wonderful warm night. Ran OK but ankle started hurting after 8k so I walked for a couple of k's.
Wednesday run to work, then in evening run Lapa loop. A wonderful warm night. Ran OK but ankle started hurting after 8k so I walked for a couple of k's.
Monday, September 03, 2012
Avalon to Brookvale
After a lovely visit to Owen and Patti I ran along Pittwater road to Brookvale. Not sure of exact distance probably about 15k. Magnificent afternoon and despite some minor ankle pain felt great.
Sunday, September 02, 2012
Best Fathers Day Ever
Honor and Serena surprised me by coming in to get me up at 5.15am and go for a run. Then they had a picnic arranged with Michele on Malabar headland to watch the sunrise.
It was a great sunrise with a full moon setting in the west at the same time.
A really thoughtful gift. Great daughters.
It was a great sunrise with a full moon setting in the west at the same time.
A really thoughtful gift. Great daughters.
Saturday, September 01, 2012
Striders North Head
I was looking for any excuse not to go this morning. But I had none so I fronted up in cold but ideal conditions.
Funny delays at the start, including two fire engines.
Finally underway and I knew I would suffer. All the way I wanted to stop but fortunately nothing was actually hurting.
Ran reasonably consistently to come in at 39.17 which I am quite happy with.
Afterwards went to 45 spin class with Serena then kicked the ball around with Geoffrey Kate and Neil for an hour at Centennial. Great day all in all.
Ankle seems cured touch wood. Now I can start doing intervals again...yahoo!
Funny delays at the start, including two fire engines.
Finally underway and I knew I would suffer. All the way I wanted to stop but fortunately nothing was actually hurting.
Ran reasonably consistently to come in at 39.17 which I am quite happy with.
Afterwards went to 45 spin class with Serena then kicked the ball around with Geoffrey Kate and Neil for an hour at Centennial. Great day all in all.
Ankle seems cured touch wood. Now I can start doing intervals again...yahoo!
Friday, August 31, 2012
Kip Litton
I read the extraordinary article about Kip Litton in the New Yorker magazine (Aug issue) today.
Wow, a lot of similarities to me, same age, male, self employed , running bug...but cheating...really?
Poor guy I really feel for him. What could drive a man to cheat so systematically. And what for, to cheat in a marathon, what's the point?
I may not be fast, but I have certainly run every step of every marathon I have entered.
The poor man must be very deeply troubled.
Wow, a lot of similarities to me, same age, male, self employed , running bug...but cheating...really?
Poor guy I really feel for him. What could drive a man to cheat so systematically. And what for, to cheat in a marathon, what's the point?
I may not be fast, but I have certainly run every step of every marathon I have entered.
The poor man must be very deeply troubled.
Mixed bag
No run Mon Tue. Just no motivation, even put on my jogging clothes but just sat like a zombie on the couch. OK there were some extenuating circumstances... H was crying over bf troubles and S needed homework help...
Got home early on wed and went for an 18k run, or it should have been but my ankle was so sore I had to walk most of it. Then on Thu I kicked the footy with Neil and Geoff at Pioneer. It hurt at first then all the pain went away and I went on an 11k run afterwards. Minor pain only.
Then fri No pain at all and I went for a brisk run from office to Kingsford then Eastlakes and back. No pain. Go figure? Will try and get up for the striders run tomorrow.
Got home early on wed and went for an 18k run, or it should have been but my ankle was so sore I had to walk most of it. Then on Thu I kicked the footy with Neil and Geoff at Pioneer. It hurt at first then all the pain went away and I went on an 11k run afterwards. Minor pain only.
Then fri No pain at all and I went for a brisk run from office to Kingsford then Eastlakes and back. No pain. Go figure? Will try and get up for the striders run tomorrow.
Sunday, August 26, 2012
Malabar to Homebush 26/8/12
After a tiring day at work on Sat followed by watching the Swans at the SCG I was very tired on Sun morning.
It was a beautiful cool sunny day so I combined my social life with training.
After a delicious home made breakfast of poached eggs, spinach, smoked salmon and tomato I ran to Tempe to meet the Castros and watch Rohan win his footy grand final.
Then I ran along the Cooks River to Olympic Stadium to meet Neil, Bruce, Janet, Charlotte and Geoffrey to watch Souths crush Parramatta.
I can take or leave the footy, but the run there was magic. A wonderful sunny day but not hot. I am almost over the flu that I picked up last weekend and my right ankle while still troublesome has improved and is responding really well to massages.
