inhisshadows ramblings on running

Oops I did it again

2011-08-02T17:58:00.003+10:00

Brittany eat your heart out I am more hardcore than you. Shoulder came out again, this time though it was meatier...not playing squash but this time it hurt like nothing else, it came out in my sleep! Admittedly I did play squash before heading to bed, and admittedly I recall playing an overhead shot that didn't feel good at all, but really in my sleep! what on earth was Mrs Shadow doing to me?. This time I have torn all rotator cuff muscles and can't lift the arm beyond horizontal. I think the best remedy for that would have to be a weeks skiing - what could possibly go wrong!

Off to the glue factory for me

One Swallow doesn't make a summer

2011-07-10T15:20:00.002+10:00

But it certainly let's you know it is on its way. Likewise one run a recovery does not make, but after 137 days of not being able to run without pain - I finally got a run in and came away fine. I'm going to take this very easy, but here's hoping

A quick nod to injury

2011-06-21T19:57:00.004+10:00

Well it is official, 2011 is not a year in which running is prominent. I was getting back into the swing of things over the last few weeks enjoying a gradual build up to some decent Spring/Summer mileage but old man injury decided to come back for one last visit, and he had two beauties for me

1 - Medial Ligament strain (playing squash)
2 - Right shoulder dislocation (playing squash) being the awesome man I am I put this back n myself (and nearly fainted)

Both are painful and both don't respond to the action of running, looks like I may just take up aqua aerobics, or bide my time and try again and maybe give up squash?!?!

All is not good in the hood

2011-04-24T19:45:00.004+10:00

My last post was brief and spoke of Achilles tendonitis, this post could be the same in its brevity as nothing has changed. I am unable to run without pain so am not running. Instead i am at the gym, swimming, riding and doing tabata training, I'm loving the intensity of it (its like a session of 12*400 in its intensity), but missing the running.

I am a certain scratching from the half in May, and have had no improvement in two months so this may be a longer term injury than I first believed. Who knows maybe with all the swimming and cycling I could finally come good on my multi sport flirting.

Quiet week

2011-02-20T14:19:00.002+11:00

Achilles Tendinitis can do that to you - apparently not a bad dose, but causing some pain and some lost sleep, let's hope i can get back out there next week

Near perfect Sunday run

2011-02-13T17:04:00.002+11:00

The days are getting shorter, which in turn means the sun comes up later, which in turn means I get about 15 minutes more sleep in for my Sunday run (you wouldn't have me running the streets out west in the dark now would you!). I was on for 2 hours today which equates to approx 24 km on my Sunday pace, I mapped out a course in my head which I thought was going to be about 24km, 1 long loop and a smaller loop. The sky was overcast, wind slight and the humidity average - perfect running weather.

There were heaps of runners and cyclists out this morning, and I greeted each with a big smile and a g'day - they all reciprocated, I was having a nice little run wasn't I. My breathing was easy, my stride comfortable and my HR unnoticeable, perfect long running feel!

I went past the crossover point of my long loop at 14.6km, not too shabby on the estimates stake I thought, should be close to 24 km. The next loop was more of the same, smiles, g'days, easy pace, relaxed cadence, low HR - but bucket loads of sweat, it warmed up a little, but I was still feeling great. At 23 km I stopped to grab my first drink and then headed home. Got home in 2hrs 3 seconds, or for those interested in my estimate - 24.04km, not too bad, I now have a great 2hr run mapped out complete with hills, flats and steady descents. What a brilliant start to the day

Corporate Cup - Race 2 series 69

2011-02-09T21:31:00.002+11:00

Back to back Corporate cups, and a few weeks off now. After last weeks effort I was not too sure how i was going - but thought to myself 'just improve by 30 seconds - you can do that'. The start was a little bit crowded and I was running with Andrew and Chris from work, they are looking fit at the moment so my plan was to stay with them for the first 3 ks and then hold it home. I went out hard down the hill in the first k and was comfortably in my stride until......my shoe lace untied! I tried to run with it but I kept catching it so half way through the second section I stopped and tied it, I estimate I lost about 10 seconds (remember that). Kept pushing through and felt good, but my unscheduled stop meant I was on my own. Turned for home and looked at the watch "damn it, you might just make a fast point if you push a bit harder" and harder I pushed, the last hill I knew it was probably just out of reach, and I was....10 seconds! I was happy with the result though, it was a surprise and I was able to have a laugh about it. Next race I will be back on for sure

Sunday sauna

2011-02-07T20:54:00.002+11:00

I woke up to a phone call from NASA Saturday, they were checking if they could test the new Mars Rover in our back yard - it was a BILLION degrees! I had plans of doing 50 minutes but I am not a sadist. Woke on Sunday in a pool of sweat and donned my tiara for a while, still too hot. Instead I busied myself doing man jobs around the house, mowing, edging, raking, watering, sweeping the courtyard, you know man stuff. Come 1pm (sometimes known as the hottest part of the day) I headed out for my long(ish) run.

I Went out around the M7 onto Old Windsor Rd, followed that past The Mean Fiddler a constant stream of sweat marked my trail so I knew I wouldn't get lost. On reaching the 1 hour mark I turned to head for home, it was then that the weather thought it should also turn, that cool change that we had been promised came in the form of a blustery southerly, or as I knew it a damn head wind. 13ks back into a hind wind all the way, my pace slowed dramatically and added 10 min to the return leg. But I got home....eventually.

Corporate Cup - Race 1 series 69

2011-02-05T12:21:00.002+11:00

A hot start to the 2011 Corporate Cup series with temperatures nudging the mid to high 30's. I ran with the boys from work and was soon feeling the effects of the previous days exertions, by half way I think I may have been dancing a soft shoe shuffle that is the only explanation for the feeling of two steps forward one back that hit me.

Last 2 kays were a real struggle and trudged over the line in 25:30 (I think) my worst time in a couple of series. I was soaked with sweat, got back had a shower then went to a meeting where I continued to sweat like a pig for the next hour, it was not pretty.

Horrificly hot hill reps

2011-02-01T19:34:00.002+11:00

After being duly chastised for "Princessing" on a few hot runs I sucked it up and dragged my sorry ass out the door at 12 today - or as some of us knew it 33 degrees - for 15 hill reps on the ANZAC bridge. A tough session under the belt

All up 9.5 ks and a thirst that wont quit

Month in review

2011-01-31T20:31:00.003+11:00

A decent January for me traditionally I have been on the softer side in the first few months of the year, so it is pleasing to have a passable effort locked away in the training bank.

Total runs - 19
Total km - 191.56
Total times I princessed out of a long run because it was too hot - 2

So all in all a decent month, had I completed my long runs it would have been a better result (obviously). I have also locked in some goals for the first half of the year which will help with the focus. All things going to plan they should be just to the right of screen

Medium Sunday Run

2011-01-23T09:25:00.005+11:00

Just keeping the kays ticking over at the moment so nothing longer than 2 hours on the road, or as in today 1.5 hours. I joined up with the M7 Social Run today and trotted out along the bike paths towards Quakers Hill. Unfortunately I was just behind the lead group of two by about 300 meters and just infront of another group of two by 300 meters but it was OK still had a good run. Looks like there are some handy runners living around me so will have to try and catch up with them if they head out on regular Sunday runs, company is a good thing on those runs.

On another note just took delivery of some new shoes - check out these bad boys

Or if you are after something a little more sedate this number should do the trick

Seems they let the designers run amok with fluorescent pens

Man problems

2011-01-19T22:24:00.002+11:00

I'm really enjoying training at the moment, generally after a few weeks break I find it hard to get back into things but not this time I am ready and raring. I have nearly completed my goals for 2011, I think I will concentrate on 10km and Half distances (and of course C2S), but I am sure come May the Sirens song will lure me into contemplating another tilt at Sydney.

I am getting a little sick of BNS (Bleeding Nipple Syndrome), I have suffered with it since Sydney. My man boobs are in a constant scabby state of pain, showers are torture and no one likes to see streaky singlets on a run - I wish they would just fall off and be done with it, I don't need them anyway

Humid hills district run

2011-01-16T22:36:00.002+11:00

Planned to get up early for my run this morning - but found that sleep was more enticing. Now that I am getting up at sparrows fart (5am) to get to work I am precious about my weekend "sleep in" (7am). Anyway based on the sleep in I had to do a midday long run as that is when SJ has his lunchtime sleep.

Mrs Shadow wasn't thrilled with the idea of me heading out in the hot and humid conditions but I chose to ignore her words and set out. What can I say it was hot, humid and horrible! I took a bit of a turn left, turn right turn right turn right turn left approach - I knew where I would eventually end up just not the exact way I would get there. I ended up running through Baulkham Hills and Castle Hill, the name should serve as a warning as that is exactly what I did, hills hills and more hills! It was low 30s and high humidity and just hard work. Despite being in the middle of suburbia there wasn't a stray tap to be found, eventually after 10ks I found a tap and guzzled down the water - peeled stringy bits of dried spit from my mouth an felt a little refreshed, as they say though once you get that thirsty the damage is done, I just felt so dehydrated again after 1 k I stopped at a servo and downed a drink. By this time I was on a main road and repeated this at every servo. I estimate I consumed 2.5 litres of fluids on my run - but when I got home after 20 ks I had still lost 3kg! Still a good run but next time I will either run in the morning or at least carry some drink

Spot the difference

2011-01-12T19:01:00.009+11:00

Pub2Pub

Find more Runs in Collaroy, Australia

No coastline for me - just hot sweaty bike paths.....

2010 in review

2011-01-11T20:38:00.002+11:00

2010 was a mixed year, it marked my return to regular training and racing. It had some promising results and a few disappointments, let's have a look

Training

My training was consistent albeit marred by the onset of old mans injuries, I sustained several strains and tears to my calves over the year. I need to address this in 2011 if I want to keep running over the long term. For the first time ever I clocked over 2k in training (a concerted effort in the last week of the year got me 2001!). Another plus was me deciding to add some structure to my training courtesy of Pat Carroll, seeing the meaning behind the training was a huge benefit this year.

I know I toyed with the idea last year but I can now see the benefit of running sessions with HuRTS, all my speed sessions were completed by myself last year - not one with company! Now I know I pushed myself hard in those sessions, but the benefit of having some company/competition cannot be underestimated, I will without doubt start these again this year.

Racing

I had some good races, I had some great races, I had some poor races. When I look at it seriously though I did not have enough races, there were a few times towards the end of the year that my lack of racing showed. The best example was the Pub2Pub I know I could have done better but I did not know how to stick with someone as they went past me around Mona Vale, it sounds silly but I knew I could stick with them - I just didn't have the confidence. More races for 2011 will address that.

Highlights

There were several highlights

1. Hunter Valley Half

I managed a new PB there, but the PB wasn't the main highlight it was that I toughed out a race in awful conditions and got a good result. I was pleased with both my time and place and the way I ran the race, I spent most of it by myself but ran a consistent race.

2. Corporate Cup PB (22:30)

This was purely because I had wanted it for a while now, the last time I ran this in the 22s was in '07 and it was a long time coming. Again I was pleased because the PB was on my steam and not with any pacing - I am going to target another PB in this race this year, but I am willing to have some pacing for it as I know it is going to be tough to hit the target by myself

3. Pub2Pub

Nothing in the way of a PB this year as it was a shortened event. But the pleasure of running a race to plan was huge, yes I was disappointed that I didn't stick with some competitors around Mona Vale, but running to plan and achieving my placing goal (to the place) was satisfying

Lowlights

I wouldn't call it a lowlight per se but my poor showing at the Sydney Marathon again left a sour taste in my mouth. There is no doubt that I trained well, my races leading up to the event are testament to that fact, but again I have come up short. I ran a PB which is good, but I didn't run the PB I know I am capable of. This distance has the wood over me at the moment, I stress at the moment.

All in all it was a good year - every distance I raced I got a PB and my training improved out of sight - onwards and upwards I say!

6ft dream - vanishes

2010-12-12T09:23:00.003+11:00

That is what happens when you move house, forget to connect to the net, lose track of your emails and have meetings booked from 8am each morning! Sadly (or thankfully if you are HB) I missed the boat this year through pure disorganisation. I truly thought entries opened later in the week than they did. Oh well will just need to train for something else.

On the home front just put down some schmick new turf yesterday and have been communing with it since. Just need to fix the garden, finish the painting and pull out a few new tools around the house (I'm building a nice collection now). Off to Perth today for work and then through to Adelaide, should get a run in around the town tonight - should be fun.

