Saturday, July 29, 2006

Long Run with company

Early this morning, I started the run that will take my weekly total to 80km.....but in reality it just made my fortnight 119km, and so 60km average, which is still better than previous weeks.
My week ends on Sunday, but highly unlikely I'll run tomorrow, I do not want to push it too much.

Leaving home at 6am, I made my way down towards Mooroolbark via Victoria/Mooroolbark Rd. Then onto Hull Rd to meet Tony (Tiger Boy)at Cardigan Rd. From here we determined a rough plan of 90min+. Up Hull Rd to Croydon, Mt Dandy Rd to Carcoola, to Mullum Mullum Creek, to Yarra Rd - past un-named runner's house - to Maroondah Hwy, to Exeter Rd - nearby to another unnamed runner's house - to Lyons Rd, to Black Springs Rd, to Yarra Valley Bvd, through the estate to Kimberly Reserve, to Edwards Rd (via new estate), then onto Home through Chirnside Sts. All up, 26km+, 2hr10m on a hilly course which included some grassy uneven sections late in the run.

I was very happy for the company, as a few sections would have been pretty draining on my own. The morning was great, only a handful of rain drops, and all done before 8.30am

A rest now for a day or two, then back into it. With most runs being 12km+ recently, I might go for a shorter sharper session or two. Or maybe same length, but with some fast sections midway.

PS. If Jaykay was visualising last time, then this course will have made it worse, going so close to home....enjoy the journey.

Thursday, July 27, 2006

Sensor Lights...

Wed morning run - cancelled. No probs, I'll run straight after work - cancelled. After dinner, boys asleep (almost), 9pm, falling asleep on the couch. Get up idiot!! Change and run.

I decided to take my 13km hilly course in reverse, I'd never run the reverse on this course. Feeling pretty ordinary, so taking it easy. Slowly warmed up and fell into a rhythm, after about 30min I decided to extend one of the loops. I suppose this was a positive decision to not get beaten by the run, this added at least a km. I determined the hills would be an opportunity for positive effort, using a mixture of shorter quicker steps and strong strides, the uphills were quite good.

The course was not as hilly in reverse, or rather there was more downhill than up, so it was not a tough course. In the middle section, there is a string of long downhills to really cruise. The back end - as always - was worked a little harder, more in a desire to just be home, but equally not wanting to short-cut the course. Total distance 14.5km. 1hr06m @ 4m37s. 2 runs this week and already more km than last week.

Are you still wondering about the sensor lights??? When running late at night, I am very conscious of the sound of my footfall causing curiousity or suspiscion (sp?). So I often run right in the middle of the quiet estate streets. But....can you imagine how many homes have sensor lights that get triggered by something (ie ME) in the middle of the road!!! Really annoying, as I would rather slip by unnoticed.

Monday, July 24, 2006

Yada Yada Yada

I've missed recording a couple of runs so i won't bore with too many details.



Friday in the CBD - very cool, but an easy (with company) 13km in just over an hour. Great to just cruise along.


Saturday - last minute decision to run the AV 12km cross country. A grassy course that had more effect than the hills. Even the downhill seemed a little too hard..... In general a good run, the 4 loops were mentally tough for me. I finished in 51m30s. Lap splits 12.29, 12.43, 13.04, 12.40, plus the last straight 35s. A strong last lap was very encouraging.


Sunday - planned to run, but spent the day with the family instead. A night run was aborted due to rain. I didn't want another bout of cold/flu and the ' I told you so', that comes with that....



This morning I got a much better start to the week, by racking up 25km before breakfast. 2hrs on a mystery tour from my front door. For the first time I decided to run down the hill from Chirnside to Lillydale Lake, then a lap and a half, then up to Warby Trail, a quick down and back to Maroondah Hwy, then back to the lake. Over to the 'Lakeview'??? Estate, across Hull road and into Mooroolbark. A bit of a back street tour to the 5 ways then homeward bound via the trail that follows a creek to Bellara Rd, more back streets to Manchester and then home. A big confidence booster was the near sprint up the last hill (Maroondah Hwy) to home.



I'm actually getting some amusement out of talking to my non-running work colleagues. They cannot comprehend running for 2hrs or 25km and more. It does help bring my 'normal' into perspective, and helps me realise the achievement that it actually is.

Wednesday, July 19, 2006

It started out easy....

As you know I have been battling the slower pace when running on my own. Well an evening run last night, and it all started so well. I went into a new estate, so the unfamiliar territory kept me in check I am sure. After 20 odd min I was already planning my post about how successful I'd been in my quest for steady running......

