Friday, February 24, 2006

Run 22

CBD run today, brought another faster running buddy so the pace had the potential to be quick. A steady start to the Princes Park loop but the pace was on for the lap of the park, hitting between 4.00 and 4.10 k's. A cruise home through the streets and overall 65mins of good steady running. Legs feel very strong now, but mindful of not going too hard till they are truly ready.

A big 3 days of running on the cards with either 5 or 10k tomorrow, then a long slow one on Sunday.

PS, does anyone know why when I publish each entry it removes the hard returns & paragraph spacing, I'm sure people think I just type and type, but its not so, the formatting changes.....

Thursday, February 23, 2006

Catch-up time - Runs 19, 20 & 21

Well last week didn't go quite to plan.... but I did get to run on both Saturday & Sunday.

Saturday ended up being another run with R4Kids, another run leader got an injury so I was required to fill in. Took the 10k slow group, I had 11 runners with me and we held approx 6min k's for most of the course, the hills took a bit of pace off. We all got back safely in about 63min. For me it was just a case of keeping the legs moving, but enjoyable to see others get so much out of it.

Sunday night, I realised that if I didn't run it would be 2 weeks in a row with only 2 runs.....not good, so at 9.40pm I decided to get out for my local 'killer loop' a hilly 8k course that has made me walk more than once. But its funny how in the dark everything is a bit different, and the hills didn't seem so bad. Certainly no walking, but a bit of pain to keep me honest. I don't think the Taco Bills for dinner helped, but I did not feel good once the heart rate got up. I took some splits for future reference as I want to use this course for Puffing Billy training. Final time 37.15, not sure how close to my best but much better than my worst effort!! Very happy once all done.

Tuesday, week 2 at the Prince Patrick and the group was bigger. Several return runners which was great, and our Medium 10k group was able to come home about 2min quicker than last week, covering the course in about 54min. I felt very comfortable (as I should at that pace), but it is good to be on the move for nearly an hour regularly.

Feeling good on my feet these days, no niggles or discomfort.

Tuesday, February 14, 2006

Runs 17 & 18

Run 17 was the regular jaunt into the CBD to meet up with J, this was following the meeting for the Run For the Kids training groups. J has also signed up to be a run leader. The training runs are being sponsored by Nike so it will be nice to hook up with the old crowd again.

We met in the city at 7am, when I left home I thought 'here we go, a nice wet run for today.....should have stayed in bed' but when I got to the city, it was nearly dry on the ground. We decided to take in the river, up to Church St and back, about 8k's. On the way we detoured to take in the new footbridge from the city to the MCG, they have done a good job of it, so this would have lengthend the run a little. Obviously J was looking for a tough hit out, so I met him on that one. We ended up doing a pretty solid pace for most of the run, it felt good to feel strong at a decent clip even when there is no pressure of race or large group. Even J seems to be getting stronger, so we might end up with some fast runs soon..... 40 odd minutes (including stops at lights) with J and 10each way to the car so nearly and hour on the road again.


Over the weekend I did not get a run in, I worked both weekend days and was not able to rouse myself in the mornings, the long hours are taking their toll......only 2 runs in the week.


Run 18 - R4K session 1.
As a run leader I was required to lead a 'medium' paced group on the 10k course. Leaving from the Prince Patrick pub, we headed to the Fitzroy Gardens, then to the MCG parklands, over to Rod Laver Arena and the river, back past the MCG a final loop of the Fitzroy Gardens and then back to the pub. A good course. We had only a couple of non-staff runners, but on the first night this is not a bad thing to allow time to get used to it all. The pace we were asked to do was 55-60min for the course. The group did well and we held a consistent pace for the entire distance to finish roughly 56-57min, I did not keep accurate time for stops etc so not 100% on running time, but basically on schedule - a good run. Not taxing for me, but enjoyable and still got the sweat and heart going. They gave me a new set of wheels.....Zoom Elites - new colour!! Very Happy!!

I plan on running Wed / Friday / Saturday, so I will make up for the missed run last week.

Thursday, February 09, 2006

Run 16 - Fast at the Lake

Met up with some Ausrun crew at Lillydale Lake. They had planned a speed session so I thought I’d join in. Running a bit late I had to try and find them on the warm-up lap, lucky we both got our clockwise / anti clockwise mixed up or I would have been running a while before I found them…. My family were playing in the newly refurbish playground while I ran.

 

One lap warm-up, then back and forth across the levy wall for the fast(er) stuff. This was the first time some of them had run a session like this, so we took it nice and easy to begin, everyone warmed up to the task and by the end there was some hard work done. I found it really encouraging trying to support one of our runners to the finish of the last repetition, but not sure if I helped or just plain annoyed…..