Crook as Rookwood

2010-11-14T17:54:00.003+11:00

Have been quiet of late - because no running has taken place.

I recently started a new role (decided to go back into people management - 50 minions!) and have been flogging myself to get this area running well. My training was going well but long hours plus hard training plus working on our house to get it fit for sale just proved too much. Have spent much of the last fortnight feeling like I have razors in my throat, and have been off work more than on! Couldn't even consider pretending to run the Run4Fun and JP was out of the question - but thankfully I am now feeling better and will head back into training tomorrow.

Not sure but may have a crack at 6ft (see if I can slip that one in there quietly)

On another note we have recently kicked out our colourful tenants from our house, there is a bog load of work to do on it - so we have decided to move back to the "North West" for a while to get the place up to scratch for sale, no more beach runs and a few M7 runs over summer.

Baby steps

2010-10-05T20:21:00.002+11:00

Like a spring gelding I got back out on the road today, tentative at first then after 10 minutes confidence grew. Having completed all the strength exercises I was prescribed without pain I though "stuff it" lets give it a go. 30 minutes no pain and feeling fresh - the enforced lay off after the mara has served me well.

Rebel run4fun 10k is on the radar now - then I have drawn up a plan to get me through to February, no racing just maintaining a base and improving speed.

Sydney Marathon - bugger the time....

2010-09-19T19:20:00.002+10:00

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who will know neither victory nor defeat." - Teddy Roosevelt

And that my dear readers is what I am holding onto this evening - I am the the one that cam up short.

I toed the line with a mate from work, we had similar goals and plans and thought it would be great to run together. A slowish start was on the cards, we didn't want to burn too early, we did though and found ourselves about 1 minute up in the first 5 ks (not a cracking pace - but a little quick). We strove to hold ourselves back and managed to maintain the 1 minute up for quite a while. Uneventful in and out of Mrs Macquaries, enjoyed the conversations, enjoyed the morning and I enjoyed the fact that I can run - seeing the wheel chair athletes did something to me this morning.

From 10 ks on is where the race unravelled, at 12 ks I re-injured my left calf. While uncomfortable it was not crippling, it is a tear high up the calf so the Quads and Hammy covers for it well. I continued on with Chris and enjoyed his tales of his travels, I'm yet to meet a runner who isn't nice. We kept on at our target pace through to 21 (went through at 93:50ish) bang on target and I was still confident of hitting my time. At 22 things started to come a little unstuck, I had a gel thinking there was a drinks station ahead (it was mistimed) - I got a little uncomfortable as blood rushed to my guts to digest the undiluted gel. For some reason I got in a bit of a funk here and told Chris to push on as I could tell I was slowing.

What happened next was just pure soap opera, I eventually hit a drinks station and downed some water to dilute the syrup in my guts - I then pushed on and was feeling good I had got out of the funk. I'm not exactly clear on what happened next, I either trod on a stray branch or jumped a gutter, the sum total of the event though was a rolled ankle. Again not crippling but as I was carrying a left calf injury and now I had a right ankle strain it was making running awkward and painful. I put my head down and just kept chanting RELAX, FOCUS, RELAX, FOCUS. It worked for a while, and I was still on for 3:12 - but then it began to fall apart. The downhill from Oxford St was too much shock on the ankle, the climb up the bridge over Park St was a massive stress on the calf - I was falling apart.

I got a massive boost when I saw my lovely wife and son near the fountain in Hyde Park, by this time I thought stuff it and indulged myself in a kiss and cuddle with my little boy (too sweaty for the good lady wife's liking), I ran off with a tear in my eye for some unknown reason - but I knew I would finish.

Hickson Rd was uneventful and slow, cramps set in at 36 and I found a unique way to manage that - jog backwards! it worked a treat. The pain in both legs was becoming all consuming and I was starting to worry about permanent damage, but pressed on. Back down Hickson and I was counting down "3ks to go! I don't even get warmed up on that distance" "2ks I wouldn't get out of bed for that" then Bang! Cramp again groin and quads, I was running like a zombie but I was running. I eventually slowed to a stroll and was caught by the 3:30 group - HB stopped to encourage me, but I was dark and frankly holding back tears of frustration and pain, he wisely pushed on to ensure the majority got their target rather than sacrificing for the minority.

41km mark and I was spent - I couldn't summon the energy to run, but the CR cheer squad put paid to that, they screamed and cheered until I ran, I kept going until the finish. I saw Mrs Shadow and SJ and just had to keep walking head down - I was spent physically and emotionally, HB saw me and asked was I OK, a terse no was my ungracious reply. I took off my timing chip, got my medal and gave my family a hug, at which point the disappointment took over and I had a great big man cry. I was limping, had a searing pain in my calf, couldn't put weight on my ankle and had managed to pretty much remove my right nipple! Not the best day.

As always I have since reflected on the day and am stoked that I got over the line in 3:29:50 nett, had I have been unimpeded by injury I know my goal would have been met - third time's a charm they say

Bugger again

2010-09-17T21:18:00.002+10:00

Jogging up some stairs at work today - as I do every day - and the calf tweaked again. Bugger, have been treating it intensely for 10 hours now, had a massage, ice and stretch and it is only marginally better.

Belief is that it is only going to truly hurt me on the up hills, might run backwards! Not much I can do about it now - bugger, I'll still be there at the start, and still have a red hot shot

Countdown

2010-09-11T14:00:00.002+10:00

Just over 1 week to go - or 4 more runs...

This is the time where you can do no more, you start to picture yourself in the race and the positive thoughts begin. I had a chat with my coach earlier this week about target times and he says I am good for 3:08 - I was getting ambitious and thinking very low 3's but he didn't share my enthusiasm. I don't agree with him, but I can be ultra ambitious, and last time I didn't follow his advice I blew my race so I will learn my lesson form last time and not ignore his direction on the day - that's what I'm paying him for I guess! I'm going to go out and run even splits, not banking on a fade if I do that I am saying I haven't trained myself to achieve the result I am after

Have been in Melbourne this week so got to do a few runs around "The Tan" - a brilliant place to run. I am feeling great and did my easy session of 13ks @ 4:32s - that pace was comfortable, and there is something very satisfying/encouraging when you can ease past other runners who are pushing it and you are hardly breathing......love it, the training is paying off.

I entered the run4fun last week after missing the Striders 10k, it looks like that will be my next target race and hopefully a PB. Anyway all focus on this week, staying calm, picture the race, positive self talk and having confidence in getting the result my training deserves

Longish Sunday run

2010-09-05T12:15:00.002+10:00

A tentative venture out on the road today to really test the leg. After last nights short effort I thought what the hell - let's give it a go. Given I didn't run yesterday I adjusted my program and instead of an easy 1 hour I decided on 2 hours around Narrabeen Lakes. The wind was up and there was surf on Narrabeen Lakes, it fluctuated from a howling head wind through to a powerful tail wind, and all other points on the compass. Surprisingly when I was running into the wind I found my pace didn't drop, I felt strong into the wind! A great warm up for a potentially windy Marathon, that is if the last few weeks are anything to go by.

All up 25km in 1:56 @ 4:39 avg - a great day and no niggles, only 2 weeks to go and confidence is growing. Just need to rest up, stay healthy and trust the training on the day - now just to work out what time to go for, my times are saying low 3 hours - very low, do I have the guts to go for it?

Progress

2010-09-04T19:17:00.003+10:00

Recovery is well and truly on track, have been religious about treating the leg and looking after it. I woke up this morning and thought I could have a crack at the 10k but thought better of it. Spent the morning running around after SJ and it was pain free.

Stretched a few more times during the day and then ventured out at 6 for 'no more than 6 ks' per coaches instructions. I felt sluggish for the first few ks but after 2 kms I felt good, the leg felt strong and I was happy - really ramped the pace on the last 2k home and did 3:45's - no pain no tenderness no tightness...good

Easy 1 hour tomorrow will see how it goes

Bugger - could be worse.....

2010-09-02T22:05:00.005+10:00

So the 'sore' calf is a grade 1 tear - could be worse, could be a grade 2 or 3, or I could actually have something seriously wrong rather than just a sports related injury, it's all about perspective.

Full recovery apparently takes 2 weeks, so no 10km this weekend - I am beginning to feel OK, but why risk further injury coming back a day or two early when I am under 3 weeks from the event. I may be able to resume light training next week, Stretching, massage, eccentric exercises, positive vibes and a few 'hippy' remedies, I will this beat in a week no stress........

Bugger! It could be worse though - it could have happened 3 days out instead of 3 weeks, I'm climbing the walls though, I need a run.

Month in review

2010-08-31T19:28:00.003+10:00

A great month for training - the best I have ever had and a perfect lead up to Sydney Marathon.

Total runs - 18

Total Distance - 299.09 (would have cracked 300 had I not injured my leg in the last 2 days)

4 Long runs - avg 34 km

1 very happy and pumped trainer.

The calf has improved a bit, couldn't put weight on it on Sunday night, improved on Monday and it was feeling brilliant today after a spot of acupuncture so out I went for an easy run......idiot! As with all injuries it feels better before it truly is. I'm a little peeved as I am not sure it will be 100% for Saturday and I was really hoping for a big PB, but the Marathon is the main goal so I am prepared to let the 10km go (for now) if that is what must take place.... let's see how it goes

Last long Sunday run

2010-08-29T17:20:00.005+10:00

Finally - the training program has reached its peak, the long runs are over, and the gradual taper begins.

I was feeling very tired today and it took 6 km to warm up and feel remotely human. Bumped into HB which was a welcome respite as I just wasn't feeling the love, but following a brief chat I set off and found my groove (so to speak). I decided to head up to North Head and do a few loops up there in anticipation of next Saturdays 10k, I bumped into Chris from work who was also out for his long run - he is looking strong and fit and should easily go under his 3:15 target, we may even run it together as we are around the same level (he finished within 30 seconds of me in the Pub2Pub last week).

I did 2 laps of North Head which took in the walking track and then headed back - it was then that I tempted fate, I bumped into my in-laws and had a chat with them, I said this was the last major run for me and I was pleased to get through this huge block unscathed. I bade them farewell and took off home within 300 meters bang I got a sharp pain high up my left calf, it didn't let up and I ended up nursing myself home. It was reasonably easy to run as I could adjust my stride to mask the discomfort but when I stopped it was very painful. I've been icing it for the last 2 hours and it is responding - it's certainly not a concern for the Marathon but may hamper my 10k goal next weekend.

All up 32.5 in 2hr 36 @ avg 4:47 so a cracking run - I feel great, I feel strong and confident, albeit nursing a tender calf....

Bay run

2010-08-25T22:08:00.002+10:00

We are spoilt for choice in Sydney when it comes to 'iconic' runs. I had to go a little longer today so decided to get out of the city and do the Bay run. Conditions were very windy but thoroughly enjoyable, I felt great and after a few ks the niggles from the weekends efforts melted away.

I was really surprised by the stats for the run as I it didn't feel like I was going that hard.

16.4 ks (4:46 avg)

That can only be a good things with the marathon just weeks away....

Pub2Pub - 31st in 44:50

2010-08-22T17:46:00.004+10:00

This is a great race - but frankly it suffers a little from the local fun run wanting to be something bigger, none the less I always look forward to it logistics issues aside. I woke at 5 and began my usual pre-race routine, tea, toast with honey and banana 45 bowel movements shower and dress.

I got to the start with 45 min to spare as I was concerned there may be issues picking up my timing chip etc, no such issues - but there was one huge issue in that they had what appeared t be only 6 port-a-loos servicing 4000 anxious runners, I trotted down to Long Reef surf club and thankfully not too many people had realised they were there - movement 46 was had in peace! Standing at the start line I had a look around and said to a mate "This looks like a fast field", there were grey hounds everywhere, it seems this race is growing a following in the running community.

The start was delayed due to some potential catastrophe on Pittwater Rd, I dare say it was parked cars, so after some false starts 4000 people stampeded into a path no more than 15 meters wide, needless to say I stepped on the gas to not get trampled. I found myself on Dicky H's shoulder and given he was supposed to be injured I thought he may be around my pace for the race.....not to be he finished in about 41....and he left me after about 500m.

It was a difficult race to pace as I again found myself in the no mans land of being between 2 groups of racers, I could not bridge the gap of the group in front and the group behind could not quite get hold of me. 5ks were reached in 19:30 and I felt in reasonable shape for the upcoming hills. I was disappointed to find a runner pass me just after 5 ks, only because I saw him trotting in from a side street only 30 seconds before - he had not been down there for a pit stop, he was joining late, the bandit. I decided if he didn't have the confidence to run the full thing I should have the strength to beat him eventually.

