July to September 2006 Posts

Sunday 24/9/06 Cycled 58km on mtb in 2hr 36.24 forgot to get HR but I think 160's to 180's...splits; 1hr15.52/1.26.32..Beechboro to Canning HWY bridge near Raffles course....improved about 6 minutes on my effort on this course on 13th August...Good solid ride....Only took the one gatorade....got a little dehydrated was shattered (very tired/worn out) at the end of this ride...worked very hard into headwind on the way back....But very happy!!!!!

Saturday 23/9 2x1250m (5.45/5.36) HR's 168/180... at Ottawa Park...5minute rests...put in entry for Freo 5km but after being out late at Steves bucks nite the night before found it too hard to get going the next morning and did the 58km ride which I think was of a lot more value to me at this time....although I kinda ache to race as I have not raced since Perth Marathon in July....its been too long....however can't see it happening for awhile yet....the 6 INCH 45km is a must for me....but not sure what other races I can get to this year....
Friday 22/9 Ran 3.25km 14.45 HR 171 good cruisy run...to start the morning off...went on the Ottawa Park course that KL wanted to walk to and run on in the last week or so....

Well I have been extremely slack about not training so far in the first 4 days of this week after my 27km run breakthrough with the B-team on the weekend...I have been way too tied up with work interviews, trying to work out how KL and I are going to pay for the wedding expenses etc...Really need to keep Matthew 6:33-34 in mind... (I shared this with Steve, Tim and Rob while getting stuck into some disgustingly unhealthy but deliciously tasting croissants and cafe latte last week....) which was also the day that FREO beat the demons in the AFL Freo way to go!.....now for Sydney....

but I digress...back to the main topic of this post...which is my latest dastardly scheme to try and get paid to get fit....I have just completed training for a job as a meter reader....so managed to spend the last two days and about 7 hours walking around streets and up hills in the rain and the sun as quick as possible reading as many meters as posssible....and getting 100% accuracy I hope...so now I should be able to get paid to walk 20km a day 4-5 days a week at a speed that should get the heart rate into the 120's so it will be similiar intensity to a long slow! distance or more accurately an over-distance session...same as when I was delivering junkmail in 2005...so this should give me the "junk miles" I need with no impact issues that I would get with running....but also will pay the rent and the bills at the same time....I think this one unlike junk mail and basketball umpiring really has the potential to be an excellent occupation that complements my training for six-inch Track 45km in December a lot! AND encourages me towards a healthier,fitter lifestyle again....and assists to retaining a good level of sanity despite all the hassles and expenses of the WEDDING....which are am fast beginning to dread and anticipate with joy in equal biblical proportions simultaneously....

Have been listening to Mortifications Scrolls of the Megilloth on the way to work which has really been the perfect mood for me lately....looking forward to hearing the new Grave Forsaken album; Beside the river of Blood....These guys are now officially the alltime total christian metal legends of Perth after opening for Mortification last month and this month they are playing with Parameacium at Blackstump...way to go!
and go FREO!!!!! toooo.....

will I get to the Freo 5k this weekend...unfortunately I think the same scenario as the Gwelup race last week and every other race I meant to do....(coulda,woulda,shoulda etc...) is likely to rear its ugly head again...as the monster that is my wedding and my work and whatever else, eats away any chance of me getting to a race again.....hopefully this new meter reading job is the answer I have been looking for and after the wedding things will stabilise and I can finally get after some races the way I want to.....

Saturday 16/9/06 AM; Ran about 27.3km in 3 hours 4 min 49secs
HR 141 with WAMC B-Team group from Darlington to Sawyers Rd and back...
We took several 5-10minute breaks along the way so pretty cruisy and probably running about 6minutes per km or a little faster...perfect pace for me...not a race but good solid long slow distance work....

Distance was a big jump for me as I have not run more than 10km since Perth Marathon at beginning of July, but my long rides helped me to stick at it...very sore yesterday but not too bad today...

Friendly bunch of people and enjoyed running with them, plan to be there again in coming weeks...very nice place to run (gravel trails in the bush) and very motivating just what I needed to get my six-Inch prep 2006 started....

When I got home KL (my fiancee for only a few more weeks...as our wedding will take place in a few weeks time) wanted to go for a walk/run...so we did a short 32min worth and she ran for 8 minutes (about 900m)....which was great to see as its the most she has run for awhile (same as me earlier in the day)...plus the walk (I didn't run) helped me to get some of the stiffness out of my muscles from the long run earlier in the day...so it helped me too...
The next morning I was doing aerobics UGGGH the shame of it... with KL working my abs, gluteals,buttocks etc etc...actually think that helped me to reduce stiffness too...

