Wednesday, January 30, 2008

Week 5 of 15

5km | Easy

You know that it's a hot one when your sweating before you even start your run. That's what it was last night and lucky I only had to do a quick 5km loop.

I felt like I pushed myself pretty hard but got home to see that I stopped my watch at 30 minutes. Hmm, Saturday's Striders 10km could be naasty.

In other news I still have a sore big toe. Might see Andy the Pod next week if the pain persists. In the meantime I shall just sit here in denial.

Little Bay

Saturday, January 26, 2008

Week 4 of 15

23.15km | LSD

I ran out to Little Bay early this morning. Yes I took the soft option and avoided the hills. Oh well, I was in no mood for hills. I did promise myself during the run to make up for it next week. I might do the Home/City/Bondi/Home run (25km) which takes in Heartbreak Hill.

No real issues except that my legs felt heavy for most of the trip. Off to the beach now with the kids to cool off.

Bondi Beach loop.

Friday, January 25, 2008

Week 4 of 15

10km | Easy

A still, mild evening and silent niggles made it perfect conditions for running last night. Whilst I enjoy the run down to Bondi, the haul up to home is a chore and really takes it out of this old man.

No watch accompanied me but I reckon I was back home in about an hour. I have 23kms on the program for the weekend. I'm thinking I'll do the soft version and run out to Little Bay and back.

Bondi Junction 5km

Wednesday, January 23, 2008

Week 4 of 15

5km | Moderate

I didn't get out of the house until late last night. The Junction was empty (apart from the backpacker pissheads at the Tea Gardens) so I had the place pretty much to myself.

On the niggle front, the inside of my calves were tight but not giving me too much grief. Whilst running it kinda feels like the old shin splints but there is no actual pain in the shins when pressed. More attention to stretching and the marathon stick is required.

Other than that I scooted (?) around my usual loop in an up tempo manner (no watch) and arrived home pretty wasted but satisfied. I was going to start running Wednesdays this week, but we are going out to dinner tonight instead. Yes I could do both, but I'm not gunna. :)

Park run

Sunday, January 20, 2008

19.37km | 1:52 | 5:48/km *

Week 3 of 15

To assist with niggle repairs I postponed Saturday's run to today. That seemed to work OK as I trotted about in Centennial Park pretty much niggleless.

Bloody humid out there. Evidenced by the fact that I arrived home 2kgs lighter than I set out. Considering the tough conditions and the monotony of running 6 or so laps of the horse track, I am pleased with the run and happy with the pace.

* Reading from uncalibrated Garmin FR50 footpod.

Back on the soft stuff

Friday, January 18, 2008

Week 3 of 15

7km | grass

One thing I have learnt from my short time in running is to listen to your body. Right now my body has got all sorts of little niggles taking their turns in telling me to back off and take it easy.

Last night the shins were tender. It was noticeable the moment I stepped out on the road, so my 10km Bondi out and back was immediately changed to a lap around Queens Park and inside of Centennial.

This morning my big toe was very sore. In the joint and it really hurts. Arthritis probably - I'm getting old.

I have a 15km run scheduled for Saturday. I might stick to the grass, take it easy and do two laps of Centennial methinks.

Hot coals

Wednesday, January 16, 2008

Week 3 of 15

6km Tempo

Hot coals all right. That's what it must have looked like I was running on as I plodded about last night. Quads and calves hurt big time. It reminds me of how slack I have been with stretching of late.

Scenic route

Saturday, January 12, 2008

Week 2 of 15

20km | LSD

I woke this morning feeling excited about this run. Frankly I find running midweek in the dark to be a drag, but come Saturday I really look forward to a long run. So I headed out at 6.00am and was soon down by the Harbour. At the Quay near the Park Hyatt was the biggest boat (ship ?) you would ever see outside on Monacco I reckon. It was the Apoise - 67m long ! As you can see it dwarfed the Park Hyatt behind it. I couldn't imagine what it would be worth.

I was running OK. My program stated that I should run 0:30/km slower than my marathon pace. I noticed that I was averaging 6:00/km pace so I was happy with that. I managed to keep that pace for the whole trip with a 2 hour finish. All good.


Friday, January 11, 2008

Week 2 of 15

8km Tempo

Ok I'm confused again. I thought a tempo run was were you started off easy pace, worked your way up to just under race pace and then eased back down again. My program describes my Thursday run as a Tempo yet wants the whole run at 15-30 secs under 10km pace (insert confused smilie). Whatever, I just went out for a run and tried my bestest to run it at an uptempo pace.

I ran into the city via Oxford Street and then back home via Edgecliff. The uptempo thing only lasted until Rushcutters Bay when I was faced with a 2km climb back up to Woollahra. I'm afraid thats where I started to plod. It was so bloody hot that halfway up the hill the hat and shirt had to come off. Apologies to northbound traffic on Ocean Street, LOL.

I have an 20km LSD on Saturday. I might head into the Quay and then do some sight seeing over near the casino or something like that.

Cruise Intervals (?)

Wednesday, January 09, 2008

Week 2 of 15

2km | 3 x 800m (R90 sec) | 2km

This interval stuff is very much foreign to me. My program had me down for 6 x 800m intervals but I thought that might be tempting fate in my first week, so I opted for half that.

The concept of the night was 0:45/mile faster than my 10km time. So with the help of McMillan, I extrapolated that to a goal time of 4:33/km for the 800m based on a 50:00 10km pace.

So I mapped out a 800m loop around Queens Park and hit the first one after my warm up. I kept thinking "45 secs faster than 10km". So I ran it with a little urgency so as not to stuff it up. First rep at 3:39. Doh ! I tried a slower one next and ended up with 3:42, and then the next at 3:59. Double Doh ! Yep I officially have no idea. I was rooted by then and clearly would not have survived the full 6 reps as required by the program. With the aim of this game to run each rep pretty much on the money, I expect that last night was a waste of time.

Matraville or bust

Sunday, January 06, 2008

Week 1 of 15

17.5km | LSD

My program had me down for 18km. So I jumped (not) out of bed at 5.30am and headed south. South because its flat. Yes I'm a woose but I couldn't deal with 18km and hills today. Anyway, the weather was kinder than Friday's sauna with light drizzle and a mild temp.

I finished it in surprisingly good nick with no significant niggles. The ITB is tight but I've been denting nightly with the rolling pin which seems to be working a treat.

Many thanks all for the kind words and offers of support over the past week. It has been really appreciated.

Melting at Centennial

Friday, January 04, 2008

Week 1 of 15

10km tempo run

I took the kids down to Bondi for a swim, so I didn't get out for a run until 5.00pm. I did the lap around the two parks and found it bloody hot. I was supposed to up the pace to just under marathon pace but that wasn't going to happen with that heat and my low energy levels. Anyway, 10km done in the bank etc.

On location in Port Stephens

Tuesday, January 01, 2008

We've managed to squeeze a few days up north (Mum insisted we go since it was booked) and have had a relaxing time with the kids and the Bride swimming in the resort's pool and at various beaches along the quiet bays, not to mention eating out at some pretty nice restaurants.

I've also managed to get in two runs, the first being 5kms out to Corlette along road and bike path. The second was the more challenging run to Shoal Bay and up to the Tomaree lookout.

Both days it was pretty hot and the climb up to the lookout had me blowing big time with a few walk breaks thrown in when the steel stairs came into play. The view from the top was exceptional and well worth the climb.

Back to Sydney in the morning to face more important things.