10ks reached in 38:50 (my second fastest 10 k ever!). Up the hill to Newport was great, I felt strong and could see the bandit slowing. Turning down towards the Newy Arms the Bandit had about 50 meters on me, and some of the other group that was in front had dropped their pace, but I couldn't find the go button on the down hill so just rolled on down. With 100 to go there was a group of 4 of us and a nice little sprint took place - I got the bandit on the line, he slowed thinking the first set of mats was the finish, justice was served! After a brief rest I turned around and ran back - 24km for the day

Again really happy with my result, it is a shame its not a PB given the shortened course, but checking the splits it would have been a cracking race had it been the full course. By my calcs I would have run a 52 min race on the full course (which is around a 52/3 C2S) Damn I am feeling in great shape!

I am enjoying my rest tonight, enjoying my beer and enjoying the satisfied feeling of a race well run.

Corporate Cup - PB 22:30

2010-08-18T18:41:00.002+10:00

I did it, I finally did it! After 3 years and several misadventures I finally beat my Corporate Cup PB, which strangely enough was done on the equivalent run 3 years ago.......

I have been hatching this plan for about 5 weeks now, eyeing off this run to PB. I had hoped to run today with a few of the guys from work, but through some miscommunication I ended up doing it by myself, had I have run with the boys I believe I could have run 22:20 - next time. Unfortunately I forgot to set the split timer on my watch so I can't really see where my time was made, however highlights

1km - 3:20

3km - 10:45 (1 minute ahead of my usual time)

Turn into the Domain @ 19:55

Finish - 22:30

So it appears I went out very hard and slowed slightly on the hilly back half, will watch this next time. I am still stoked with this time, as it is a race you do regularly so to see real evidence of your improvement is brilliant. Career best form I say

Easy runs, misaligned fibulas and needles in my bum

2010-08-17T18:51:00.004+10:00

Easy run today - crossed paths with HB and had a good a trot around the waterfront with him. 12ks in 1 hour, a nice easy run.

I had been troubled with a strange pain under my knee for the last few weeks - I thought it was ITB but I got it checked out today and it was a 'misaligned or twisted fibula'. Apparently a hangover from our ski trip. Anyway a few manipulations and over a dozen needles in my backside and leg and Bobs your uncle! I feel great again and it is amazing how free my leg is. I think I am an acupuncture and osteopathic convert!

Long Sunday run

2010-08-16T21:08:00.002+10:00

I am glad the peak of my long runs has been reached - I am absolutely flogged!

37.5 k yesterday in 3hr 7 min. I took the coastal route from Dee Why out past Avalon (turn around half way between Avalon and Whale Beach). It's a tough run on the way back with several testing hills, made worse by a sensational stack on one of the coastal tracks over Mona Vale, I am still nursing a very sore shoulder today.

I took the opportunity to play around with some different fuels on the run - too heavy on my gut so I wont be using them on race day. Got home just in time to avoid the hail storm which hit our area, rested for the afternoon and had a brilliant stretch session today. Out for an easy run tomorrow before the first run of the Corporate Cup series on Wednesday

4x1km - a cracking session

2010-08-13T20:55:00.003+10:00

4x1km today, a great session to do, it's short but testing and it really tells you how you are going. My goal was to trot out 4 sub 3:35 efforts and it went something like this

1) 3:33 - easing my way into the session, if you can call that easing

2) 3:27 - feeling strong

3) 3:27 - still going strong

4) 3:32 - started to really feel it and faded over the last 100m

A great session and glad to have it under my belt. Looking forward to Sundays slog

Tired

2010-08-11T22:22:00.004+10:00

As alluded to in my previous post my training took a slight hit during my holidays. To compound things further I came back with man flu and missed a total of 10 days running. Not a plan destroying break, but you don't want to miss any more days. So to remedy the situation I re-jigged my plan a little from the start of this month and have pretty much got back on track, but am really starting to feel tired (as you should around this time in a marathon prep). Looking at my last 10 days is also a fair indication of why I may be a little spent

Mon 2 - 4*4 minute efforts. 7.7 km (with warm up and cool down)

Tues 3 - 1 hour easy 13.13km

Thurs 5 - 3 hour long run 35.2km

Sat 7 - 50 min easy 10.09km

Mon 9 - 3hr 10min long run 38.00km

Tues 10 - 15 hill reps 10.68km (incl warm up and cool down)

Wed 11 - 1hr 10 Easy 14.04km

So 128 km in 9 days (or 83 in 5) and on track to hit 180 by weeks end with another big run of approx 38km on the cards. Following this week I have Pub 2 Pub - I will probably do there and back, one more run over 30km (might to a Manly to Palm Beach run), Striders 10km and then 2 weeks taper. It's getting close

And to round things off a quick photo of Shadow Jr picking up good habits early

N.Z Ski trip

2010-08-10T19:03:00.006+10:00

A few pictures from my trip over this ditch - great fun, and although my training suffered due to inevitable soreness from skiing (and being crashed into) I think the enforced rest may just have done me some good

The way we all want to be dressed on a plane

The motley crew

A natural talent

It looked like a good photo op

Laughing at dads extreme fear of heights

Wind assisted

2010-08-03T21:13:00.002+10:00

Great run today. Felt absolutely brilliant after a massage yesterday, albeit painful. Took a circuitous waterfront root from work, around Darling Harbour, Barangaroo, the Piers, Farm Cove then over the Cahill back to work and was either battling a strong wind or benefiting from it.

Saw the HuRTS squad pushing out what would have been a tough session in the conditions. All up for me 13.12 km in 1 hour, and a welcome return to form after suffering manflu for the last week - great day

Hunter Valley Half - 18th in 88:50

2010-07-31T16:41:00.005+10:00

Another PB, you beauty!

I was feeling very confident and relaxed in the week leading up to the race, I had been training well and was on holidays. A quiet meal at the Cessnock Rugby League club and a strong win by the mighty eagles meant a good nights sleep. I woke at 5 had a few cups of herbal tea (Green and Rooibos) and my usual pre-race breakfast of toast with honey, banana and a sprinkling of dates. This was followed by my usual 45 'evacuations', a shower and change into my race gear.

On the way to the start I realised it was cold - bloody cold, I discovered my car has another symbol on the dash - a little snow flake for when it is 0. The cooler temp saw the mood at the start a little subdued, I did a 3 k jog and some strides before the start, then meandered down to the start line. Unlike SMH Half I had felt no compunction in standing at the front as the first lap of the oval would stretch us out correctly.

When we started I pushed a little harder just to ensure I wasn't engulfed by the inevitable scramble that happens in a race, after 500m I had settled into a good pace, just above 4 min k, comfortable in the pace but not with the temp. I had dressed poorly not anticipating it being both cold, foggy damp and windy - I consoled myself with the knowledge that once finished I was heading away skiing.

The first 5 k of the race is a steady uphill followed by a steady 5 k descent, as we all now though you rarely make up time lost in the ascent through the descent. I had a feeling that my goal of 86/7 may be a push in these conditions, I had a chat with another competitor (I think his name was Nick) for a while here, we were going for around the same time and thought it may be good to pace with each other for a while. I'm not sure what happened but I think he thought competing against each other would be better, and put a surge on at the foot of a small pincher - I thought good luck, I'll see if you can do that toward the end of the race. And then came "the hill" it's a real pig of a hill and it delights in taking hope, joy, passion, strength and commitment from all who tread it - okay a little dramatic but it is a tough hill - as the photo shows (it shouldn't look that tough at 4km)

After climbing K2 the descent began, I was passed by two rapidly moving gents - one breathing like an out of condition Labrador the other gliding gracefully again I thought I'll hopefully see one of you later. The downhill was good but I wasn't going to try and tick over 3:45s to even things out so just satisfied myself with easy running knowing that the tough out and back was about to begin. Crossing McDonalds Road to follow De Beyers you could feel the wind picking up - it was still foggy and the wind mixed with now moist clothing actually made my teeth chatter, a new experience in racing!

This section is a real slog as it consists of 3 really testing climbs, I just put my head down until the turn around and then thought lets see if you can't get going. I ran the next few ks with the first placed female - she was moving well and ended up putting a minute on me in the last 6 k, we were both feeling the cold, my lips were blue and grasping the cups for a drink was problematic but given the cool conditions the drink was more for comfort than necessity.

It was spectacular to round a corner on this section and see all the competitors coming the other way emerging from the fog half way down the hill, and it gave me a pick up. As I turned onto McDonalds Road the next closest runner was 200m behind and I could see Nick and the heavy breathing gent about the same in front, with the first placed female just passing them, damn she was moving now! I felt I could comfortably catch both of them and at the 19.5 k mark I made I move. After catching them at 19k I sat on their heels waiting for the time to pass, I could feel I had one good surge in my legs and thought I could keep a solid pace for 1 to 2 k.

Just as the last hill began I slid out past them and pushed hard. I know I surprised one of them based on their all too Australian expression of surprise. Turning into Brokenwood wineries I was certain I had them covered and then passed another runner (I had missed him somewhere). A slightly ferocious battle ensued through the out and in around the car park which we both enjoyed, though our tired legs were neither appreciating nor responding as we wanted them to, there was no sprint in these legs just a fast tempo. I crossed the line frozen and satisfied a few seconds in front of my car park nemesis. I tried to eat an orange but I was that cold that chewing was impossible and it came dribbling out the side.

It's a tough race and I was thrilled with the time, onwards and upwards I say!

Updates, 10 weeks to go and other observations

2010-07-14T21:43:00.004+10:00

It's been a while - I have done a lot over the last 4 weeks

1 - Got sick

2 - Worked my backside off

3 - Still trained well

In the last 4 weeks I have clocked up over 230 ks of training, been consistent with my long runs and my painful interval and threshold sessions. The last few weeks efforts are making me feel a little tired so I am looking forward to a few days rest before attacking the Hunter Half.

I reckon I am in 86 min shape so will have that in mind come Sunday. It's a great race and am heading up on Saturday by myself to 'acclimatise'. Even better as soon as I finish the race I jump in the car, travel home, pick up our bags and head to Queenstown with family and friends to enjoy a weeks skiing. It should be interesting to see how I go getting my runs in there.

Only 10 weeks until the Sydney Marathon - and a lot of goal races and heavy training will mean the next 7 weeks are crucial, I have another 5 runs in excess of 30km, there is the Pub 2 Pub which is my big race for August and then Striders 10km in Sept where I hope to hit 37xx. Oh and I really want to crack 22xx for the Corporate Cup next series - Should be a blast

Baltic

2010-06-13T18:50:00.005+10:00

6am the sound of harps gently rouses me from my sleep, I roll over put one leg out of the bed and squeal like a little girl - it's Baltic! I convince myself that I am warming up by laying in bed and stretching...sort of.

6:30 am it now seems that someone has stuck the doona down with industrial staples, I just can't get out!

6:50 am, if I don't get out now I will not be going today. Shadow Jr is rousing in his room, there is no way he will let me go if he sees me. C'mon princess get up!

7:10 am - I'm out the door, bloody hell it is freezing...I really wish I was able to find my running gloves

7:15 am far out event he Garmin is struggling to get going, if it doesn't pick up the satellite soon I'm going back to bed

7:35 am who's idea was it to do the "Dee Why Dash" what good is going to come from running up all these hills. Why would I run to Oxford Falls? I don't think the sun hits these parts until 10am....

8:00 am - It's official, I can't feel my fingers, My ears are stinging and this is one of the biggest hills in Australia. Why am I doing this to myself

8:30 am - at last a downhill, that's more like it...actually there's quite a bit of downhill here, let's get the legs going

8:45 am - was that Rich from work giving me lip from his car? It's easy to be smug when you appear to be wearing three layers of clothing and have the heater on. The tips of my fingers are now purple...I don't think anyone every caught hypothermia from their finger tips

9:00 am - This is great, I am thawing out, what a beautiful day! Look at all these people out enjoying a crisp winter morning. Hello nice doggie, nice doggie - no you don't want to bite me! garn nick off you mongrel.

9:30 am - Right you are officially an idiot! Why would you end any long run going over Dee Why headland? You are a fool - yes it may help long term, but today it just doesn't, I am hating this run with a passion

9:35 am - "Daddy!" A huge hug from Shadow Jr to welcome me home - what a great morning. I don't feel cold at all

28.5km, 2hr 20min

Less is more

2010-06-09T22:51:00.003+10:00

I have been doing the comparisons to my 2007 campaign (I can't believe I faffed about so badly in '09) and it is amazing how effective the training I am doing now is proving to be.