Thursday 14/9 AM; Ran 2km in 9min 02 seconds HR 180. Great way to freshen up in the morning...a solid 2km run on my Hull park course...pushed the pace a bit...keen to go do some intervals...but keep getting sidetracked onto other activities...also did 200 Ab crunches...

Tuesday 12/9/06 Walked 4.75km with KL in the evening in 49min 55...She is getting motivated again because she wants to be in good shape for the wedding...which is only a month away now....

Monday 11/9/06; Ran 10.5km in 60min 17 HR 162...3.5km splits; 19.07/21.00/20.10.....Thorburn Park/Reid Highway course...It rained the whole way and from about 3.5km to 7km the rain got very heavy....Felt so much better for it though.... especially after a shower to wash all the mud off me...Hoping to step things up this week with a lot more time available, (due to me being out of work AGAIN! as of last week...) and maybe have a bit of a dash in the Freo 5km/10km race...Once KL and I get through the wedding on 14th October hopefully a lot of things will be easier and I can put in some good sessions in late October/early November as preparation for Six Inch Track....Also have replaced my New Balances with numero III pair of NB's as the ones I used for Perth Marathon 2005, 2006 and Six Inch 2005 were looking a bit worn out....



Sunday 10/9/06;
Cycled 26km in 1hr 17min Beechboro to Mt Lawley and back..HR 144...Good solid much-needed ride....
Tried out hydration Bladder MK III (I broke the first two)...in my trusty DMH Hydration pack...which worked very well....I am going to need this for Six Inch Track 45km Ultra on December 17th....and it will be handy for when I mountainbike the 65km of Waterous with Dave & Nate in a few weeks time...The $55 I spent on the new Deuter hydration bladder so far looks to be a good investment...also stocked up on hammer Gels and GU's the other day while at Runners World shop...

Then walked 4.5km briskly with KL for 42min 58...HR 108...But of great benefit to KL....

Saturday 9/9/06;
Kickin footy again with Steve and others at half time of the Freo versus Adelaide AFL finals...See dockerland.com and afl.com.au

Recently got my Perth Marathon 2006 photos so plan to post these on my Geocities Blog soon...See http://www.oocities.org/Colosseum/7549/runmara2006blog.html

Sunday 27/8/06
Cycled 76km in 3hr 53min from Beechboro to Berrigan Drive (South Lakes) and back...but reduced it by 8km...(caught train from mt lawley to Bassendean) cos I had to get home to watch western derby on TV which FREO dominated !!!!!yeaaah...alright.......

My second longest ride ever and would have been 84km (about the same as my longest ride ever ...the one from Joondalup to Cottesloe and back 3/12/2003), if I had ridden all the way back cos my cateye cycle computer said 42km when I stopped at Berrigan drive for a Gatorade...saw someone with an Ironman triathlon top on while coming back alongside the Kwinana freeway....
Also another cyclist on an expensive racer (not like my creaky mountainbike)and UK top? hooning past lots of sights and sounds a little dehydrated by end and used a GU...very nice too I think I like the taste even more than the hammer Gels...

Decided not to run the Perth City to Surf this year although I did enter on Friday 25/8, I felt a bit of a twinge in the achilles while having a bit of a kick to kick of the footy with KL on the evening of 26/8...so decided not to risk achilles, and to ride (the 76km) instead of run the 12km City to Surf...which I am convinced was a better option on the day....

Wednesday 30/8 went for an early morning 2km run (9min 46...HR 168) to Hull Park and back before getting ready for work...

Sunday 3/9;
Been busy being a marshal for WA Marathon Club for the 5km support event (for the Perth Half Marathon) no time to train this weekend as yet busy watchin footy and helpin KL get ready for her hair trial for wedding and Fathers Day things so far today...other big news is I have to get a new job again cos I couldnt hit the KPI targets at work....(Key Performance Indicators...) ....41 days until wedding.....

Kicked the footy with Dad for half an hour at Wungong on Fathers Day, a lot of fun kicking torps,stabs, drop punts, drop kicks, screw kicks and bananas...running a bit and some serious marking..a good sweatsoaked time..First time for awhile I have had a really good solid game of kick to kick...although I did have a bit of a kick to kick with my fiancee KL the other week...also met some yamatji people from mullewa there also...a nice unique afternoon that made me feel like I was half my age again (i.e about 16)...nice....