Now I am on the train back to the city to meet Michele for dinner. A 30k + run always builds up an appetite
It was a beautiful cool sunny day so I combined my social life with training.
After a delicious home made breakfast of poached eggs, spinach, smoked salmon and tomato I ran to Tempe to meet the Castros and watch Rohan win his footy grand final.
Then I ran along the Cooks River to Olympic Stadium to meet Neil, Bruce, Janet, Charlotte and Geoffrey to watch Souths crush Parramatta.
I can take or leave the footy, but the run there was magic. A wonderful sunny day but not hot. I am almost over the flu that I picked up last weekend and my right ankle while still troublesome has improved and is responding really well to massages.
Now I am on the train back to the city to meet Michele for dinner. A 30k + run always builds up an appetite
Sunday, August 19, 2012
At Anthony's
I was very happy to get to bed but I could sleep immediately because my legs were so sore.
Next morning Anthony made me a great breakfast of scrambled eggs from his own chooks. The yokes were golden.
Later we all went to the C3 church on the Gold Coast which was an unusual experience for me, it featured faith healing, speaking tongues and a rock band.
Afterwards Anthony dropped me at Gold Coast Airport.
A great weekend.
Saturday, August 18, 2012
The pipeline pass
Teale's Lookout
Into the wild
Wilsons Creek Saddle
Met some other hikers who advised Mt Boogarem was impassable so changing route to go down wilsons creek and up koonyum range rd
On top of Mt Nardi
Got here just before 10am. Stiff hike from Nimbin left at 7.40. On to Mt Jerusalem
Friday, August 17, 2012
Nimbin
I flew into Lismore at 5pm and started running the 33k to Nimbin at 6pm. Magic calm night. Very dark with lots of stars. Wonderful smells of cooking as I left the township. Stopped briefly at a classic workers pub in Lismore to go to the loo. Every second word inside was F*** or C*** or both. Funny to hear it was so over the top.
There was a lot of traffic for the first hour and I had to be careful not to get run over. Then it quietened down and I was alone with my thoughts and constant repetition of my footsteps.
Arrived Nimbin just after nine. Beautiful night. It was a tough run especially the last 5k. Drum festival in main street. Very Nimbin.
There was a lot of traffic for the first hour and I had to be careful not to get run over. Then it quietened down and I was alone with my thoughts and constant repetition of my footsteps.
Arrived Nimbin just after nine. Beautiful night. It was a tough run especially the last 5k. Drum festival in main street. Very Nimbin.
Thursday, August 16, 2012
Lapa circuit Thu 16 Aug
First tim e on this loop for while. Ran freely. Minimal pain in the ankle. Coming up Howe St was tough with so few hills in my legs lately. Off the Nightcap tomorrow.
Sunday, August 12, 2012
C2S 2013
Lined up with Alex at 7.15. Cold windy conditions with occasional light rain. Felt pretty good. No trouble with ankle after the rest and lots of voltaren massages.
Come through 7k at 29mins and 10k in 41mins. Really came good after heartbreak and was holding 3.50s OK.
Looking good for sub 56 when a blind runner with a guide took me out like a bowling pin just before the turnaround on Campbell Parade.
It took a lot of skin off and took the wind out of my sails.. I lost about a minute. Came over the line in about 56.40 gun time.
Serena and Lily were a great cheer squad coming into the shute.
Alex ran a great 54min and Dave 64min.
Come through 7k at 29mins and 10k in 41mins. Really came good after heartbreak and was holding 3.50s OK.
Looking good for sub 56 when a blind runner with a guide took me out like a bowling pin just before the turnaround on Campbell Parade.
It took a lot of skin off and took the wind out of my sails.. I lost about a minute. Came over the line in about 56.40 gun time.
Serena and Lily were a great cheer squad coming into the shute.
Alex ran a great 54min and Dave 64min.
Slow jog Sat 11th July
Easy jog to Little Bay then up through the old hospital and back along anzac and austral. Ankle is sore. Then went to 45min spin class with serena.
Friday, August 10, 2012
Ankle very sore
No run mon/tue/wed. The ankle is very sore but also had to work an emergency night shift on Monday night when a ship didn't fit in the Dry Dock.
Saw tim austin on wed and he advised light running with lots of stretching, ice and voltaren. Went out for a gentle 11k to Lapa and back. Ankle was sore all the way. I had to walk the hills because that's when the pain is worst.
Saw tim austin on wed and he advised light running with lots of stretching, ice and voltaren. Went out for a gentle 11k to Lapa and back. Ankle was sore all the way. I had to walk the hills because that's when the pain is worst.