1. I am doing 1 less run per week but I am doing more k's

2. My easy training pace has improved by 10 - 15 seconds and I am running at around 4:50 for easy runs

3. I am well ahead in my comparative Corporate Cup times. Nailed a 23:25 today

4. Long runs are, dare I say, a pleasure

I remember someone telling me in '07 "You need to know what you want to get out of each run, it has to contribute to your overall training." I understood what he meant but didn't really follow the advice, but now each run has a purpose it isn't just 'ks in the legs' so to speak.

I'm excited about the Hunter next month - I feel very strong now, and wiser for my SMH run. Racing is exciting again, and training has once again become a source of joy - I look forward to my hard sessions knowing that they are doing something tangible to my running ability.

Now for my big hairy short term goal - 22:45 in the CC 7 July. I would love to get back under 23 and a new PB for the course would be fantastic.....let's see

Hard Lessons

2010-05-23T20:19:00.003+10:00

1. Don't believe you can do more than your training allows

2. Don't forget to add some bodyglide around the dingle berries

3. Don't make a bet with Hamburglar

And thus the summation of SMH half 2010....Regardless of the above I am happy with what transpired.

I picked up HB at 6am sharp, he was mighty impressed with my heated car seats, in reality the only chance I had of beating him was if he became so enamoured with the front passenger seat that he decided not to leave!

We kitted up at my work, did a brief warm up and then jogged to the start - we forced our way up to ward the pointy end of the field (a few rows from the front for the mere mortals) and were made to feel like someone who shot Bambi! After a few minutes of nervous jigging on the spot (yes jigging) the gun went off - and here it was that I blew my race... HB and I maintained stride for stride along Macquarie St until the Hunter St turn. From here the stories diverge - I clearly remember saying to HB "lets open the legs up a little on the hill", evidently he didn't hear because I got tot he bottom and he clearly wasn't near me. Along Pitt St I tried to hold back for HB to catch up - but according to his story I was turning off Pitt St when he turned onto it, not smart running on my part.

The next few k's went by in a flash, not much to report. On Hickson I got into a brilliant rhythm and. I found myself not passing or being passed so was feeling like I was about where I should be, at the end of Hickson I threw a cup of Gatorade into my guts and as soon as it went in I regretted it, it was not watered down enough infact I wouldn't be surprised if it was pure syrup...

The next few k's were a little bit of a struggle as I began to get some cramp from the oh so sweet Gatorade. At the turn onto Hunter HB joined me looking fresh, and as much as it pained me I knew I wouldn't stay with him for more than a few k's.

I passed through 10 k on 40 and knew my original sub 90 goal was safe, but my 85 goal was in real trouble, at 11 k I stopped for a rather lengthy bladder release (couldn't hold it any longer!). I tried to up the pace a little back along Macquarie and onto Hunter, and it seemed to work, I began passing people again and thought "damn it I may just make 86".

From the run up Argyle, down Kent and through Hickson Road a battle was waged with some dude in a shirt made by his loving kids - emblazoned with "go daddy!" it seemed we passed each other a dozen times, as we went through the drinks area the lesson of the previous lap was ignored - another sip syrupy Gatorade..it did the trick and I had a quick spew on the run, it got rid of the crap that I took down 10ks earlier.

Up Pitt St I began looking at my watch more than I should have, mad maths calculations were whirring around in my head, yes I would go sub 90 for the first time but it was getting closer. Hunter St destroyed me and I took a good 300m on the flat to recover, from there I felt I was going backwards. The next 3 k were a real trial - and I think a lot of the additional 4 min on my next 10k split were accrued here. On the turn out of Art Gallery road I saw a mates wife who gave me an almighty cheer, and then told me "Vince must be 30 min behind you!". It gave me a little kick to the end. I finished in 89:18 net - a 4 minute PB, but well and truly shaded by HB who stormed home in 83xx.

I spent the next few minutes being typically filthy on my silly race, then I reflected on the fact that I ran a 4 min PB and people were storming home to get in under 100 min - I was pleased with my result and had learnt some good lessons about how I should race. It took another hour before I began focusing on my assault on the Hunter Valley half in July...watch out I feel another PB coming on.

Sharp

2010-05-13T14:31:00.003+10:00

Feeling sharp, feeling strong and confident. I have enjoyed my most consistent training since '07 (9 weeks a counting) and am now reaching a mini peak, and I am now tapering for Sunday. Ran an unexpected result in the CC yesterday - trotting out 23:40 (can't believe HB beat me!) and feeling strong throughout - no weak points in the run, I ran close to even splits throughout the course. I was more than pleased with that, especially given I was 'taking it easy'.

Ran my last session today 12*30 sec on 30 off, a nice sharpener. Again felt good during the session and am looking forward to Sunday. My previous a goal is now my b goal - Hamburglar (and others) have convinced me that sub 85 is on the cards, lets give it a crack I say.

5km TT - 18:55

2010-04-30T16:04:00.004+10:00

As the title suggests I had a 5 km time trial today. I wasn't feeling flash after a poor nights sleep - but took a shot of harden up and went out there. It was run on a circuit starting at the entrance of Barangaroo (near Napolean St) along the marked running track and back out and up Hickson Rd, then repeat...2.5 laps for 5kms.

As with all my sessions I start a little quick then fall into a rhythm, I soon settled into a pace at 3:47km and it just clicked. My km splits were all 3:47 for 18:55 - only 8 seconds off my PB, a great session and an unexpected result.

I have to admit, consistent training is key - now the focus is on maintain.

16 runs for the month

190km

It doesn't seem like much but it is obviously working

Teddy Bear Pasta

2010-04-29T19:49:00.002+10:00

No running link in the title - just what was in front of me while I was thinking up a title (yes on my own having a mix of left overs).

Some really good runs again, I am regaining my mental 'toughness'. It comes and goes with me for some unknown reason - I can go from thinking I can run through a wall to thinking how much it would hurt if I did....anyway I am doing many of my interval sessions by myself to try and force myself to achieve, rather than sit on a shoulder (so to speak)

I did a 6*500m session last week and ran splits of 1:37 and 1:38. I may have been able to go harder based on consistency of times, but it was great to nail a hard session well. Pulled up a little lame though so missed one session last week.

Did a 4*1km session yesterday - it's fair to say I was packing it. Not quite sure why but it played on my mind all morning. Even when I set out I couldn't fathom running the goal splits that were set, so when I started my first one I was surprised to find myself cruising to the first km in 3:36. To prove it was no fluke I ran the next 2 in 3:38, and if it weren't for a lapse in concentration between 400 and 600 in the last I know my 3:40 would have been another 3:38 (or 36 in a push). It left me feeling positive, strong and bloody pleased with what my training is doing. I am still off my '07 peak, but there is 6/7 months to play with before I want to be there. If I were to measure like for like I am about 3 months ahead of my '07 campaign - which can only be a good thing. In the back of my mind I am really considering having an all out tilt at the SMH, not part of my original plan but I think it is a possibility of going 87xx. Let's see what the next few sessions say

1 Goal down 12 to go

2010-04-18T18:59:00.002+10:00

Another week of consistency, and really enjoying everything that is put before me at the moment.

Tuesday - 12k in 59 min, no specific route just strolled around

Wed - Corporate Cup....I came in 5 seconds faster than HB (I believe) and therefore I can now tick off one goal! But I will only pencil it in as we weren't officially racing.

Friday - 10km dash in 42 as I was short on time...not a wise run but still a run

Today 19.7 k in 1hr 39 - it was tough and very humid, I had dropped 3kg during the run despite many water stops, a really tough run...but you can't always have perfect conditions. Another good week!

A challenging week ahead should really let me know where I am.

Another day another 'kay

2010-04-11T18:40:00.002+10:00

Another great week of training, felt a little dusty on Tuesday morning - but the beauty of my training plan is that..It didn't matter! Caught up on Wednesday, Thursday and Fri.

Wed was a painful 15*30 second hill reps - got a consistent 200 m for the 30 second reps and it hurt like all hell. Up and down the Cahill expressway footpath

Thur - 1 hour for 11.62 k - pain in the hammy that wouldn't abate slowed me down..didn't stretch well the day before and hoped that was the cause

Fri - 6*2min off 30 second float

Had a good session, but ran on the water front and battled a solid headwind so distance was sporadic, but effort the same (IMO), Between 530 and 550 m for the session

Today - I feel I am being a bit Marcia Hines here..it was joyous, had a 1:40 run for 19xx k - looped out to Narrabeen around the Dee Why headland and through to Manly. Jumped in the ocean pool on the Manly to Shelley beach walk to cool down, then met the good lady wife and Shadow Jr for Brekky at Bower Cafe. A great morning topped off by a day at Brookie oval watching my boys triumph over the Sharks...life don't get much better than this

An unexpected PW

2010-04-04T07:57:00.005+10:00

Another week, another 4 runs. I must say I feel really good, fresh but not bouncing around fresh just good enough to put an honest effort each run.

Monday was 1 hour - I was meant to catch up with HB but he forgot his gear and after 5 minutes waiting I assumed he wasn't coming. This left my behind schedule but not to worry, did the ANZAC bridge reverse loop took it easy until the bridge then feeling good. For some unknown reason I decided the long climb up the ANZAC was the perfect place to pick up the pace a little - I had been travelling at 5:30 half hoping HB would join/catch up. From the western side of the bridge I picked up the pace to around 4:20 until back to the office

Corporate cup on Wednesday - again I took it out easy and lifted the tempo to finish in 24:40, an unexpected result! Unfortunately for me in my haste to record I lost the ability to do basic maths and recorded a PW of 34:40.....DOH!

On Friday I dressed for my run when I was confronted with a blockade - my little man saying "lun daddy, lun!" it soon became apparent that I was not going without him, so a pram run was in order. He is a little tank this boy, and pushing him up the slight inclines from Dee Why to Narrabeen was torture, add to that a strong headwind and I recorded a PW 10km of 58min! It was great fun though, he loved it and it was nice to have the company, even if he did all the talking.

Sunday a long run with HB, I ran to his place and we went around to Fairlight, Manly and followed the coast back to home - 17.5k in 1:32.

Everything is sailing nicely, I am happy with the load and managing it well

When did they make March this hot?

2010-03-28T19:58:00.004+11:00

4 runs this week.... following the plan, while the km's aren't that high I feel like I have worked well. Add to the equation the unusually warm weather and I am pleased with the first week of my program

Sunday - 16km. Just a stroll really but love going around the lagoon at Narrabeen

Tuesday - 6*1 minute efforts with 15 minute warm up and down. Didn't do the warm up quite to plan and strained my calf a bit...not too much though so all is good. Must remember to watch the enthusiasm in the first couple of reps went too hard and faded

rep 1 - 3:08km

rep 2 - 3:03km

rep 3 - 3:03 km

rep 4 - 3:14 km

rep 5 - 3:34 km

rep 6 - 3:20 km

Probably should have gone at a consistent 3:15/3:20 pace, a waste of a session really. I had to double check the times/distances for the first few splits - they seemed fast but mapped out. Certainly not sustainable pace but doable for me at the moment over such a short burst

Wednesday - 1 hour easy 12.5km

Friday - was meant to be 6*2 minute efforts. But the heat absolutely nailed me and could only get 4 good reps out

rep 1 - 3:38km

rep 2 - 3:38 km

rep 3 - 3:38 km

rep 4 - 3:38 km

Had absolutely nothing at the end of that one so settled on 4 good sets rather than 4 good and 2 bad.

Only had to do a 1.5 hour run today so set out before sunrise and enjoyed a cruise of 17km in 1.5 - again it was warm but a great morning. I'm not looking for any great leaps in performance for a few months yet, but am hopeful of some good times in July.

Consistency

2010-03-22T21:02:00.002+11:00

Got my training program today, have to say it looks good. Each session has clear goals, and they progress to support several complimentary running goals. What was interesting from my standpoint was the number of sessions per week, 4 read them 4 sessions. I had a chat with my coach about this and he made a great point, it is much better to run weekly sessions of 4,4,4,4,4,4,4 etc than 5,5,5,3,2,4,5. Better to manage your sessions in a realistic fashion considering family, work etc than try and do more than sustainable. I have the flexibility of adding a session - but it must then be a consistent session. Either way consistency is the key, it all starts tomorrow.

At last!