Sunday 20/8/06 Cycled 46.5km from Beechboro to Narrows Bridge and back in 2hours 18.22 HR 150 splits; 1.08.43/1.09.39..
Had to detour a little on the way back around a CSI and Had headwind and tailwind on South Perth foreshore...good solid ride to keep things ticking over..very nice weather mostly...

Saturday 19th August Walked 6km in 1hr 41 along the John Forrest Railway Heritage trail course (Pechey Rd to Waterfall and back) with KL..Rained most of the way and was heavy at times...KL going very slow and complaining about various injuries and the rain a lot of the time...However I enjoyed getting out there and actually had some good chats with my fiancee KL about various things as well...plus I am sure we felt (AND ARE) better for it afterwards....

Friday 18th August walked 4.5km with my fiancee KL (less than 2 months to wedding now!)at night in about 56min 28...

Sunday 13th August Cycled 58km in 2hr 42min 40 (HR 135 at end) from Beechboro to Canning Hwy Bridge (intersecting with Kwinana Freeway) and back...splits; 1.23/1.19....Copped some heavyish rain for about 30minutes from Causeway to Canning Hwy Bridge..Excellent ride well over 20km/h all the way (2min 48 per km average speed...) Very happy to get in a solid ride to maintain the endurance I started with the 61km ride, and Perth Marathon race last month....

Friday 11th August; spent about 3 hours moshing around to the best!!! Christian metal gig ever to come to Perth...Getting a pretty sustained sweat river going for most of the way so I know it was worthwhile, although probably did some momentary affliction damage to back, neck and eardrums along the way but thats an occupational hazard with hardcore fullon death metal...tried to avoid doing too much headbanging ços I know from past experience how sore one can get the neck doing that....Was such an awesome experience..and even got to chat with Steve Rowe (the heart and soul of Mortification for about 2 decades?; bass and vocals/growls) a bit after...Great these Melbourne masters of metal mission could come to Perth, and I thought the Grave Forsaken legendary blokes did an excellent job of supporting them sounded the tightest and most interesting Ive heard them...what a night!!!

Thursday 10th August Cycled 4.5km in 42min 26 with KL...extremely slow, but that was the pace my fiancee wanted to go at...so can't argue with that....especially when injuries are involved...

Friday 4th August AM; Cycled 16.35km in 40min 31 (2min 28 per km AVerage speed = about 26km/h) HR 174... A PB! by just over 2 minutes on the 42min 54 I did back in June...(see work rides II)...Was going hard at it all the way as I was struggling to get to work on time...

PM; Took it a bit easier with a 55min 12 17km ride on the way home from work..detoured to Craigs house..who goes to my church and reguarly rides to and from city...Was good to chat a bit all the way home...

Very busy with work and wedding plans now,expect those two W's are going to dominate my life at the expense of training quite a lot for at least the next two months until the big day in October.....

Have been thinking about doing some races for example the run for Gold 10km/5km, King of the Mountain, Willy Wagtail today and the Lake Joondalup 10km,5km next week...I am keen, but its not a high priority for now, and as yet have not got to any races since Perth Marathon...Trying to keep endurance up as I plan on the 65km ride using my MTB on Dave's offroad Waterous course end of September...More likely to be racing again after Wedding in October...but still might show up for some races
if its a good option that weekend...in the next month or so...and I have some WAMC commitments to help out at Perth HM (not running that) and some other races later in the year...Some of my friends are doing City to Surf...but I am not that keen on it this year...might get talked into it by friends...

Sunday 30/7/06 cycled 9.25km 25min.04 Also did 250 Ab crunches and 5 minutes of skipping...

Wednesday 26/7/06 slow jog for 16minutes with KL as she felt like running this night...

Sunday 23/7/06 AM; cycled 13.5km in massive!!! PB 35min 37 HR 186 (VERY! high for a ride) Reid HWY course..prev PB for this course 42min...

PM cycled 37.25km in 1hr 56min 14 HR 138 very tough northerly headwind on the way back...Beechboro to Causeway and back...

Sunday 16th July 2006; Cycled 61km in 3 hours 11min.39 on mtb...HR 159...worked pretty hard for the first 2 hours especially...was rather cold towards the end...finished about 7pm...went from Beechboro to Oats St Train station and then around the Swan River Windan bridge to Narrows and back then back to Beechboro...
the longest ride I have done this year..and only took one 600ml gatorade.......

Sunday 9/7/06 Cycled 32.3km in 1hr 27.55 HR 153 Splits;48min/39min approx. (headwind/tailwind)
Lotsa fun crankin along at 37-40km/h + on the MTB with the tailwind behind me.