Sunday, August 05, 2012
Ankles issues still
After intervals at Heffron the peroneal tendon was very sore. Skipped fri and went for a 14k run to Cape Sol and back instead of the Striders 10k. Then went to 45 spin class with Serena. The home to mow the grass and get ready for BBQ with Castros and Leamons.
Sun morning watched Olympic 10k rather than go to star and then had slow run to cape sol and back. Ankle very sore afterwards.
Sun morning watched Olympic 10k rather than go to star and then had slow run to cape sol and back. Ankle very sore afterwards.
Wednesday, August 01, 2012
Intervals at Pioneer
My legs were sore from Sunday but not too bad. The ankle was a little sore so I dropped the strides and did 7 untimed 500m intervals. I had planned 10 but once the ankle started hurting I stopped. Bloody cold at the moment.
Monday, July 30, 2012
M7 Marathon and Ben Hall's Huts
I ran the second half of the M7 relay in 88.50, five minutes off my best. An OK result considering that I was working night shift this week and the ongoing ankle issue. Mike recorded a great time of 96.17 for the first half. A PB for him. In fact he took us by surprise as he appeared around the bend. The smart money was on him running 100+.
I saw Tim Austin through the week and he diagnosed a strain of the peroneal tendon in my right ankle. His advice was very good and the ankle started feeling better quickly after doing his recommended stretches.
After the run I drove up to Katoomba and bush bashed my way down the Devil's Hole gully. I lost the track half way down and went cross country eventually coming across the pipeline track. Then I headed down to check out the huts from the Ben Hall TV series in 1975. Remarkably one of them is still intact and "furnished" 37 years later. I remember the show, I was 13 when it screened on the ABC. It had a great theme tune from the Bushwackers band.
Only one hut is still standing but the remains of all the others (seven in total) are still there but collapsed. A very interesting "walk down memory lane"
Here is a link to a Women's Weekly article at the time of shooting.
I saw Tim Austin through the week and he diagnosed a strain of the peroneal tendon in my right ankle. His advice was very good and the ankle started feeling better quickly after doing his recommended stretches.
After the run I drove up to Katoomba and bush bashed my way down the Devil's Hole gully. I lost the track half way down and went cross country eventually coming across the pipeline track. Then I headed down to check out the huts from the Ben Hall TV series in 1975. Remarkably one of them is still intact and "furnished" 37 years later. I remember the show, I was 13 when it screened on the ABC. It had a great theme tune from the Bushwackers band.
Only one hut is still standing but the remains of all the others (seven in total) are still there but collapsed. A very interesting "walk down memory lane"
Afterwards I ran/hiked back up Nellies Glen and then along the Cliff walk to the car at Devil's Hole.
 |
| Ben Hall's Hut from the 1975 TV series |
 |
| A shot from the article. The hut is on the right. |
And here are two other photos of the hut taken during filming from Douglass Baglin Photography at the National Archives .
For a total nostalgia trip for my generation check out this youtube clip of stills set to the opening theme.
or the opening titles are here:
Monday, July 09, 2012
Great North Walk Star 9-7-12
Ran with Sean and Georgie just like last week but felt much better. Did not have any trouble running the entire 30k plus and my ankle troubled me much less.
On the Saturday I paced the 45min 10k group with Mike finishing just ahead of me.
On the Saturday I paced the 45min 10k group with Mike finishing just ahead of me.
Wednesday, July 04, 2012
Tue Intervals 3-7-12
Monday I spent at the ocean outfalls diving and was totally zonked that night so no run.
Tuesday I finally made it out at 7pm and ran down to Pioneer. All the lights were on but no footballers. I had it all to myself.
Full moon and no wind, but bloody cold.
I did two sets of strides then attempted to run the intervals but the ankle said no. I started off several times but a sharp pain in my right ankle kept stopping me.
It was such good conditions that I felt I should do something, So I persisted until I realised that I got no pain if I stayed on my toes.
Eventually I did 10*300m with 5 pushups after each.
Tuesday I finally made it out at 7pm and ran down to Pioneer. All the lights were on but no footballers. I had it all to myself.
Full moon and no wind, but bloody cold.
I did two sets of strides then attempted to run the intervals but the ankle said no. I started off several times but a sharp pain in my right ankle kept stopping me.
It was such good conditions that I felt I should do something, So I persisted until I realised that I got no pain if I stayed on my toes.
Eventually I did 10*300m with 5 pushups after each.
