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.

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.

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.

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.

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.

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

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.

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.

Steady Training

Thu 14th - Intervals on Pioneer Top oval. Five by 900m between 3.20 and 3.14
Fri 15th - 12 k lapa malabar circuit
Sat 16th - 20k Malabar - Lapa - Pagewood circuit. Ran strong.
Sun 17th - Rocks Push 25k
Mon/Tue/Wed no run. Blame work, Tour De France or wild weather. Take your pick.

Mon Tue 11/12 July

Mon - Easy 10k to Lapa and back. Absolutely freezing. Ran with the hoody on.
Tue - Strides at Pioneer then 5 * 900m on top oval. First time that I have felt pain free. Still not very fast. 3.35,3.25,3.20,3.14,3.16. Best I have done was this time last year 3.05. Reckon I will get back to that soon. 3.00 is a good goal.

Sri Chimnoy 10k Dolls Point 10/7/11

Very cold windy morning. Accompanied by Coach Amy. A smaller turnout than usual no doubt due to weather.
Enjoyed the run. No injuries or strains at all at the moment. First 5k in 19.30 and home in 39.30. So lost 30s in last 5k.
Did 5k cool down with strider Nick afterwards.
Through the week did slow 12k with Hon on Mon, no run Tue/Wed, Intervals at Pioneer top on Thu, no run Fri. Sat 17k to Cape Solander.

Striders Homebush 10k 2/7/11

Very unmotivated but Somehow dragged myself out. No 40min pacer today, and very few people I knew, but just wanted to run to how I felt. First 5k in 19.33 feeling the strain but OK.
Unusually I was all by myself in the second half. One guy stayed 30m in front but it was 200m to the next guy behind me. So I wasn't pushed.
At. the end I noticed an ache down left glut but Otherwise OK.

Woodford to Glenbrook 26/6/11

Almost no running for several weeks and coming off big offshore diving job there wasn't a lot in the fuel tanks.
Mike the Hammer was there and I fell in with him fir a pleasant run at a bit under 5 mins k. Mike came in for 9 min PB of 2h 1min. I then ran back 5k to meet Kayla who ran it off the couch and was struggling a bit when I found her at 20k.
She bravely walk/ran to the end. Gutsy effort.
Rewarded ourselves by going to Common Ground with Honor

More Downs - No Canberra Marathon

Sun 10th April 2011
Went to Striders 10k Run at Lane Cove on 2/4/11 and ran well to the top of the hill, but started feeling woozy and wobbly kneed, so pulled off the track and sat down to recover. Not much choice really. Then walked back down the hill still not feeling the best. Didn't know why I felt like this.
On Sunday went out for a 15km solo run from Malabar, Lapa, Eastgardens and home. It was a struggle but held 4.2min/km. A few light runs through the week but I felt generally unwell., then on Thu a molar on my left side really started to hurt. My regular dentist was on holidays, so I made an urgent booking with another one. He diagnosed an abscess and said it would take root canal therapy. So he started that and afterwards said you will be fine, come back for round 2 next week.
Felt wonderful with a full load of anaesthetic but about midday it started wearing off and began to hurt. Unfortunately we were already on the way to Canberra in the car by the time my face started swelling up and the pain became intense. It was along night of ice packs and pain killers until we were able to get an appointment at 12.30 with the wonderful Dr Truang in Kambah. what an angel. After quite a bit of drilling, slicing and draining she relieved my pain. But I felt I had gone 12 rounds in the ring. Still I was able to sleep that night and go to the Waters Edge restaurant. (it was great). But no way would I run in the marathon.
Got up and watched the start of the marathon, and then went to the markets with Michele and Serena. Feeling pretty fragile. Went back to the finish to see the winners and stayed till the 4 hour mark. Very few spectators out due to the constant light rain.
Flew back that night and straight into hectic work schedule. Saw the dentist in Sydney again, and he took out what was left of the roots. No pain at all now.
Looking back on it I have been suffering a flu for the last two weeks and pushing myself at work and play ran down my defences. The wobbly knees and the tooth were symptoms. So took the rest of the week very easy. Tried to sleep and did not run.

A few ups and downs

Sat 26/3/11 took Serena to violin and ran from Sophia's via Coogee and Gordons to top of Bronte then to Waverly and along Clovelly road thru Randwick, the Spot and Malabar Rd to Sophia's. 1 hour.
Sun 27/3/11 Sri Chimnoy Centennial Park half. Pouring rain just stopped at start time. Ot was a slow race on a dead track. In about 10th place at the 16k mark when had to stop for an urgent toilet break. That took 10 mins! So I withdrew. Oh well.
Mon 28th - no run really buggered
Tue 29th went down to Pioneer about 7pm after 4am start at work at sea and 5pm finish. Ran strides and then attempted intervals. Pulled out after the first one as my legs were wobbly and I felt woozy. Time for rest. Walked home.
Wed 29th another 4am start and all day at sea, 5pm finish but a little recovered. At 7pm ran down to Pioneer for strides and then a slow run down thru Chifley around the baseball field and back up Bilga.
Thu 30th feeling much better after a quiet day at work. Ran strides at Pioneer and then 4 * 900m intervals on the top circuit. They really hurt. Was going to do 5 but used the excuse of a movie date to wimp out. Actually though I was zonked. Times were 3.10, 3.11, 3.12,3.12. Best time round here is 3.05.
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A few days off