Saturday 8/7/06 Ran 4km 22.06 HR 156.. Night run.

Easing back into some training again after the marathon...Also very busy with work and trying to make ends meet financially..Has been hard the last few weeks
with KL off work for 2-3 weeks, and lots of expenses like car Rego etc..
Thursday 13/7/06 bought a new bladder for my hydration pack which I will need for SIX INCH TRACK 45km in December this year,and also the MUNDA BIDDI Map 3...
KL got her first ever hydration pack, (they had outer limits ones on special for $20!!)..KL and I also got some very warm Adventureline beanies..(finally got around to using the voucher my sister gave us for Ranger Camping....) Hopefully get out there get off my backside soon...was good to have two weeks taking it easy after the marathon though...

Sunday 2/7/06; Ran Perth Marathon in 4hours 18minutes HR 186 (sprint finish at the end)....Some splits;
1km-3.59, 5km 22.44 10km 47.58 12km 59.44 15km 1hour 15 20km 1hr 48 Half splits; 1hr 54/2hr 23...Last 1.2km was about 5.03 per km pace...last 200m was 49 seconds? Was able to throw in 5min per km splits a few times after 10km but too much 6-7min or slower splits...

Well I beat one reserve target of 4hr 20..but the rest fell by the wayside...first 10km was pretty much on target, drinks strategy worked extremely well,very nice conditions although a little on the warm side in the last 12km...Unfortunately my suspect prep,lack of long runs (only one 32km run over 21km) found me wanting...Again ended up walking a lot of the section after Canning Highway/Raffles with the concrete paths...Other than that fairly happy with the run even though did not threaten my PB or the 3.30...Probably my last Perth Marathon for awhile,although may do some different marathons, and still want to do 6-inch and 6-foot....

Yesterday and today my quads are sooooooo sore as to be expected, but will ease back into some rides soon...
On the morning of the race my RHR was 54 and I was thinking maybe I should pull out of it, but I thought no I have to give it a go..and I am very glad I showed up, it was a lot of fun, and enjoyed the challenge and seeing many people out there I know, plus having my Dad along as well...enjoyed the day a lot despite the slowish time...

Saturday 1/7/06 Cycled 9km in a leisurely 27min,then got a puncture and ran/walked fartlek style for 67min with my bike to get home..hr 138..all in all probably not bad prep for the big one tomorrow...

Enjoyed catching up with 4 others who are doing the Perth 42.2 tomorrow, at an italian restuarant..the food was pretty good, and the 3 hours we spent discussing various marathon related things was a lot of fun, and very interesting..I will be looking out for N (racing) and D (spectating) tomorrow also...

Put my drinks in this afternoon, and I am hoping my drinks strategy this time is superior to the last two years...sounds like it is going to be hard work pushing into the usual Northeasterly wind on the way back to the finish line, and a lot of humidity/precipitation in the early stages...

Getting distinctly nervous today..which is a good thing in that it means I am taking it seriously...but its partly cos I wonder as per usual if I am well prepared...Can't confidently say yes...but the signs from sessions in recent months are that a 3.20 to 4.20 is possible..which means I wont be disappointed with a PB (i.e. 3.20 to 3.55), even though my main target is still the 3hrs 30 minutes..reserve targets are 3.40,3.50,3.55,4.00,4.20,4.40....here goes.....nothing ventured nothing gained...

today I listened to an old instruMETAL compilation music tape (yes the old cassette tapes of the 1980's that were the big thing before CD's came on the scene and were the mod con after the records started to get out of date in the early 80's...my sister has an i-pod,but I am yet to be dragged into that yet...mind you I was pretty slow to bother getting a cellphone/mobile too..only been usin that since last year...but I have been running my website since 1996...)of mine
enjoying tracks like Lanny Cordolas echo boy,Shout;Moonlight Sonata Whitecross Hammer & Nail & Flashpoint, scaterd fews look into my side, Fourth Estate; Reflections, Tourniquet;somnambulism,whitewashed tomb,swarming spirits (STB;1992), Prodigal Sons,some of my old drummer mate(Richard R.)'s music;Steve Morse,Tommy Emmanuels Journey,Villa Anita,Angelica:Harvest & Bumble Bee groove,David Zaffiro;Blue ice...lots of late 80's early 90's stuff...I'm feeling very reflective and also rather psyched up..could be a good race this one, or it could be a debacle..not too sure yet...but I intend going out there with all guns blazing....

tonight I intend watching some of Freos game versus the sydney swines and maybe my Perth marathon video from 2004,which I have finally managed to dig up from the boxes at Gozzy..