Sunday, July 01, 2012
Welcome back now die! 1/7/12
Thats how I felt after running the North Head Star this morning. Its scary how quickly you lose the edge. I was running these easily before Canberra. Now after two months of low activity it was a big struggle. The 6.20 group moved a long at a quick pace,and I kept up without trouble till the end of Manly Beach when I started feeling the strain, then I felt the wheels really come off above the Spit Bridge. My ankle had become sore and I was dead on my feet as Georgie and Sean skipped away down the hill.
On Saturday I ran the Parkrun 5k in 19.20.
Well hopefully the only way is up!
Mike and I have agreed to run the M7 relay together. He thinks he can do a 97 so if I do and 83 we might keep it under 3 hours. Well at least it gives us a target to train for.
On Saturday I ran the Parkrun 5k in 19.20.
Well hopefully the only way is up!
Mike and I have agreed to run the M7 relay together. He thinks he can do a 97 so if I do and 83 we might keep it under 3 hours. Well at least it gives us a target to train for.
Tuesday, June 26, 2012
Redledge Pass Narrowneck June 24th 2012
 |
| On Top of Narrowneck above Redledge Pass. |
Then I went to Katoomba for another bucket list hike. Down Redledge Pass then up Devil's Grotto. I would have only just enough time. Arrived at the locked gate at 3.30pm and started to run down Narrowneck. I had a set of track notes on my BB. After a bit of searching I found the quite well worn track marked with a small cairn of rocks. The sun was setting in a cloudless sky with a moderate westerly wind. Perfect conditions.
 |
| Looking towards Nellies Glen from redledge Pass |
After a scrub bash through the plateau I crossed the creek and arrived at Redledge Pass. Magnificent views. The scramble down from the cliff line was easy but adventurous with loose scree and leaf litter. I mostly slid down. I stopped at a mine adit which was crawling with leeches. I had to spend several minutes plucking the blighters off me.
 |
| Looking along the Redledge Pass in the Cliffs |
The weak moon provided just enough light to see, and it was in the North West so I just headed straight at it. I guessed that I had about 2 to 3k of bush bashing to get to the road. Despite the darkness, the going was pretty easy as the ridges ran in the same direction as my heading. So I just stayed on top of a ridge. Eventually I hit a dirt road. But it was so dark that I couldn't be sure that it was the right one till I found one of the little "red hiker" markers. Yep the Six Foot Track.
 |
| The Mine Adit crawling with leeches |
Now I sat down on the road to fix the torches as there was no moonlight under the tree canopy along the track. After ten minutes I got one going feebly and set out at a good speed up Nellies Glen. It took 40 minutes to go from the old settlement to Explorer's Tree. It was bloody cold on top of the plateau at Katoomba so I was sorely tempted to duck into the Arjuna Indian restaurant for a curry! But I ran on down Cliff Drive and then Glen Raphael Road to the locked gate. I arrived at the car at 7.30 frozen and famished and happy. Even better I had left plenty of food in the car including a Cadbury Hazelnut Chocolate. Yippee.
Wednesday, May 30, 2012
Leg Issues
Since the Canberra Marathon I have had an ongoing problem with a strained right achilles and a shin splint on the left leg. So I have been taking it easy and giving them a chance to recover. It seems to be getting better but slowly.
On Saturday 26th I ran the Parkrun slowly with Greg who ran a personal best and then the next day I ran the Airport Adventure Star with the 6.20 group to tbe 20k mark and then jogged the last 10k with Mike.
On Saturday 26th I ran the Parkrun slowly with Greg who ran a personal best and then the next day I ran the Airport Adventure Star with the 6.20 group to tbe 20k mark and then jogged the last 10k with Mike.
Yerranderie Weekend
A fabulous weekend of family, friends and adventure. And the weather was sensational. What a great place to have a reunion staying at the Yerranderie lodge. Cecile and I went on a short run around the "town" and later a bunch of us climbed up the Peak. Afterwards Martin and I explore the Colon mine site.
Later we had a big campfire meal and a great dinner cooked by Michele and Kelly. It was also Neil and my 50th birthday so it was great time. We had the Kroghs, the Leamons, the Loyds, the Castros, Derek and Charlotte, Randall and Karin, Janet, Honor, Michele, Kate, Geoffery and Serena.
Next morning Greg Moinica and I hiked up the Peak at 5.30am for dawn and we were rewarded with a magnificent sight. The horizon was overcast and as the sun struggled through the clouds, shafts of golden light played out over the Blue Breaks and Axe Head range.
Then an amazing thing happened. About 10 minutes after first light a mournful howl came up from the wilderness, then another from somewhere else, soon there were half a dozen howls joining the chorus. A dingo chorus. Then suddenly they stopped and it was silent again. Magic moment.