2010-03-19T20:26:00.004+11:00

So after 14 months of denial I have recognised that my biggest issue is a distinct lack of structure in my training (ie none), and a distinct lack of consistency.

I have worked hard over the last few months to regain the habit/passion, you know 2 weeks to make and 2 to break a habit. That has been realised and now I have gone in search of a coach that can provide me with the guidance and structure to achieve my goals for 2010 - some public some private....but all running related, and beyond the 2010 goals laid out for the year in my blog.

I have got the passion back and am running regularly again without any push from a running partner, and am enjoying it - 2010 is going to be a good year, watch this space or your back

As a swimmer I make a great runner

2010-02-14T21:41:00.003+11:00

I decided to count how many strokes to do the length of the pool on every second turn, no surprise I deteriorated as the laps went on, I guess I have to work on economy of stroke or something like that

I have a reasonable but not great technique - a misspent youth dislocating shoulders put paid to ever having a fluid action. I try to kick from the hips, rotate from the centre, not drag my ample ass, not rush my stroke, not swim across lanes like a crazed walrus - but it is hard!

I had a good chat with a barrel chested, nut brown leathery old swimmer today, he had some interesting things to say about my stroke which I will try to put into practice. But the undeniable fact is the simplicity of running is where it is at!

New beginnings blah blah blah blah

2010-01-01T16:20:00.005+11:00

I've been very neglectful of my blog (158 days to be precise) - which indicates other areas of neglect. I lost my hunger half way through last year and found it hard going. But that was last year time for a fresh start and all that other Jan 1 type stuff. I'm not going to pick over the carcass of 2009, but I am going to set a few goals for 2010 that will hopefully keep me honest, here are my bakers dozen for 2010...in no particular order

1. Complete 10k in sub 38 by September

2. be strong enough to do 150 consecutive push ups..I can do 48 so 1/3 there, 30 wide grip chin ups and 200 sit ups

3. Swim 1k in 16:00 (I dunno never tried)

4. Start riding

5. Get a bike

6. Run 5 k in 18:20 by September

7. Beat my half PB - it's sloppy and needs to be fixed

8. Complete a tri - Napean maybe?

9. Do another marathon any marathon

10. Train consistently

11. Be a good bloke

12. Crack 2000 km for the calendar year

13. Go back to being a health nut - life is better that way

And of course kick Hamburglars butt again - that's always a worthy goal

Piggy McPiggerson

2009-07-27T13:55:00.003+10:00

A few weeks between posts - been busy with work.

Running has been chugging along, averaging 60 to 70 km per week, some good interval sessions a nice long run and a bit of this and that thrown in for good measure. Things started getting a bit "funny" the other week when doing a 5*3min session - it went like this

1. 3:30 pace, legs week

2. 3:35 pace, legs wobbly??

2. 3:35 pace, got dizzy

4. Sat down

5. 3:42 pace stopped, dropped to one knee had an 'event' got back up and jogged back. Hmmm something isn't quite right there - it's been a good year since that last happened.

Rested the next day, then had a long run on weekend felt OK. Monday too busy at work, Tuesday 5k that felt like 45, Wednesday corporate cup. I thought I will try and 'blow the cobwebs out' 24:15 of pain HR @ 203, something is not quite right....

Thursday hammered by 'manflu'

Friday Doc suggested not 'manflu' but GASP!!!! Swine flu

Still recovering 5 days later, got puffed walking up the stairs of our unit this morning - oh well could be worse, but at least it explains the preceding week. Hopefully back at work tomorrow, then hopefully back running by mid week

Sunday struggle

2009-06-28T12:48:00.002+10:00

I have been speaking to one of the staff at the work gym, who is an excellent runner, about my training plan. He agreed that my run home on a Thursday was a good idea, and in conjunction with a Sunday long run he thought I would reap rewards very quickly. Then came the warning - "you are going to feel like crap for about three weeks". Bah! I thought but how wrong I was.

I went for my run today and was feeling good, and then it hit - legs didn't want to go, it was a real struggle, I indulged in feeling crap for a while and then turned it around and made it some mental training. You're not going to have great runs or races all the time so I slugged it out for the remainder of my run...but boy did I feel crap.

Surprisingly I got home and found I had averaged 5:02 at an avg HR of 141! It just shows how sometimes what you are feeling is truly all in the mind.

Falling into place

2009-06-25T19:30:00.002+10:00

It's been a hectic last month, I have been crook, been flat out with work and through all of this still managed to maintain a decent training schedule. Work is really busy but very exciting at the moment...I am saving the world one Lean Six Sigma project at a time.

I have found a good little pattern for my medium runs, a trot home every Thursday is between 18 and 21 k depending on which way I go. It is brilliant, the day melts away and I get home refreshed and with time to play with Shadow Jr still! Add to this a long Sunday run two weeks out of three and I am feeling good, nay great!

A lot coming up on the calendar, C2S, Pub 2 Pub, Sydney running festival (distance undecided) and now Melbourne on the agenda - lots to do.

Update

2009-05-27T20:41:00.002+10:00

OK Hamburglar - what's been happening you ask..... I think the technical term is base building. Just getting ks in the legs and trying to avoid injuries. A dose of the manflu laid me up for ten days but I'm feeling strong.

I've joined a boot camp run out of the office for my "cross training" day, but it feeels like lots of running to me. The good thing about these is it forces you to push yourself - the bad thing is the pain.

I had a good run in CC today 24:20 with nothing in the tank, I'm happy but not thrilled. Day off tomorrow and then MLR on Friday...still going

Still going

2009-05-24T20:13:00.003+10:00

Nothing exciting to update, running away, enjoying training, and feeling the familiar niggles which tell me I am training at about the right level. I missed my scheduled long run on the weekend but I am still ahead of my plan.

Shadow Jr is becoming a handful and has well and truly discovered he has a future in free climbing - I'm not sure how he gets in some places but he does.....fun. Big week this week so here goes..

Day 4 of - my own limits

2009-04-22T19:41:00.003+10:00

Another great run today, 10ks I played around a bit, the first 8 were at 4:50 and I wound up the last 2k and came home in 3:35ks. I'm really not sure what has happened but I am in a really 'good place' at the moment, I think it is the old choose your attitude type of approach. Work is great, home is always great and now the old running has fallen into sync - I love it.

What I really enjoyed today was the fact that I planned route in my head, I had never run it but I was certain it was 10k, I was wrong it was 10.2. It's funny how after running for long enough you just know the distance, it's innate. Back on the road tomorrow

Day 2 of ????

2009-04-20T18:46:00.002+10:00

A good easy recovery run today. I think it is fair to say it is the first time I have done a recovery run properly, results were good - I started with tired legs and finished fresh.

Very easy pace 9 ks in 50min 143 Avg HR.

Day 1 of ....

2009-04-19T20:47:00.002+10:00

A glorious morning for lolling around under the immovable weight of my doona! Even Shadow Jr was somewhat obliging. I had wanted to finally get the little man out on the road in the running pram - but the weather was a little too dark for the little fella.

About 11 I decided I must (yes must) go for a run, I ended up doing a loop of the lakes. This was just under 20k, and the pace was just over 5min k with avg HR at 153. The pace was comfortable and I had time to have a good think about all things running. I even decided on my next event, training started then and there. I think I am finally coming out of the valley of my running despair and have just seen the sunrise over the glorious vista of this years goal.

Catch up

2009-03-08T19:37:00.002+11:00

Nearly two month since my last post - I have stayed true to my plan of building a strength base. I can feel it the power is coming back, that is a good thing, now for stage two. Mental strength, I have been mentally weak for a while so only training will bring that strength back.

As a proven approach I am also going to undertake a strict - extremely strict, a monk like strict diet and fast, I always find myself stronger after doing this. Lets see how it transpires

08/09 musings

2009-01-04T20:41:00.007+11:00

In recognition of another trip around the sun it is appropriate to review the highlights and low lights of the year, and more importantly plan for '09. And while I am at it I though lets tinker with the blog a bit - not the finished product..but what the hell.

Highlights

1. Birth of the shadow Jr. I concede it isn't running related, but he was born on the morning of the SMH half.. so that counts for something!

2. Pub 2 Pub - 56.05, in a year of running low lights this was the stand out, I had been laid up with the flu for 3 weeks, had missed the C2S and didn't expect much here. At the start I considered 59xx a par given my lack of training, so to pull this from box was pleasing.

Low lights

1. DNF/DNS galore, injuries and illness put paid to all but two races this season

2. Injuries and illness

It just didn't make sense to break down all the woes of my running year, especially given most were purely self inflicted and thoroughly avoidable. If not for my stupidity when returning to training after each lay off I know I would have had a much better year, but the facts show I didn't. And after coming off such a stellar '07 it is hard to swallow, but I believe I have found the formula that will work for me which leads nicely into the plans for '09.

1. Strength - In '07 I had a lot more strength which was residual from all my gym work, however I neglected that once the running bug bit me in a big way - and I know I am paying for it. The first quarter of '09 is dedicated almost exclusively to strength. I need to be stronger as it is at the tail end of races and hard sessions I injure myself - strength means better form means less injury

2. Nutrition - The strict eating regime seemed to go out the window a tad when SJ arrived, back to basics there then better fuel means better performance.

3. Short to Mid Distance race targets - this one is a negotiable, but the fact is I am better over distances under the half, so I will target my training and race goals with that in mind.

So what are the goals

1. 10k - 37:30
2. C2S - Sub 55
3. Half - 87xx

These are the main ones - on the way I have a few other goals (Corp Cup and JPMCC) I would like to tick off, and also am still looking at the lure of 'multi sport' in the later half of the year. But this should and will keep me busy. So all that is left now is to do it.....

Otford to Bundeena

2008-12-21T15:35:00.004+11:00

I missed the recent Otford to Bundeena Fat Ass run, so I decided to do it this weekend with my mate Gav. He is a little slower than me, but he makes up for that with sheer determination, however it was good to run with him as I have a number of runs of some distance over 20K + over the next 10 days so more than happy to have a casual paced run.

This is a beautiful run along challenging and changing terrain, you have to be concentrating for large portions of the run as evidenced by three tweaks of my ankles in the first 5 ks. We had fun but poor Gav was struggling from about 15k as he hasn't had much running under his belt for a few months, but it had been established that a par score for him on this run would be sub 4hrs, and I wasn't about to have a below par run! So we settled on Gav running as far as he could, walking a 100m and starting again, towards the end he was tasting his breakfast and I thought on more than one occasion I would see it, but to his credit he pushed on and endured some decent attacks of cramp. We trundled in to Bundeena at 3:54, an average HR of 138 for me so a nice easy long run, and a refreshing dip at the end. I got home and removed a few ticks (remember the aeroguard!). Great day!

Photo of the view after 5k - no going around those headlands, up and over was the order of the day.

K.I.S.S

2008-12-03T06:09:00.003+11:00

I'm a complicated soul, rather than just enjoy the simple art of running I must pick the eyes out of every session trying to understand what when why how and where. Nothing is spared, HR, rest, diet, fluid intake, weather, the Dow Jones index, all with the aim of designing the perfect training session. So when I laced up my favourite old pair of Mizunos for a long run on Saturday night everything pointed towards a bad run

1. No real long runs to speak of in the last few months (20k being the max)
2. A bad diet the last week
3. An average nights sleep the night before (too much thinking about work)
4. The mother of all storms

Despite this apparent wall of adversity confronting my run I had committed to joining HB and a few others to test out the proposed circuit for the Narrabeen 12hr Ultra and so I went. My original plan was to follow the good old 10% rule which meant I should do only 25, but on arrival I found HB was only 15ks into his planned 50k so I had to do at least 30. On our first lap we got hit by a fairly decent storm with a bit of hail thrown in for fun...at the time it wasn't but from the safety of my room now it was pretty cool. Anyway 30ks all up for me, a tight hammy put paid to thoughts of 35. Avg pace was a casual 5:36 @ 152BPM it was good fun and reconfirmed I am not kidding myself with plans for next year, details coming soon.....

You've still got it baby - sort of

2008-11-20T19:04:00.002+11:00

For the last two weeks I've engaged in some secret style training in an attempt to have one last good race for the year, and yesterdays Corporate Cup was the target. I wanted to record something respectable to lift my spirits and finish with a bang so to speak.

I had to start early which in itself proved a blessing as the rain mitigated the effects of humidity that others racing later felt. My plan was very unscientific - run hard, tongue flapping balls out style, leave nothing in the tank and if I make it you beauty, if I don't oh well no harm no foul.