Mon 21st. Achilles quite sore. Very tired. No run
Tues 22nd - Ditto
Wed 23rd - 8 strides at Pioneer but Achilles still sore. So did no more than that,
Thu 24th - Beautiful autumn evening. 8 strides at Pioneer, Achilles much improved. Ran 10 ^ 500m intervals around Pioneer footy field. Slowest in 1.48 fastest 1.40. Very stiff at first but last few were OK.

Runs the Week after Six Foot

No runs Sunday.

Monday I was back in Newcastle for work and had light 8k run from Hamilton to Lambton shops and back. Felt surprisingly energetic.

Tue ran from Hamilton through Lambton Heights to Blackbutt Reserve and back down through the Reserve, about 12k.

Wed ran thru Banksmeadow to Charlestown and back through Kotara 16k all up. Very pleasant run. Newcastle has some beauttiful homes. Buggered at the end. Bought Spagetti Napolitano from the takeway and two tubs of yoghurt and demolished them.

Thursday back in Sydney, did strides at Uni fields, but too stuffed to do any more. and walked home.

Friday pleasant 11k run to Lapa and back.

Saturday morning repeated Friday's run a bit faster but could only run in bursts. Very tired and a bit of tummy trouble.

Sunday was torrential rain so did not go to planned STAR run. In the afternoon I ran the Malabar/Bondi Star in reverse but an ankle strain forced me to walk the last 10k. I strained it just walking at work and it started to flare up during the run. So rather than push it I simply walked home on a beautiful afternoon. Very hungry when I got home.

Weight down to 71.6kg.

Six Foot Track 2011

A rather complicated plan came together and I travelled straight from Newcastle to Blackheath to meet Michele, Hon,Serena at the italian restaurant.
After dinner I gave Michele my bag and she carried on to the Jenolan cabins. Right after she left I realised I left my running shorts with her D'OH. So fortunately K-Mart Katoomba was still opened and I was able to purchase another pair.

Slept well and got to the bus stop about 7.15. Met Mike and we hung around till my start at 8.05. Had a pleasant run to the river in about 80 mins. It was sunny and warm so I dived in and swam the river.

In 2009 I ran the whole Mini Mini hill but this time I thought I should walk/run. Felt good all the way and plenty in the legs. Ran well to base of Pluvi. At the first steep pinch I walked and then walk ran to the top. Still felt good at top but arrived in 2.50. I was now 7 mins behind last time. Mmmm?

So along the Black Range...after about 1km I had left the strain of the Pluvi behind and seemed to be running well. Started overtaking a lot of people. Came upon Spud who always seems to be a similar pace to me and went passed as we exited the national park. Light rain had begun to fall, conditions were excellent. I had run the whole range and was feeling good as I got to the camp ground at about 3.45.

Then the dreaded deviation and its three hills. First hill no problem, second hill my right quad cramped and then my calves started going and it was a matter if managing the cramps to the end.

This meant stopping often to massage and walk it out. I didn't feel especially tired. So the last ten k became a constant stop start, and runners started overtaking me. Including Spud.

I could see the minutes slipping by, but I didn't mind too much. I saw a lot of others suffering worse than me.
Finally got to the downhill in a line of about six runners but I couldn't take advantage of it. Just jogged down the hill as the others pulled away.

Happy to come in at 4.47. Got a great cheer from Michele, Hon and Serena, as well as surprise from Ron Yvette Sophie and Maddy. And then Kath and Geoffrey arrived.

Delighted to find Stef at the end with a big smile having run the wonderful PB time of 5.20.

This inspired me to go back up the hill to wait for Mike and phone in his arrival to the others. He came in 5.26 a 20 min PB. What a champ!

Boy there will be some competition in that household this year.

I felt fine afterwards and played a game of ambushes with Geoffrey Maddy and Sophie at the cabins. Unfortunately cut short by a thunderstorm.

Had a lovely BBQ looking back over the track. The next day it was a beautiful morning and Geoffrey and I went on "dawn patrol" around the forest behind the cabin. Then we went to Oberon Market and finally vintage clothes shopping in Katoomba.

All in all a great weekend.
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Hamilton Tue 8th March

No run Mon. Felt like I had been hit by a bus. Maybe overdid it on weekend. Calves very tight and sore. Big day at work.
Tue I was in Hamilton. Lovely evening. Ran strides then 5 * 400m intervals on the grass in the park across from the Tudor Inn. Yowser, the legs were heavy.
Did not time them.
Then a leisurely 8k run to Broadmeadow and back.
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