Later Neil and I went down to the graveyard and then onto the Tonalli River. He was on the trike and I was on foot. Getting up and down the hill was a mission but it worked out OK so I ended up running about 12 k. Then it was a long road back to Katoomba where a local had reported me missing to the Police! After sorting that out we had dinner at the Arjuna Indian and then home.
Later we had a big campfire meal and a great dinner cooked by Michele and Kelly. It was also Neil and my 50th birthday so it was great time. We had the Kroghs, the Leamons, the Loyds, the Castros, Derek and Charlotte, Randall and Karin, Janet, Honor, Michele, Kate, Geoffery and Serena.
Next morning Greg Moinica and I hiked up the Peak at 5.30am for dawn and we were rewarded with a magnificent sight. The horizon was overcast and as the sun struggled through the clouds, shafts of golden light played out over the Blue Breaks and Axe Head range.
 |
| Dawn at Yerranderie Peak |
Later Neil and I went down to the graveyard and then onto the Tonalli River. He was on the trike and I was on foot. Getting up and down the hill was a mission but it worked out OK so I ended up running about 12 k. Then it was a long road back to Katoomba where a local had reported me missing to the Police! After sorting that out we had dinner at the Arjuna Indian and then home.
Katoomba to Yerranderie
Ed and I set out at 8.30pm from the beginning of Glenraphael Road for the end of Narrowneck and down to Medlow Gap. On the way we passed through the flagging for TNF 100 and the impressive ladder work at Tarros.
We crashed under the little information shelter about 11.30pm. It was bloody cold with a heavy dew. Fortunately I was warm in my -5 sleeping bag and ultra lite thermorest.
We got going about 8am after checking out the hut just down the road, and headed down the fire trail to Cox's River. It was a very pleasant walk.
At the Cox's Ed thought the crossing was shallow, so I stripped off starkers and walked in. It was about 1 degree C. Very quickly I was up to my armpits and freezing! As IU came out in my birthday suit Ed said "I didn't realise you were so fat!" Ha ha ha. He spent the rest of the weekend apologising, as if I cared.
We then found that 20 metres downstream the creek was only ankle deep.
Then it was up the hill to Mt Cookem. Once on the summit we were rewarded with the most fantastic views back to Katoomba and the Wild Dog Mountains.
Then it was on to Yerranderie 45km away along the Scotts Main Range road. This is a wide super smooth dirt road which is quite monotonous but passes through some beautiful country. After 15k we came to the Catholic Bushwalking lodge and we called in for lunch. It was deserted when we arrived but a group was clearly staying there but were out fly fishing from the looks of their gear laying about. Ed cooked me up a savoury rice and a cup of tea. After half an hour I was ready to get going and set off at a slow jog for the last 30k. Ed was feeling stuffed so he was going to stay the night and come along in the morning.
I had come 15k when a 4wd came along the road and there's Ed in the passenger seat getting a lift! One of the fisherman came back and was driving up to pick up his mates and gave Ed a lift. So I hopped in and we got a lit another 4k up the road. Then it was another 11km trudge along the road in the dark to Yerranderie. Finally got in at 7.30pm and were welcomed by our family and friends at the lodge.
 |
| The View from Mt Cookem |
We crashed under the little information shelter about 11.30pm. It was bloody cold with a heavy dew. Fortunately I was warm in my -5 sleeping bag and ultra lite thermorest.
We got going about 8am after checking out the hut just down the road, and headed down the fire trail to Cox's River. It was a very pleasant walk.
At the Cox's Ed thought the crossing was shallow, so I stripped off starkers and walked in. It was about 1 degree C. Very quickly I was up to my armpits and freezing! As IU came out in my birthday suit Ed said "I didn't realise you were so fat!" Ha ha ha. He spent the rest of the weekend apologising, as if I cared.
We then found that 20 metres downstream the creek was only ankle deep.
Then it was up the hill to Mt Cookem. Once on the summit we were rewarded with the most fantastic views back to Katoomba and the Wild Dog Mountains.
Then it was on to Yerranderie 45km away along the Scotts Main Range road. This is a wide super smooth dirt road which is quite monotonous but passes through some beautiful country. After 15k we came to the Catholic Bushwalking lodge and we called in for lunch. It was deserted when we arrived but a group was clearly staying there but were out fly fishing from the looks of their gear laying about. Ed cooked me up a savoury rice and a cup of tea. After half an hour I was ready to get going and set off at a slow jog for the last 30k. Ed was feeling stuffed so he was going to stay the night and come along in the morning.
 |
| The view from Yerranderie Peak |
Sunday, May 06, 2012
Puffing Billy Race May 5th
This is a terrific event and I am glad I came. The race is run against the tourist steam train called the Puffing Billy, starting at Belgrave and finishing 13.2kms later at Emerald in the picturesque Dandenong Ranges.