Starting the run early also allowed for clear paths, which is another good thing. Splits were as follows for a 23:25

3:33
3:51
4:22
3:50
4:11
3:35

In truth a few things went my way, I was able to sneak down the blocked off path that confronted most runners as it was open when I was travelling down there and it was too late for them to send me back given the fence was open at the bottom. The steps in the third k I was able to fly down even trying the 4 and 5 step at a time approach taken by others, while it was hair raising it ripped several seconds of my usual time there.

It was a good run, but I am paying today with a very sore hammy as I didn't stretch properly. Either way I am extremely pleased to have had a good time and it shows me that with more consistency and greater discipline in my training next year I am going to be able to get some good results.

Flying under the radar

2008-11-11T21:08:00.004+11:00

It's been a while between posts, primarily because I have not much to report on the running front. The last time I posted we were preparing to head up to Noosa for what I hoped would be a week of fun in the sun, and a daily run. Nature had other plans for me which involved being crook....again! But that's OK I got to spend heaps of time with Shadow Jr who is just a bundle of energy and full of smiles and surprises, this was also a blessing in disguise for Mrs Shadow, as it gave her the opportunity to go out and do a few things herself while I took care of SJ. Here he is @ the beach

I have finally got around to drawing up a training plan for 6ft, it officially starts in December with November being the finally base building month. Obviously the LSR is central to the plan, but I am going to include regular hill reps at Beacon Hill Rd which is a solid 1k hill just near home. I had a chat with Hamburglar about my plan and he 'allowed' me 1 speed work session a week as concession to my desire to go fast, I am going to try and resist these until the new year when I believe I will be back to 100% or very close to it. JP Morgan tomorrow, not sure I will be making it as I am on a training course all week and I am stuffed at the end of each day, will bring my gear though and see how it all goes.

No real news on the bike front, still 'tyre kicking' at the moment, my grand plan of using my expected tax return proved fruitless given the tax bill I received! It is still happening though, just not as soon as I would have wished

Sooking

2008-10-14T22:26:00.002+11:00

A few runs here and there, not much excitement really - it is exceptionally hard to try and run slower than you have for 18 months just to make sure your body is right and you don't keel over. But on the plus side all this 'base building' (and that's what I will call it) should set me up for a good crack at 6ft next year.

Had a monumental dummy spit (which was cathartic) when I read the teams results from the JP NY race the other day (which I was hoping to sub in for) - one of my colleagues took great delight in showing me the results...oh well I should have run faster last year, and I will just have to run faster this year. But reality says with the rich vein of form runners in our company, and the recent acquisition of Ben St Lawrence I sit at best about 7th in the pecking order at the moment - 1 above HB ;-), so I might just go out and have fun this time.

Off to Noosa this weekend, the plan is to run through the national park every day and just have a relaxing time, and come back refreshed and recharged.

Just another development

2008-09-16T21:41:00.004+10:00

It's just not my year - running wise at least. I went for a run yesterday, my newly crowned "Anzac Reverse", it was hot, blustery, and bloody awful - at times it felt like I was standing still the winds were that strong. Anyway I got back from the run and felt pretty shoddy, I had a shower and while showering blacked out for a short time....never fun, I felt it was coming and dropped to one knee so it wasn't too bad. Of course with a history of heart disease in the family (all men on my paternal side have either died of heart attack or have heart problems - and they are/were all fit men) I decided to skulk off to the Drs just to be safe.

The results of the test, no surprise really to me - I am strong and healthy, and a previous diagnosis from a similar episode a year ago was re-affirmed, I apparently suffer vasovagal syncope (sounds cooler than fainting), I have had some decent episodes before, full blown collapsing on a crowded bus, pushing a hill on a long run etc etc. But I have found with my running over the last 4 months I am more prone to this. I will generally stave off this attack with a well timed water stop, but the frequency got me a little concerned, hence the check up. Anyway I have narrowed down the cause of these episodes to an unsurprising trigger

Stress - driven by lack of sleep (who'd have thunk a baby would impact your sleep!). Not pull your hair out stress, just physical run down stress.

With my horrid run of injuries, illness and niggles for the last 4 months, I know I am trying to do too much, I believe this is just another way of my body saying that I really need to just chill out for a while, not push myself too hard, make sure my diet is in good shape and regroup. Running is now definitely taking a backseat for a while - not stopping, just maintaining - back to the old HR training, no exertion just base work in the hope of maintaining or even better building for a better '09.

Epiphany

2008-09-08T21:20:00.003+10:00

I went for a run today (reverse Anzac loop) and did it by myself, this gave me the opportunity to think about all things running. It really hit me that I am sick of racing at the moment, I have too much going on in my life that is of greater import than racing (exhibit 1)

With that realisation I decided I would stop pursuing times etc for a few months and just run to enjoy it. I will still do my best but not flog myself so hard that I am useless and miss out on being a dad. So with that load off my mind I had a very good run, I have found my mind wanders a lot of late when running and I will invariably speed up and slow down thus running an inconsistent pace, not today though. With a free mind I ran my reverse Anzac loop (9.5k) with the following splits

4:46
4:43
4:45
4:49
4:50 - up hill section
4:41
4:50 - up hill section
4:43
4:40
4:37 (racing someone over the last 200 meters)

It felt like a good run and it was. I really enjoyed it and even better I felt refreshed afterwards - maybe a period of 'free running' will do me good. But don't worry HB I will still give you a run for your money in the CC

Mensis Horribilis

2008-09-03T21:05:00.002+10:00

It's been another rough month on the running front, if I wasn't sick I was suffering sleep deprivation or injured... I managed to screw (yes that is a medical term) my back and was out for a week, but I am thankful that I wasn't out longer as the initial diagnosis was a few months! Lot's of magnesium, massage and use of the Bemer machine aided for a speedy recovery. My lament is that I am still not getting consistent training, I think I will just do the Blackmores half then go into base training for the next four or five months and have a big build up for next year.

I am still running as fast as last year when I was in full training - but it isn't as easy as last year. Case in point corporate cup today, I ran 23:30 which is nothing to sneeze at, splits were

3:32
3:49
4:27 (traffic jam!)
3:50
4:15 (getting tired up that hill)
3:37

What I see happening is I still have a good turn of pace early on but the endurance is lacking, so when I race I give everything early on knowing I can hold on at the end - but it hurts like hell! Today I think I may have gone into overdraft a little too early in the run though.

Of exceptional note today was a superb run from HB 23:20! mate you are on a roll at the moment awesome work.

Tri news - yes I am still looking seriously, now that the weather is warming I think I will do some lunch swims - and wait for my tax to see how much I have to spend on a bike.

Pub to Pub - 56:05

2008-08-24T18:39:00.004+10:00

The 16th annual pub to pub fun run was this morning 13ks, make that 13.5ks of some of the best the beaches has to offer. Being down on confidence due to my prolonged battle with 'man flu' I set myself about 7 rows back from the start. A number of people found their feet getting wet as they tried to push closer but to do so meant they were too close to the tide line oh well that's life.

I had checked out the beach the previous afternoon and saw that a decent high tide had come through which packed down the sand and meant for fast running on the beach. When we were released I pushed right as I knew this would present a clear passage..made even more so by a set that pushed well up the beach, all but two of us veered hard left. I decided to push on through ankle deep water and it paid dividends - by the end of the beach I was up in the first group of 30 to 40 runners and in feeling good, I was ticking off people until I found a group that was at the pace was going. I bumped into a young mate of mine Brandon, he was slowing - he is 17 and a mighty good runner (if only he would train) I said to him to sit on my shoulder until he felt I was holding him back then go for it. We spent the next 8 k pounding away, at the top of Coronation St he started to feel OK and tried to pull away but wasn't really pushing the down hill - I yelled at him to lean into it more...and away he went. He ended up winning his age group, which made me more than a little proud of him - well done mate!

Heading along Pittwater Rd there was still a group of 4 and about 20 meters behind was a bigger group - it was unspoken but we all pushed that section and made a good break, it was fortuitous also as the trailing group was stopped to let some traffic through so we had daylight behind us. What followed was some fun racing we all took turns trying to take the lead, but none of us would let the other get away - then up the hill on Barrenjoey Rd two made a break which I knew I wasn't going to cover so it was down to two of us...for a moment, then I was on my lonesome. At the top just before the turn to the Arms I caught the first of them and then pushed hard down the hill and caught another. As we headed into the last 200 meters the first guy I passed came screaming past me and I thought I had nothing - he made 30 meters very quickly. With 50 to go I sensed he was slowing and hammered it, he realised just as I passed him - I think I held him off at the line but I also think I hit the second mat and he hit the first one - so will have to wait for the results, either way it was great fun, we ended up having a laugh.

I was very surprised at the time I thought my form didn't warrant it and would have been happy with sub 60 on a tough course - so I am stoked but a little sore. I entered a few months ago hoping for a top 30, I didn't get that but also didn't expect it after my last month, I do believe I got in the top 50 though so am very pleased. I am also happy to say I have got my first PB for the year, never having run this event before it wasn't going to be hard though was it!

Postscript - Finished 38th and my running rival finished one second behind me according to the stats muahahahahaha. Extremely happy with that result

Time for a change?

2008-08-17T21:39:00.002+10:00

When it comes to exercise I am a bit of an obsessive compulsive, I have to do whatever my chosen exercise is - otherwise I get quite down, it probably stems from a number of things, but I would dare say most of all I am just a chip of the ol' block.

For quite a while I was into weight training and got some fairly pleasing results, problem was I pushed myself too hard on a few occasions and couple that with a bit of lazy technique meant I secured for myself a few significant injuries during or as a result of this. Ruptured discs, dislocated shoulders - after a while I was advised against continuing weight training, when I was told that I went into a bit of a depression, which is more than stupid - but it indicates how seriously I can take my health and exercise.

Anyway the reason I write this now is I have been experiencing the same feeling over the last few weeks, what, with either being sick or carrying a niggling injury I am not doing my best, nowhere near it and it frustrates the hell out of me. So this has got me thinking maybe I should introduce greater variety to my training, maybe I should look at *gasp* Tris *gasp*. While I haven't got to the serious stage yet, I think the idea has moved on from just a glance across the room and a bit of a smile, to now an exchange of numbers and a flirtatious touch of the arm. My reasoning is varying the training will improve my relationship with my first real love - running. More to come I am sure

Anyway, slowly getting back into it, I am still not 100% and get a little wheezy after a few k's. Pushed out 18k today in 1:25 felt good in patches a poor in others. Pushed home the last 2k's up a few hills and looked like death when I got in - but needed the confidence of a decent training run for next weeks Pub 2 Pub. I am aiming for Monday to Thursday running with Friday off and a light trot on Saturday with a few race pace sections built in - let's see.

I'm cooked

2008-08-07T21:08:00.002+10:00

Awoke this morning worse than I felt the night before (imagine how I would feel if I didn't do all of my natural remedy treatments!). I got shaky walking to the bus...

After a talk with Mrs Shadow last night, in which she in short said 'think about your son and don't repeat history' and a chat with HB today where I spontaneously said "I run for health and fitness, I don't want to run to harm my health" I have decided to DNS this weekend - I am comfortable with this decision, why spend the next three days being anxious about my health.

With that said though my running this year has been sub par, through injury, family commitments and now sickness I haven't been able to string together a decent period of training. I am going to go away now and plan out my training for the next year including races and get my act together - who knows I may decide to cross to the dark side and flirt with Tri's, HIM and the like...

And a big good luck to HB I really hope you nail your PB and get a great time.... let's say 57:31

crapity crap crap

2008-08-06T19:50:00.002+10:00

It looks like this chest cough thing has moved in and set up some furnishings - it's here for the long haul! I am concerned that I wont make the start on Sunday, but I am doing everything I can to fight this off. Watch out at work tomorrow, I made my famous (in my house at least) garlic sauce and then consumed the entire lot (1 bulb garlic, lemon juice and extra virgin olive oil) I am going to stink stink stink!

Based on this I think if I do make the start I may be still sub par so I wont pressure myself too much. Oh and congrats to HB on a magnificent run today - at last you nailed it!

Sir I think that may be your lung

2008-08-05T20:55:00.002+10:00

I pressed 'Publish Post' yesterday and almost instantaneously the cough that I had been harbouring for most of the previous week took hold, and some good old fashioned hacking and hawking started. It's not the worst cough have had but it is obviously not ideal a few days leading up to C2S. I considered having a run today but I got sweaty just going to the change rooms....rest took priority.