Then I headed closer to home, which meant a nasty little climb up a steep hill. Once at the top I had about 4km to go. Snap....something clicked, I do not know if it was the guy in black that scared the crap out of me or what. But from here on I was almost in race mode. Quick legs and fast pace. I tried to control the breathing and actually found that the effort was not as strenuous as it should have been.

Once close to home I deliberately wound it right back for a 500m cool down. Home, stop, clock 62min, distance 14.15km......surely not??? Ok, even if I round down 5% for SDM error, still over 13km in just over an hour in some mixed terrain and a slow start..... Oh well, the steady training run will happen eventually.

Perhaps running before dinner would be better

Saturday, July 15, 2006

Long run in the darkness, rain and cold

With the need to be home by 9am, I had to get going early today. I was on the Koonung Trail by 6.15am. Given it was dark and wet, and I had not been on this trail for some time. I decided to stick to semi-familiar territory. That was until I noticed the trail has been extended east along the new construction area. I followed it as far as I could and got to Park Rd. Here I turned around and headed towards the city again.

Obviously people are generally more sensible than me, as I only saw the same cyclist twice in the first hour. This is the trail I used to run when we lived in Box Hill. There is a massive difference in my running back then, so nothing seemed too familiar. I got to my turnaround about a km from Bulleen Rd at a water tap there.

Daylight had arrived for the return leg, but also the chill in the air. Clearly I had been running with the wind on the out leg. I was feeling a little fatigued at a few points, so I was determined to run the small hills strongly. I got back to Springvale Rd earlier than planned so I did a little exploring on the opposite side of the Freeway, discovering that it is gravel, so I think I 'll use this side in future.

Overall 2hr04m running, covering somewhere between 26.5-27.7km depending on how accurate my SDM is. Possibly a bit long and a bit fast, but once going I was feeling pretty comfortable.

If I can run tomorrow then it will be another 50km week.

Friday, July 14, 2006

Fast Hills

Rather than kidding myself by trying to cruise my shorter hills course from home. I went out the door on a mission.


This course is 7.75km, it starts with a slight down hill for almost 2km, so a early warm-up with little effort is possible. Then an uphill turns into the first nasty hill. It is not long but gets very steep. Quickly followed by a very steep down-hill, I am sure I've never let myself go on this one. A little rest with slight down-hill, then the start of the long steady up-hill section. Often timed this at 9min and nearly 2km. Then some more downhill (can you see the pattern yet??), then the last of the tough hills. Once at the top of this bit, I come to a downhill which is the trigger for the fast finish I have got into a habit of doing. A couple of small rises to end the course.


Last night, I didn't allow myself to relax into it or to switch off at any time. I didn't wear my watch, so I have no idea of my key marker splits. The first big hill was hard work but comfortable. I was breathing hard. The downhills were taken with effort so no real breather time. The 2nd long climb was tougher than normal, but it was also faster so expected. The tops seemed to arrive earlier than expected. The 2nd half of the run was pretty good. The last 1.5km was tough but I felt in control and not too fatigued, so my endurance in holding together. Hard sprint up the last little rises, home and stopped. 34m34s. My quickest time by well over a minute. My quickest this year by over 2min. Happy with that, and it was on a full stomach in the dark.



Todays run was aborted due to some family needs. There are days when you just have to stay home. Tomorrow is hopefully a very early start and 2hr+ on the road and 24km+.



BTW - I've decided to take some proactive steps to avoid getting runners physique. Just simple push-ups, sit-ups but the goal is to avoid skinny arms without spending any $$$.

Wednesday, July 12, 2006

Lake again

A reasonable start to the weeks running. This morning I got to the Lillydale lake courtesy of a later start. It was a little cool and I was pleased that I went with 2 layers incl a long sleeve. Obviously the locals thought it was too cold as no-one was out and about.


A nice gentle start and simply planned to move comfortably along. No quick sections today.
The only change I made was to venture up a hill in the new housing estate to check it out, so that added a bit of hill work.


I always find it amusing to guess what people are thinking when they see me several times running in different directions around the lake and surrounds


Overall just short of 45min, so probably 9-9.5km. A comfortable run with the pace slowly increasing as I warmed up more.

One of the guys from the cricket club moved into our estate on the weekend so I'll have to contact him soon about going for a run.

For those with the not so subtle suggestions for racing on the 23rd.....anything is possible, as it appears it may be my RDO that day due to a change.

Sunday, July 09, 2006

Catch-up

Well it has been a better week. If you check http://forums.ausrun.com.au then you will possibly know that I had a better week this week. From a running POV anyway.
4 runs for over 50km, my legs felt a little fatigued tonight, but nothing to worry about.

I am pretty close to needing a race I think. I keep wanting to check my speed and test things out a little. I'm not getting bored or disinterested at all, but just a feeling of the need for competition

Hopefully another good week ahead...