Entries were limited to 3200, and the event was very laid back compared to the C2S.
All the vols and train staff were super friendly and clearly look forward to the event. It was well organised.
The day was cool with drizzling rain. Perfect for running. After Mike Brady sang the national anthem we were off. The first 2ks were downhill before a long uphill. The hill was long but not steep. I got to 5k in 18.40. Then there was a long flat section before another very long hill.
All the time you could hear the steam train coming closer, its whistle echoing through the valley. Really motivating. Michele, Honor and Serena were on the train, and they reported that at the start the driver ran the length of the platform with a start bib on to the cheers and delight of the passengers.
I reached 10k in just over 40 minutes going up the big hill. The train normally gets in to Emeral around 51 to 53 minutes so I was quite confident that I would make that easily. The train was coming up a cutting alongside us and I slowed down a bit to watch it. It was struggling with wheel spin which produced a terrific high speed chuffing noise. But I was too busy watching the train to realise that there was a level crossing on top of the hill! Uh oh!!When I realised what that meant I started sprinting but too late, a vol pull a mesh barrier across the road to let the train through. Ha ha. That'll teach me to loose concentration It worked out well though, because as I stood waiting the train passed and Michele, Hon and Serena saw me and we exchanged cheers. That was fun. It took several minutes for the train to pass and I knew I need to be at Emerald station 3k away in 10 minutes to sure of beating the train. Fortunately it was mostly downhill.
Thankfully I felt good and was soon overtaking runners as we left the downhill road and ran along a level foot track for 1.5k. Then we came into a park area and a very steep muddy downhill. I went for broke and rocketed down the slope. Finally there was just 500m to go, round a few bends then a short uphill pinch. Across the line in 52.55. Great fun.
I ran out to the end of the platform and waiting for the train which came in about 3 or 4 minutes later.
After a cup of tea we caught the train back together to Belgrave and then had a very pleasant lunch at the cinema cafe. Then we spent several hours exploring Fitzroy and Melbourne CBD.
Very enjoyable event. Look forward to breaking 50 minutes next year.
 |
| The Drivers fill the Engine with Gatorade! |
Entries were limited to 3200, and the event was very laid back compared to the C2S.
All the vols and train staff were super friendly and clearly look forward to the event. It was well organised.
The day was cool with drizzling rain. Perfect for running. After Mike Brady sang the national anthem we were off. The first 2ks were downhill before a long uphill. The hill was long but not steep. I got to 5k in 18.40. Then there was a long flat section before another very long hill.
All the time you could hear the steam train coming closer, its whistle echoing through the valley. Really motivating. Michele, Honor and Serena were on the train, and they reported that at the start the driver ran the length of the platform with a start bib on to the cheers and delight of the passengers.
I reached 10k in just over 40 minutes going up the big hill. The train normally gets in to Emeral around 51 to 53 minutes so I was quite confident that I would make that easily. The train was coming up a cutting alongside us and I slowed down a bit to watch it. It was struggling with wheel spin which produced a terrific high speed chuffing noise. But I was too busy watching the train to realise that there was a level crossing on top of the hill! Uh oh!!When I realised what that meant I started sprinting but too late, a vol pull a mesh barrier across the road to let the train through. Ha ha. That'll teach me to loose concentration It worked out well though, because as I stood waiting the train passed and Michele, Hon and Serena saw me and we exchanged cheers. That was fun. It took several minutes for the train to pass and I knew I need to be at Emerald station 3k away in 10 minutes to sure of beating the train. Fortunately it was mostly downhill.
Thankfully I felt good and was soon overtaking runners as we left the downhill road and ran along a level foot track for 1.5k. Then we came into a park area and a very steep muddy downhill. I went for broke and rocketed down the slope. Finally there was just 500m to go, round a few bends then a short uphill pinch. Across the line in 52.55. Great fun.
I ran out to the end of the platform and waiting for the train which came in about 3 or 4 minutes later.
After a cup of tea we caught the train back together to Belgrave and then had a very pleasant lunch at the cinema cafe. Then we spent several hours exploring Fitzroy and Melbourne CBD.
Very enjoyable event. Look forward to breaking 50 minutes next year.
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.