I will try CC tomorrow, I really want to see HB get a good time and would love to be able to help him get it. 23:30 for him I wont settle for anything less, but if this cough thing taks hold I will need to seriously review my goals.

Hard hills session

2008-08-04T15:34:00.002+10:00

Been a while between posts - various events over the last week have conspired to keep me from running too much, Thursday was a 10k session with Richard, I felt bad all the way through it and had to sit down at the end as I was very light headed, but there was nothing to suggest I was ill. Must just have been a bit shady?

No running over the weekend but a good 10k run today. My biggest weakness is hills, it has a lot to do with my 'thicker' set torso, I will never be whippet more suited for short powerful bursts. Anyway enough pontificating, the best way to address a weakness is to train to make it a strength, so with no real time to improve for C2S I decided to do a hill session for mental purposes only. Up the 3.5 km hill (with a small flat section) up Warringah Rd, my goal was to keep the pace up the hill under 5min all the way and I did but for one small section at the peak of the first hill section when I crept up to 5:01 pace. The average pace up the hill was 4:45 so my plan for C2S still seems attainable

First 5k in 19
5 - 7 in 9

= 28 min, then it's just a small matter of negative splitting the back 7, the aim being

7 - 10 in 11:50

10k in 39:50 and then for the final 4k with the fast down hill 15 min flat finish time = 54:50. It is going to be tough and I could spontaneously combust trying to do this, but I will give it a red hot shot. Mentally I know I can do it. And to add a bit of impetus I realised today that Sunday will be the second anniversary of my mothers passing, so I will be looking to channel the inner stubborn bugger that I inherited from her.

Can't think of a creative title

2008-07-25T21:10:00.003+10:00

A few more runs this week - nothing spectacular, and after both runs pulled up a bit tender as I was was starting to favour my ankle slightly. On both runs the pace was good and I felt strong.

Todays run with HB was fantastic, I have to admit he is in good form at the moment, running up the hill on the Cahill he decided to have some fun and put a burst on - being the competitive bugger I am I went after him, but had to get on my toes to catch up, I haven't seen that turn of speed from him before. No excuses next week in the CC 23:20 for you mate!

On the positive side I got massage today and got my leg checked out, yes it is injured, no it isn't bad, it is connected to the tear I did earlier in the year which I didn't let heal properly. Most of the pain came from the calf muscles tightening up too much. The massage today helped, I will see how it pulls up after my hills session tomorrow. But at least it is not as bad as it felt.

A step in the wrong direction

2008-07-22T18:51:00.003+10:00

I pulled up sore from Thursdays efforts, very sore, stupid sore! Lesson is don't get back to work and neglect stretching. Friday was lunch with a mate so no running. Come the weekend it was all hands on deck as we began the potentially painful process of teaching SJ to self settle (A PC term for "suck it up sunshine and go to sleep!) Surprisingly it was tough for me, I wasn't too happy hearing the little man cry. But the rewards in his mood are worth it! I give you exhibit 1

Anyway I was happy to rest as I was fighting a potential head cold, and the ankle could use the rest, still not good...

Today was my first run in a few days, and I could feel the lingering effects of being a bit run down, and on the downhills I could feel the effects of my ankle giving me growing levels of grief. I was meant to have it checked tonight however the lady I was going to was sick - so no news is good news. But it hurts still and that is bad... let's see how it goes on tomorrows planned 10k

Hills glorious hills

2008-07-17T19:45:00.002+10:00

Ran with the HuRTS boys today, and hills were on the menu. A run to Rushcutters Bay and then up down up down up down up down... I think you get the picture. It was tough, I got a decent cramp just above my knee and felt like having a puke, a good session by all accounts then. My troublesome ankle let me know it was there, but it continues to just be a pain.

10k Anzac loop

2008-07-16T20:59:00.002+10:00

10ks today out over the Anzac Bridge and around Blackwattle Bay. I think this is my favourite City run, it gets you away from the crowds and the atmosphere is nice (apart from the Anzac Bridge climb).

Lungs felt a touch tight at the start, but after about 1k I relaxed into a nice run. Nothing spectacular to report, HR a little high and that is probably connected to the laboured breathing early on - might be fighting off something. Feeling good for Mona Fartlek tomorrow, just curious where it is.

Ankle update, still sore, still causes pain downhill, still haven't had it looked at, still hasn't got any worse/better

The Pope ruined my run

2008-07-15T22:26:00.002+10:00

Tried to meet up with the HuRTS crowd today - but another crowd had other ideas. Pilgrims pilgrims as far as the eye can see and road blocks to match it. Needless to say we were a little late in getting to the start point and found ourselves chasing all the way.

Unfortunately for me the guys I was with were just a little too fast for me so I was chasing even more. If that wasn't enough I got detoured just as I thought I had got to them and had to wait a few second which felt like 2 minutes. I decided to take a short cut to catch up and managed to, by this stage I had caught up with Hamish, he though thought he was on the home stretch and not the first lap so after 500 meters he was stuffed and started to slow a bit. I pulled away a bit to try and catch up only to take the low road instead of the high road and as a result lost the group completely! Being completely off my run by this stage I ran hard back to the start and decided on a few Gate to Gates instead. A useless messed up run really - but kind of funny. Can't wait to see what the Pope has in store for us tomorrow

Brilliant weekend

2008-07-13T18:57:00.002+10:00

I have just had my best weekend for running in recent memory, yesterday was a 10k run out to Narrabeen and back. I decided to just go at about 1pm and have a bit of fun. At the turn around I thought I may push the pace a little to have a bit of fun, I ran a number of sections on the sand so the pace wasn't hot but it was a good workout and I felt great.

Today was a brilliant day for running, and despite a troubled nights sleep I was intent on getting out. At about 11:30 I managed to escape for my run and set off towards Narrabeen lakes for a longish run. Never having run the track before I was more then pleasantly surprised by what I experienced - the lakes (lagoon) make for a welcome change from road running, and the quality of the track is excellent. What made it even better was the quality of my run, this is without doubt the best longish run I have ever done

23.21k @ 5:01 with HR of 158 - these are my best stats ever (since I started keeping them). Now not getting carried away but I think I may still be in with a chance of my C2S goal, the thing is I don't feel as fit as I did last year (not far off) but I do know how to push myself harder, which must count for something. Smiles all round for me though tonight

Ignore it and it will go away

2008-07-10T19:55:00.002+10:00

A really tough night last night with SJ - he had the grumps and was letting everyone know about it. I certainly didn't wake refreshed today - and to make matters worse my dodgy ankle was giving me grief again...I should get it checked but just haven't had the time.

I had a few options on the table for my run today, and Hickson Rd was tempting, but to be honest I was flogged and needed an easier session, so I opted for the Opera House loop - 8ks nice and easy. The WYD crowds made it tough and I felt like crap out there. I had to have a chuckle though when I ran past a 'fuller figured' girl wearing a WYD shirt - she didn't eed to advertise the fact now did she.

On the loop back I tagged on to the last rep of the HuRTS boys sessions and tried to pull HB along for a solid last rep. Didn't work, but to be fair I had fresh legs and the preceding 4 reps he did were solid - but nonetheless it felt good to 'effortlessly' pull away from him ;-p. I'm predicting a massive PB for him at the end of the month in the CC

The leg is still sore and any weight across it causes pain (I can stand - and run, but struggle with downhills!?!?!?!) - maybe if I ignore it it will go away.

Bridge Bolt

2008-07-09T21:13:00.002+10:00

Very little time for running today - I had meetings sandwiching my lunch break so only time for 30 mins (of course my 1pm meeting didn't show - not too happy). I decided to do something different a trot over the bridge - haven't done that in my lunch runs before. Because I was time poor the plan was to effort the up hills and ease off on the downs.

The run was fun if not a little crowded, we do have a great Harbour which I often neglect to appreciate so I took the time to enjoy the scenery somewhat. My legs were heavy from yesterdays session so it was good to push them when they were tired - I expect them to feel that way in the C2S with the goal I have set myself. I ended up doing 6.3 ks @ avg 4:22. The efforts up the hills (and bridge slope) were done @ 3:45 pace.

I might have a rest tomorrow - then again I might not Hickson Road is calling!

HuRTS Fartlek

2008-07-08T20:53:00.006+10:00

A little nervous about todays session, with RMR Greg etc not running I thought I might be on my Pat Malone, however given I only had time for a 30 min session today it probably shouldn't have been an issue to me.

The group set out and I was surprised at the pace - it felt a little slower than normal? Settled into a good rhythm and to my surprise found myself on the heels of Rich, Enda and a few others. They were running within themselves, yes, but it is still good to have a few around you. As we arrived at the Opera House a few quick calculations told me that if I ran in front, as opposed to circling behind, I would get back to the office @ the 30 min mark. Doing this meant I was on my own from that point (except for the fleeting moment that the lead group ran past me at the OPT). It proved to be a good calculation though as I wound up back at work in 29:53.

The last time I did this with a few others we also cut in front of the Opera House and ended up at the start of the old docks on Hickson Rd, doing the same route today I ended 240 meters beyond that point which was very pleasing. 3:43s in the efforts but a few 'easier' rests. What better way to spend a lunch break when you are tied to your desk with spread sheets all day

And just because I can - a quick (grainy) phone picture of the ever growing SJ. This put a smile on my face all day today

Anzac loop

2008-07-07T21:38:00.002+10:00

I haven't run since last Thursdays episode - big lunch on Friday, and, to be honest at the moment Shadow Jr is too much fun I don't really want to leave him so I have been slack.

Realising this I gave myself a kick up the backside today to try and get something happening. 10ks @ a nice 5 min pace with HB, what better way to start the week than a run over the Anzac bridge and a trip around Blackwattle bay. Maybe I will get my act together before September! I am starting to think I may have left my run at the C2S a little late - there's only one way to find out though....

Not my finest hour

2008-07-03T19:49:00.002+10:00

It was very busy for me at work today - so it was a rush to make the HuRTS G2G session. I ended up running down with HB and a new guy from work. We got to the Man O War steps just as the group was commencing rep 3, so no rest just straight from a jog to the run. I did the first rep in 3:15ish...Garmin didn't work too well. In the rest had a quick chat with RMR until the urge to puke came over me, suck it up softy! You're doing rep 2, again 3:15ish, again the urge hit...I sucked hard to try and swallow what was coming....I held back long enough for the group to do the next rep then...BURLY! Straight into our glorious Harbour.

Needless to say I wasn't feeling to good so sat on my lonesome until they returned, then made my way back to work with HB and Lachlan. I'm not exactly sure what that was all about, I'm feeling fine now - must be just softness. We'll see I plan to run to work tomorrow so that should sort me out

14k Friday

2008-06-28T13:38:00.002+10:00

No running on Thursday - I took a sensible rest day. And to be honest I really could have bludged out on Friday...but for the call from HB. We decided to do the old Wooloomooloo loop which is a nice 14k run.

It's been a hell of a long time since HB and I just ran together (sounds like a romance doesn't it), I always enjoy the longer - ish runs with him as he is good for conversation, and yesterday was no exception. Running is always easier with good company.

My legs were very tight yesterday and I had to have two stretches during the run to get them lighter, eventually they freed up. Of somewhat greater concern is the fact that my troublesome ankle gave me more grief yesterday when running down hill, it actually made me wince a few times. I will have to be smart about this and get it checked out - hopefully it is nothing.

Not quite the empire games...

2008-06-25T18:52:00.003+10:00

Not since Bannister & Landy met has a race between two runners captured the imaginations of people quite like Hamburglar vs IHS. Following some light hearted banter at the last corporate cup it was decided that we should make something of this race

So it was HB vs IHS (who much like Phar Lap in the Melbourne Cup was carrying a crippling handicap) - 45 seconds start! Being on duty today I set off early with Dave and Christian, my plan was to tail them for as long as I could and then drag it home. They run a different first k to the way I do, but somehow we came through in the same time as I normally post. My second K is never a source of concern and again I went through comfortably, along came the third km... A toughie this one as it is up and down some stairs, but still it seemed to be working. Come the 4th K though the efforts of the preceding three days were beginning to tell but I persevered pushing through heavy legs. From there it is just a war of attrition up the hill into the Domain and then the slog home. I was very happy to come in at what I thought would be rounded to 23:25, but I got the call 23:30, so 23:30 it was.