I am also probably not doing the right thing by myself by staying up watching the Tour de France.....so I am now off to bed.

Wednesday, July 05, 2006

Loopy Lake morning

Firstly, a big thanks to those who read my blog and take the time to add to it with their comments.


JK & Em, I'll take you up on the offer soon. A slower pace does not bother me, in fact it would probably do me good.




Today was my first morning run in a few weeks. Taking advantage of a RDO, I headed to Lillydale Lake just after 7am. As per my recent comments the plan was to slow it down, but once under way I decided on a new plan. I would focus my fast effort in spurts a bit like a fart(teehee)lek session. The theory being that the short fast bursts would take the edge off so the remaining time would be just rolling.



10min warm-up, then once at the wetlands 1 lap slow 5m44, followed by one lap fast 4m13s (new best). After this I just cruised for another 15-20min. To finish I decided on a lap of the lake using the 250m markers for intervals. 58s, 70s, 58s, 70s, 52s, 70s, 52s, 85s (water stop), 52s. Total lap 10m40s for 2.5km.


Overall 48m running for 10km+. A thoroughly enjoyable session one that I reckon I'll duplicate again in the future.



Next run, 7am in the City.....if some buddies will meet me. If not, then happy to take any other offers for company, I don't start work till after lunch (late shift)

Tuesday, July 04, 2006

Save me from myself....

Last night (Monday) started badly when my plan to stop on the way home from work to go for a run was foiled by my lack of footwear. I had my shirt / shorts / socks, I even got changed before leaving work, but when stopped at determined location…..no shoes.

I got home resigned to the fact that if I was to run it would be after dinner again. But, my lovely wife had already bathed the boys and dinner was being eaten, so she sent me out the door then and there.

I did not know where I wanted to run, since the initial plan was for a flat location run. So – as you do – I picked the longer of my very hilly courses from home. Mainly because I wanted to run for an hour, but also because I had not run it since the GOR and it was time. The only consession I allowed myself was to avoid the first really nasty hill which is before the legs are warm, so the 13.2k course was reduced to about 13.1km….

The air was crisp and there were more cars about than normal (given normal is 10pm), but I felt pretty good and just rolled along. But it seems that I am less and less able to just roll along and find myself pushing the limits a bit, especially on the up hills. I think perhaps I have a predetermined duration in mind, so that places pressure on me to get inside that time. Of course I could have easily shortened the course to keep to an hour, but that sub-consciously feels like a cop out.

Anyway, all was OK, even my objecting calf muscle didn’t give more than a whimper. I got to 40min and wondered if I would get home by 60min, I got to 52min and wondered again, inevitably the pace when from rolling to rapid. The last 10min was very fast. Home in 58m49s. Stupid competitive drive…..

13.1km at better than 4m30s pace on a very hilly (read 12-15 separate rises) course, too fast for a evening training run, but surprisingly comfortable most of the time, and equally happy with my endurance towards the end.

 

But – in desperate hope of some devine wisdom. Given that more of my running is solo these days and it is tougher to find company due to my wacky work/life situation, how can I force myself to slow down and just roll along – like the plan is before every run…..but rarely happens.

 

Hopefully I can get a couple of morning runs in this week, that might help….

Monday, July 03, 2006

Things of note: (or just things)

Will Eddie get the sack? Would you be happy to see his colours lowered?



Why can't politicians be sacked? Once they are voted in, they can pretty much stay until the next election. How can this be right?



Why do idiots always seem to get their faces onto Current Affairs shows to 'represent' their generation?



Why do people fail to see how ridiculous the level of pay AFL footballers receive really is? Why do they then suggest they get paid more? Surely the public can see that the more they earn,the more they will pay for tickets / merchandise / food etc? Any other organisation running wages at the levels of footy clubs would be declared insolvent. Why doesn't the AFL poor more money into local footy from its windfall, rather than the select few??



How long before WorkCover gets fined for unsafe working practices of its own? the ultimate irony??

Sunday, July 02, 2006

Almost to Sydney

I stole an idea from another Ausrunner (thanks Chris), and measured how far I have run since January. So far I have completed over 1000km and that sees me just 80k short of Sydney. The route I will take ensures I pass by all the towns I have lived in on my way to the Gold Coast. If I stay on track I will go past the Gold Coast before December (870km past Sydney)...



BTW - this is the first time I have kept any records, and definitely the first time I have run more than 1000km in a 6month period. There have been many fantastic memories this 6 months, I do not think the next will be as interesting. But if I can gain enjoyment and consistency (habit) and also lock away a fastish Half Marathon, then it will be a good 6months for me.



3 runs last week, nothing over the weekend. Better than the week before.