Saturday, March 31, 2012
Park Run 5k 31/3/12
18.41 by my watch. 12 second improvement over last week. It hurts though. 5 k slow job around the course afterwards
On Thursday ran a slowwww, 5k around Eastlakes while Serena had Math's tutoring then a fast, hard 5k to the office from home.
Friday was just one easy 5k to office.
On Thursday ran a slowwww, 5k around Eastlakes while Serena had Math's tutoring then a fast, hard 5k to the office from home.
Friday was just one easy 5k to office.
Thursday, March 29, 2012
MLR 15k Wed 29/3/12
Down the golf course and across to Lapa then Duffy's and back. Dead legs to Lapa but then recovered. Pleasant night.
5*900m intervals
Tue 27/3 Forced myself out on a beautiful evening for 16 * 50m strides on the grass then 4 * 900m intervals around pioneer top oval. Really struggled as the legs were dead from Sunday's 30k. But got it done.
Wednesday, March 28, 2012
Canberra 2012
I have now entered three consecutive marathons and all three have been cancelled.
They were the Glenbrook Marathon, the Bogong to Hotham (cancelled half way through) and then the Six Foot Track.
So now I have entered Canberra. Fourth time lucky?
At least all the preparations have put me in good form. Ran 2.05.58 for the 30k SMC so that's encouraging.
Two and a half weeks to go so if I stay injury free it should be a good run.
They were the Glenbrook Marathon, the Bogong to Hotham (cancelled half way through) and then the Six Foot Track.
So now I have entered Canberra. Fourth time lucky?
At least all the preparations have put me in good form. Ran 2.05.58 for the 30k SMC so that's encouraging.
Two and a half weeks to go so if I stay injury free it should be a good run.
Tuesday, March 27, 2012
Three Cancelled Marathons in a Row
I have entered three marathons and all three have been cancellled due to rain/wind.
-Glenbrook Marathon Dec 2011 postponed then cancelled.
-Bogong to Hotham Jan 2012 cancelled at the 35km mark of 64km
-Six Foot Track March 2012 cancelled due to flooding on the Cox's.
So now I am entered in the Canberra Marathon on April 15th. Fourth time lucky?
Still the bonus is that I have never had such a good preparation. I have made the Sunday long run every weekend since November.
I have only just entered Canberra as I wasn't sure about my form but after running 2.05.58 at SMC 30k on Sunday I decided I was in OK shape. No DOMS and just a bit of fatigue. Finished like I could have run another 12 km if I had to. (But I should pretend that it didn't hurt every step but then it always does.)
I regret not blogging my runs over the last few months as I have been on some great ones. The highlights being an evening run up Mt Kembla, along the escarpment and back down Mt Keira. And a couple of great runs on the six foot track especially running up the switchback road from the river crossing back to the megalong road. A much more interesting route than the track.
Best of all no injuries except very sore achilles. They require a lot of warming up.
Tuesday, September 20, 2011
Sydney Marathon 2011
My personal best here is 3.05 in 2009 and I had hoped to better that. But instead I agreed to volunteer as a 3.45 pacer. And I am glad I did as conditions were brutal after 30k with temps over 30 degrees.
As it turned out I had a very pleasant run and for the first time in a marathon I chatted, looked around and generally had fun.
I also saw first hand the mistakes people make running marathons, many of the same mistakes that I have made.
Especially going out too hard so they hit the wall, not being trained, ignorance of the pace, no nutrition, overweight, over dressed, over gadgeted.
For the first 21ks I had a group of over 20 in a tight group around me. We didn't overtake anybody. Then we started losing people, and soon waves of runners were coming back towards us as they slowed down and we maintained a steady pace of 5m20s.
It was sad to see the forlorn looks on runners faces as we went past them. I knew how they felt.
By the start of the expressway rise I lost everybody. I made a point of stopping and walking every drink stop until finally there was no one there. In the last 5k I picked up a few people and encouraged them to hang in there, but the runners who I overtook were mostly on a death march. I have never had the time to look at the compete exhaustion of the runners before as I am usually feeling it myself. Its scary.
It made me extra keen to train hard and avoid total a state of exhaustion in the last 10k.
At the finish I came in at 3.44.56. I waited at the finish for the members of my "group" but apart from my fellow pacer Roland there was no one.
To keep the pace I had a 1k interval pace card that I laminated and my Polar watch. We got to about 40s up on gun time at the half way point but otherwise we were spot on.
Interesting experience and one I wouldn't mind doing again one day.
It was nice to finish feeling good. Next day no DOMS at all.
As it turned out I had a very pleasant run and for the first time in a marathon I chatted, looked around and generally had fun.