Not long after HB lined up and charged (or shuffled) away - needless to say the lure of a free coffee brought out the best in him, he came home in 23:50, so a moral victory for me but an overall victory for HB. That's now two runs in succession he has slipped under 24 and from memory only the third time he has done that - c'mon HB you're in regular fast point territory now all your fans want to see a 23:30 next run....I plan to go 22's ;-p.

The only way is up!

2008-06-24T21:02:00.005+10:00

The offer of a 4 x 10min HuRTS session was tempting, but I wanted to keep something in store for tomorrow so instead I ran with Rich today. It's really good to run with him as it pushes me that little bit harder than if I were to run myself. We did a bit of a 'Botanical Gardens Highlights Tour', it's hard to describe exactly where we ran - but it was good, with some keep 'em honest parts. We saw the HuRTS boys out there also, a decent looking group today.

The silly thing I did though was go harder than yesterday, and considering I will need to nail a PB to beat HB tomorrow (with his generous handicap) I haven't done myself too may favours; no great worries though I will give it everything regardless. A tired 10.6k today @4:38 HR showed the tired run....168BPM, too high sunshine! But a pleasing sideline to that is that it just sat @ 168ish and didn't really fluctuate.

Potential injury update...damn this ankle it is still sore, I think a trip to the physio is coming soon.

Oh and I read a Roger Bannister quote that I just love today

"The man who can drive himself further once the effort gets painful is the man who will win"

Let's see if that doesn't provide some inspiration for what is undoubtedly the greatest showdown since Bannister & Landy

Hamburglar vs IHS

Monday - Tempo Time

2008-06-23T21:05:00.002+10:00

10k tempo run at lunch with Rich, Christian and HB. A really enjoyable run with some decent challenges. Coming up around the Cahill is always a tester as we don't usually let up on the pace - if anything someone always pushes it a bit harder.

It seemed a different run from last week, and I actually thought we arrived at the Gardens a few minutes earlier than normal, I think however it was my legs being a little weary from yesterdays run still. In then end we were travelling at around the normal pace 4:42 @ avg 162BPM.

Disturbingly though the niggle above my ankle continues - it's not stopping me from running, but if I am not careful it has all the hallmarks of an injury in waiting.

Quick he's sleeping go now

2008-06-22T14:02:00.002+10:00

The long Sunday run is a bit of an art form at the moment with IHS Jr, I have to take advantage of the 'down time' as much as possible. As such it is a matter of being ready to go for the run at any moment. I timed it well today and managed to finish all my household duties just in time for him to go to sleep - go now!

Hit the road at about 11am and head out for the North Head loop (boy it was windy up there), a nice run though a bit crowded, highlights were

1. Getting run off the boardwalk between Curl Curl and Freshwater by a runaway 8 yr old on their BMX - no harm no foul, very funny though as I had to do a dive into the calf deep mud to avoid a potentially nasty bike helmet impact - just think about the height of your average 8yr old on their bike and it's correlation to a tender anatomy area.

2. Literally being blown around Nth Head

All up a decent run 23ks @ 5:14 pace @ 159BPM.

Two weeks good one week bad

2008-06-19T18:47:00.004+10:00

Kinda sounds like a perpetual dieter doesn't it?

Thus far 10k 'easy' run with Rich, HB and a few others on Monday, 9k solo choose your own adventure on Wednesday and today....
HuRTS oh it HuRTS it HuRTS everywhere. 20min Mona Fartlek today, it's a surprisingly tough run you recover quickly so think you can push another and another and another, until you realise that you are about to chunder (an ever increasing phenomenon for me). A good session but stuffed up the Garmin so intervals are a bit scratchy, none the less got past the Art Gallery for the first time but still no where near the grey hounds...one day. Even better I made it back to the start with 20 seconds to spare. A bit of a solo effort for me as some of the regular guys I can keep up with weren't there - not to worry. What is a worry though is the pain I am getting about 2 inches above my ankle for the last few days, feels tendon hurty type thing (I never paid attention in Biology). Must monitor that.

I had a chance to look at my training log for the year...crap...two weeks good one week bad, no consistency! I need to get three good weeks and a recovery week happening if I am an chance of achieving any of my goals this year. I will do that starting now...keep me honest. And what better way to keep me motivated than the news I got today, I am first reserve for my company in the JPMorgan challenge in NY for October, and it appears increasingly likely that I will get a call up..YOU BEAUTY!!! Let's keep our fingers crossed, and yes HB I am going to go if I get the nod, so no second reserve joy for you ;-). Unless Mrs Shadow says I can't go......

It's on

2008-06-11T18:09:00.005+10:00

Corporate Cup Wednesday today, my favourite day.... except for the lingering feeling that I am going to put myself through the wringer over a 20 minute period.

I lined up feeling reasonably confident after Saturdays efforts and settled in my mind that I would just run for a fast point. Off all seemed good, I wasn't monitoring myself and running on feel and it felt good. After 2 ks I looked at my watch and I was on track, 3ks I was bang on for 23:20. 4ks and I felt a little fuzzy but still on track. 5ks and a felt a few of the nuts coming off the wheels 'c'mon pull it together' I screamed at myself. But alas I couldn't, I pressed the GO button but it didn't work! I pressed it again and it sorta kinda worked but then I felt the legs tire - 'hold it together you fat pig!' I said but no it wasn't happening. I crossed the line in a respectable 23:51 only 5 seconds off but it was my worst run in a year (excluding the race immediately after Sydney Marathon) I wasn't pleased but knew I had nothing left so did my best. After 4ks my heart rate was sitting in the 190's and I even hit 202 at one stage, so I was going as hard as my body would let me.

What got my fires burning though was the fact the Hamburglar beat me, the man I chased for so long and finally caught (and hassled) beat me. "Why me" I screamed to the heavens, "What have I done to deserve this!". Seriously though it was great to see HB run a good time, I really believe he is capable of times like this and better each week, but injuries illness etc etc has prevented him from hitting this mark for a while. So it is great to see him do a time that represents the ability I believe he has. Anyway back at work and getting changed he started talking it up, so it's on. Next race he has been given a 45 second handicap (shows he isn't backing himself ;-) )if he beats me I buy coffees for a week, if he loses....we are deciding on an appropriate punishment but given the handicap I believe it has to be good. Possibly run the following race in only his sluggos.

Whatever happens the fires are burning again and can't wait to get out for a run. Bring it on HB!

Striders 10k - North Head

2008-06-07T21:03:00.005+10:00

I wasn't sure that I should/would be doing this race, I have been tired and trained sporadically for the last month, couple this with my usual lack of restraint when racing and a dangerous cocktail is produced - known as idiocy in some circles.

The alarm rang at 5:30 and it felt like I had just got to sleep - I had - I went back to sleep by accident and woke again at 6:30, should I go should I stay, stuff it I'll go. Given the rush I had no time for my usual 'nervous evacuation' immediately I was at a disadvantage! I got to the start with a few minutes to spare, I was disappointed to see Hamburglar not running, I thought we could trot along together but a stomach bug put paid to his race (last year you would have run, you've changed man!). Also said G'day to Mike and knew that would be the last I saw of him until the finish - he looked primed (well done on your race mate). Just before the start I realised I didn't have my Garmin on, HR strap yes Garmin no I was very unorganised and more than a little apprehensive this would be a new experience racing without monitoring every little thing I was doing - strangely liberating

Start! What's this - you're trotting along? You're not pushing hard in the first 2 ks? You're easing into the race? Who is this? At the one k mark I was about 20 meters behind the 45 min pacer, that's OK, at the 2k I was about 30 meters behind the 40 min pacer, c'mon you are capable of better than this. Finally I started to race - gradually I moved past the 40 min pacer and got into a nice flow. It stayed that way for the next 6 ks, along the way I saw RMR looking solid, got a cheer from the HuRTS squads hot new cheer man (damn good of Greg to come all that way to not race) and saw the rest of the HuRTS brigade moving effortlessly at the front. On the second loop at the top of North Head I started to think 'it would be lovely to have a nap' boy I was tired, only in the head though. 1 k to go and I glanced over my shoulder to see the evil spectre of 40 min pacer man coming close, I had dozed off! I Picked up the pace to ensure he didn't pass me and make sure I finished under 40, over the line in 39:47 which is my second best ever time, easy to do when you have raced 10k only three times in your life!

Happy with that but not thrilled it is though where I thought I was, however off sporadic training it is a respectable result - 37xx in September is on the cards now just so long as I train properly

Yawn

2008-06-06T14:05:00.002+10:00

No surprises with this statement, but I have been tired and it has been effecting my performance. I've been trashed since my rep session last week and know that I was a bit stupid doing it coming off the back of very little rest.

Now that it is effecting me (I was an 8 hour man) I am interested in sleep and it's effects on running performance. I have been doing some research on sleep deprivation and found this interesting article.

With this in mind and safe in the knowledge that I won't be sleeping through the night in the foreseeable future I am going to have to be very strict about my dietary intake, so no more beer and red wine for me, there is no use wasting valuable sleep time processing crap, and additionally make sure I am religious in my use of my Bemer Machine.

Wet Wednesday Wander

2008-06-04T14:16:00.002+10:00

It was a fun run again today, just turning corners when I feel like it is kind of cool, I have 'discovered' areas I never knew existed. 11k today - avg pace 4:41, HR avg a staggering 171BPM hmmmm. I am putting it down to the effects of interrupted sleep, mind you prior to the 1.5km climb I was averaging 159 and I did hammer it up the hill so not sure what to think.

I'm not exactly sure where my fitness is at the moment, I had a great session last week and some average ones this week. It is probably just a matter of time before I adjust to my new reality - Striders 10k at North Head on Saturday is the reality check I need, am I kidding myself or am I just having one of my typical "I'm unsure how I will go" lack of confidence type moments. All will be revealed soon I guess, not to worry though August and September are my months

Soggy Suburban Slog

2008-06-02T16:58:00.007+10:00

I have been tired over the last few days - very tired, my eyes have been hanging out of my sockets tired. So instead of running have taken to doing more core stability work.

I entered the C2S yesterday so I knew I needed to kick off my training regime sooner rather then later, the rain today seemed to be talking to me, it said something to the effect of "stay inside, stay inside" that of course could have been Mrs Shadow. Being brave I ignored the warnings and set out for a splashtastic run, it's brilliant fun running in the rain and throwing yourself through puddles

It was a bit of a choose your own adventure style run, I found a solid 1k hill out the back of Wheeler Heights which I will visit more than once in the coming months. All up 10ks which were a bit of a struggle in 46min @ 165BPM.

Being realistic I can't see any PB runs in the next month or so, but come the newly dubbed Awesome August and Super September I am planing to knock off my 5k, 10k, C2S and Half times for the year...stay tuned

Oh and why not throw another photo of SJ in

12 x 400m...well 10 at least

2008-05-28T17:25:00.003+10:00

I was in a bit of a quandary as to what to do for my run today, I wanted to do something tough - but probably bit off more than I could chew with this hare brained scheme.

Made my way to the local running track at about 3 and after a 2k warm up it was on, I felt tired but legs were good..ish

1. 1:15
2. 1:14
3 1:16
4 1:15
5 1:17
6 1:13 (I had an audience of kids and my inner show off couldn't resist pushing)
7 1:15
8 1:18 (getting tired)
9 1:16 (really pushing it)
10 1:22 (cramped)

After that I decided that I would err on the side of discretion and stretched for a bit then jogged home. It is a tough session for sure and one I will only do with company in the future. Now I am feeling more than a little tired and will take it easier tomorrow.

Run baby run

2008-05-26T14:37:00.007+10:00

Wow this parenting is a tough gig! I'm sure it will get easier, but I haven't felt this tired......ever! We have learnt some valuable lessons along the way which I will share with you

1. When putting on a nappy boy bits always point down!
2. Mum should never, I repeat never, eat cabbage rolls
3. Burping is essential - burp, burp and burp again.
4. It doesn't matter if you just changed the nappy - it will need another change.
5. It is brilliant fun having a baby.

We both agreed that we need to maintain our hobbies as much as possible to keep sanity and our health, so today I went our for my first post baby run. Surprisingly it was tough going, the new sleep pattern is something that I will need to adjust to over the next few weeks (could also have something to do with the celebratory wine that has been consumed over the last week), the first 3 ks were difficult and wearisome but after that the legs got back into their pattern and I trundled along at 4:30ks (first 3 were close to 6 minutes) to round out a 10.5k run. I feel a bit tired now but am glad I got that out of the way. I think I may try and get to the CC on Wednesday if Mrs Shadow is comfortable with the idea.

And here's a picture of the future of running in Australia, you can see the determination in his eyes!