 

While the crew grabbed a drink I decided to do a couple of laps of the Hospital Hill, it was a good hard work-out, and found the hill is not so comfortable when trying to push up it rather than just cruise. Have to remember about 3.45 for a loop for future attempts. Then back to the lake for a final warm down easy 2.5k.

 

An enjoyable session with a good mixture of easy, fast, hills etc.

 

Next run – Friday am in the CBD. 7am sharp outside Niketown if anyone is interested.

Wednesday, February 08, 2006

Run 15 - long on Sunday

Just realised that I had not updated since my solo 95min on Sunday.

 

Went to the Warby trail on my own, as I had a deadline to meet – be home by 9am. I decided to run from Lilydale to Wandin (ish), planning to go out for 45-47min and then return. From Lilydale it is uphill at the start, so I knew on the way home it would be downhill!! I was determined to take it nice and easy since I knew my k’s had increased probably more than recommended. But it was hard work, my calves were killing me after only 10mins, and it was nearly turn around and go home. I decided that I should try and up the pace to a more ‘natural’ rhythm, and like magic the pain went away. I think they were still tender after being smashed last week in the ‘pram run’ and then the race on Wednesday. So I kept going, had a splash at Mt Evelyn and was feeling very comfortable. I got to Wandin almost right on my goal turnaround time, so it was good timing. I always feel a little empty when I have to turn in the middle or nowhere. Here I stretched for a good couple of minutes, I was drenched with sweat, and there was no water again until Mt Evelyn, but I was feeling very comfortable and the distance markers allowed me to time my run to Mt Evelyn and get a pacing. Even with the uphill I was comfortably running at better than 5min/ks. By the time I got back to Lilydale I had run a negative return leg, not surprising given the better pace for the whole distance.

 

A good run, but nipple sores just reminded me that I HAVE to go and get some Bodyglide, 95mins of solid running is a good indicator that I am going in the right direction, especially since I was not fatigued or troubled by the distance or pace. But patience will hopefully mean that I will build up to longer training distances despite feeling bullish and ready.

 

3 days later, I have had a little tightness in the ITB, but no pain. I must remember to stretch it every day. I might even look into a massage for this, as I do not want it to be on my mind all the time.

 

Just about to go and join a structured speed session with the ESRG so it should be a good and enjoyable one tonight.

Saturday, February 04, 2006

Catch up time.... Runs 12 & 13 (Race 1) & 14.

Been under the pump so have not been able to update on recent running occurrences. Although I did try to update from home, but I must have got the address wrong since it did not turn up on the blog….oh well the pearls of wisdom may need to be added later.

 

Run 12 – Tuesday before my first race. I nearly didn’t run but once I started I was glad I did, as my legs / knees / calves were pretty tender from the long run on Sunday. I went to the Dorset Rec Reserve again, planned on 2 very easy laps. Lap 1 felt pretty bad but Ok once I was warmed up. Finished in 17.30, quick stretch and onto lap 2, feeling more comfortable and lighter on my feet. I decided to take some checkpoint timings for future reference and pacing when at this course. Second lap quicker with a fastish finish 16.30. But compared to 16.0 & 15.0 of my last visit this was a very casual run. Good to have a nice loosener before the race on the next evening. 35mins.

 

Race 1 – Sunset Series Race 1 – Melbourne Zoo – 8km. For my full race report go to http://forums.ausrun.com.au visit the Events section and go to Sunset Series.

(shameless promotion of our little forum…..)  But in summary, it was great to get out to an event, met up with many familiar faces, including Ausrunners, Nike people and past Nike Running Club runners. 8km in 2 laps, the rain meant a slightly damp and slippery course, it turned out to be quite twisting which contributed to a slow early part to the race, but the pace was quicker than planned….if that makes sense. I was feeling comfortable at a quicker pace than I thought I would.

First lap done in about 17min, second lap opened up a bit and I felt pretty good most of the way, on reflection the only thing I didn’t have was a burst to hit the last km with. Finshed in 33.50ish, but official results have me at 33.21???  Overall, happy with the first race of the year at better than 4.15pace.

 

Run 14 – Friday in the city, met with Jarrad again, who was feeling pumped and ready for a good one. I was tired (too many short nights sleep) and the legs a little tender from the weeks running. Particularly my knees and calves, my calves I think were still trashed from Sunday, and the hard run on Wed didn’t do them any favours. But I took it easy early till I met up with J, then he tells me he wants to do the longer Faulkner Park loop, by the top of the Tan I was feeling OK, so we did the FP loop. On the way back he was feeling jumpy and I could tell he wanted the pace lifted, I went with him, and once I stopped thinking about my legs it all came a little easier, it turned out that I was in better shape than I thought, and the last 2-3ks of the run were pretty quick. I was happy that Jarrad was feeling better, since his disappointment over his last race, and also happy that I am finding it easier and easier to string quick sessions together. Overall I was running for over 60min again.  If I can get a run in on Sunday I will be back on track for my 150 target.