I also saw first hand the mistakes people make running marathons, many of the same mistakes that I have made.
Especially going out too hard so they hit the wall, not being trained, ignorance of the pace, no nutrition, overweight, over dressed, over gadgeted.
For the first 21ks I had a group of over 20 in a tight group around me. We didn't overtake anybody. Then we started losing people, and soon waves of runners were coming back towards us as they slowed down and we maintained a steady pace of 5m20s.
It was sad to see the forlorn looks on runners faces as we went past them. I knew how they felt.
By the start of the expressway rise I lost everybody. I made a point of stopping and walking every drink stop until finally there was no one there. In the last 5k I picked up a few people and encouraged them to hang in there, but the runners who I overtook were mostly on a death march. I have never had the time to look at the compete exhaustion of the runners before as I am usually feeling it myself. Its scary.
It made me extra keen to train hard and avoid total a state of exhaustion in the last 10k.
At the finish I came in at 3.44.56. I waited at the finish for the members of my "group" but apart from my fellow pacer Roland there was no one.
To keep the pace I had a 1k interval pace card that I laminated and my Polar watch. We got to about 40s up on gun time at the half way point but otherwise we were spot on.
Interesting experience and one I wouldn't mind doing again one day.
It was nice to finish feeling good. Next day no DOMS at all.
Monday, August 29, 2011
Mt Wilson to Bilpin 27/8/11
I really felt dead at the start after no sleep on Tue and hectic days following including diving all day Friday.
So away we went and when I saw Michele/Honor/Serena at 5K I called out "This is a crazy sport" and I meant it. I would have loved to have stopped.
So I decided to take it easy and hope for a recovery. I was overtaken a lot in the first half to the bitumen road, but then I started feeling better and was able to push along the bitumen and caught four runners. Then another three down to the river.
Up the other side I did the old man shuffle but I didn't stop. Overtaken at the top by one guy and strider Georgie. Pretty tired for the run down Bells to the finish. Time 2.50.50. Happy to take that.
In the afternoon we went to the Comet Inn for lunch and I hikes the 16k's up Lawson's Long Alley to the house at Mt Victoria
On Sunday enjoyed a pleasant slow 12k run to Mt York and back
So away we went and when I saw Michele/Honor/Serena at 5K I called out "This is a crazy sport" and I meant it. I would have loved to have stopped.
So I decided to take it easy and hope for a recovery. I was overtaken a lot in the first half to the bitumen road, but then I started feeling better and was able to push along the bitumen and caught four runners. Then another three down to the river.
Up the other side I did the old man shuffle but I didn't stop. Overtaken at the top by one guy and strider Georgie. Pretty tired for the run down Bells to the finish. Time 2.50.50. Happy to take that.
In the afternoon we went to the Comet Inn for lunch and I hikes the 16k's up Lawson's Long Alley to the house at Mt Victoria
On Sunday enjoyed a pleasant slow 12k run to Mt York and back
Pymble Pushover Star Aug 21 2011
Large group turned out for this super hilly run. Most remarkable sight was a group of 12 bush turkeys just loitering at Pymble Station. Also invited to breakfast at the Sikh temple. Last hill was a killer and I walked a bit of it. Otherwise ran well.
Sunday, August 28, 2011
City to Surf August 14th 2011
Up till 10pm sneezing with the flu. Completely congested so I got some Codral with pseudoephidrine from the late night pharmacy. I had to go through the hoops to get the real stuff. Michele said I looked like drug addict because I was untidy and skinny!
Anyway the pseudoephidrine was an instant fix. Within 10 minutes the congestion was gone and I woke up feeling not too bad.
Got to the start at 7.20 and stood about 10 rows back in the rain. Fortunately had warm throw away clothes and didn't get cold.
Over the mat 20s after the start. Felt dead till Rose Bay. Really struggled to 10k then started overtaking people. Came home strongly to finish in 57.38.
Then ran back to find Honor and Serena at Diamond Bay. Walked down to the finish with them and then on to the car at Bronze.
Anyway the pseudoephidrine was an instant fix. Within 10 minutes the congestion was gone and I woke up feeling not too bad.
Got to the start at 7.20 and stood about 10 rows back in the rain. Fortunately had warm throw away clothes and didn't get cold.
Over the mat 20s after the start. Felt dead till Rose Bay. Really struggled to 10k then started overtaking people. Came home strongly to finish in 57.38.
Then ran back to find Honor and Serena at Diamond Bay. Walked down to the finish with them and then on to the car at Bronze.
Subscribe to:
Posts (Atom)
