RUNNING BLOG

About me and running

Thursday 30 June 05 - Lake Run Canberra

It was a wet looking morning in Canberra but fortunately not too cold and the rain Gods smiled upon me by only sprinkling a little on me when I ran.

Took off at a very leisurely pace to give my left calf and right quad a chance to settle into the run. Got down to the lake and headed in my usual direction taking in the view and talking to the ducks. I struggled to get into a rythm for the first 4k and then it started to flow. By the time I got to 5k I decided to turn around (no water and a time imperative) and headed back. There was a bit of a head wind on the way back which was a bit chilly at times but despite that I still managed a decent negative split.

I probably wont run again till Sunday now, I think I need to give these couple of niggling injuries some time to heal properly.

Wednesday 29 June 05 - Wet & Rushed

I didn't think I would get a chance to run today but arrived in Canberra with an hour to spare to my appointment so a quick change and I was out....

Not particularly cold (about 11c) but wet, left calf and right quad still giving me grief but not insurmountable. Ran down to the lake from Manuka and back - nice run in the rain.

Managed 5k in 28mins - not fast but certainly better than yesterday!

Tuesday 28 June 05 - Pretty Lights & Pain

Pulled up fairly sore from the W2G. My left calf which I injured near the start is giving me grief, but I am also very muscle sore which surprised me a bit. My quads are the most uncomfortable and I'm also a bit shin-sore.

Went to training last night and just did a fairly light workout which made me feel heaps better though this was the calm before the storm and I felt much worse today. Bugger!

Ummed and ahhed about running today but when I got home there was a break in the rain and Carol was on the phone so I figured it was a "sign" and headed out. It was really tough for the first 150m as I couldn't get into any kind of normal stride i.e. nowhere near full range of motion. Eventually I managed something that kind of resembled running, but only just.

You wouldn't believe it, I never see anyone running when I do the Canada Bay/Breakfast Point track of a night, but tonight I came across not one but five other runners, two of whom seemed pretty fair dinkum and there I was struggling along looking like a broken down wombat!

On the bright side because of the rain the air was as clear as it gets and there was zero wind - result the reflection of lights on the water was stunning. Like always this had the effect of transporting me to my happy place. Being a twee anal I ran 5.6km not 5 or 6 so I could achieve a whole digit in my monthly running total, the .4 has been bugging me for a while.

Off to Canberra tomorrow so doubt I will run as I have a 6.00pm appointment. If all goes well though I might do 10-20k down there on Thursday morning.

Sunday 26 June 05 - W2G

Today was the Woodford to Glenbrook 25k (Keyhole Image of run here). Met up with lots of Coolrunners - Vat & Fats (who ran 2nd) on the train. Then O Runner, Blue Dog, Bernie G, Sarge, Aim High, Spud, Colin, Amjan and her brother Jeff at the start and a bit later Flash Duck (who had a disaster - more later). Saw Action but didn't get a chance to say g'day. Also had a good yarn with Paul Every before the start.

After over-doing it at training on Friday night, I spent Saturday moping around being miserable. Pulled up fairly sore and I suspect a bit dehydrated, I spent most of Saturday dipping myself in the pool and then having a hot shower to at least get the legs rehabilitated in time. Woke up this morning feeling nauseous and a decent dose of DOMS in my pecs.

Headed off without breakfast, but by the time I hit the Macca's on the M4 I was ready to eat so a quick detour was in order. Made it to Glenbrook in plenty of time to catch the 8.34am which surprise, surprise was right on time.

Late registration for the W2G is a dogs breakfast as you can only do it at the Fire Station which is 2k round trip from the start. Luckily I had plenty of time and once it was all sorted I met up with the other CR's et al.

Remarkably the race started right on time and also right on time for the rain to fall. Still feeling frumpy at the start, I kept to my promise to myself of not going out too hard and promptly secured 3rd last place as my very own, a position I kept for about the first 2k. Sadly, about 100m after we got on the fire trail proper there was a woman (who I now know was Flash Duck)who had badly twisted/sprained her ankle and had to retire. She did it with great dignity though refusing help from all that offered, determined to backtrack under her own steam.

The rain didn't last long and soon the nervous starters started to come back to me and I had to relinquish my strangle hold on 3rd last. I had a bit of a worry though from 2k through 3k as my left calf was giving me grief, sometimes when this happens the sheath splits and it's all over red rover, but I threw caution to the wind and pushed through it (I ultimately pulled up a bit lame once I cooled down though).

For those who have never done the W2G the first 13k is a bit of a roller coaster and I found myself running the downs hard and walking at least some of the ups. Managed to go through 10k in just a smidge over 60mins which on flat ground is about training pace for me so all in all with having felt sick at the start and the hilly terrain (and my flirt with calf probs) I was actually pleasantly surprised and started to contemplate a sub 2.30 finish - mentally before the start I had geared myself for a 2.45 with a 3 flat being a distinct possibility.

I actually chirped up about 8k the nausea left me and I stopped sweating profusely, but by 11k I was ready for some gu. What a difference it made, I felt like I had new legs and was starting to enjoy myself a whole lot more. By and by I could see Bernie G ahead of me and going down the steep hill just after Suicide Corner I passed her. It didn't take Bernie too long to go back past me and every now and again I caught a glimpse of her, but never caught her.

By 13k the pressure on my bladder became too strong and needed to make a quick trip into the bushes. From this point on, It is all downhill from the 13k mark and I made the most of my weight and gravity. I went through 15k in 90mins and then picked it up a notch managing the final 10k in just a few seconds over 50mins

I had to really concentrate for the last 4k though and it was a real push for me over the last 2k not to let my pace slacken. I hit the final stretch just as the Care Flight helicopter was landing but still the ever vigilant CR's noticed me coming in and gave me a good cheer and a clap as the last CR home in 2h 22ish mins. My 301 actually read 25.3k and checking with others they all measured over too, so the time I have recorded in my log is the 25k split time on the Garmin 2.20.52.

Caught up with the crowd at the end, stuffed a couple of sandwiches into my face and took up O Runners kind offer to give me a lift back to my car with Colin and Flash Duck. FD had to come to the end to pick up her bag, which was a bummer, but gave her a chance to ctach up with all the CR's. Considering she had driven from Canberra at least she got that out of the day.

All in all a pretty good outing.

Thusday 23 June 05 - Happy Memories

Felt a bit leg weary today - not sure if this was due to the cold snap or the extra km's I've been doing - probably a bit of both

After yesterdays faster effort I deliberately set off on a slower pace tonight on the Canada Bay/Breakfast point + Concord Golf Cours loop. My main intention now that I have got my mileage back up to a respectable level was to just clock up some k's.

I know there is some conjecture about this kind of approach and that some label these kind of runs as "junk miles", but to me the main benefit is psychological and it is important. It is important for me to see the total km's for the week add up and also it is good way to keep my mood up and clear my mind after work.

For the last 2 nights it has been a bit windy, so the reflection of the lights hasn't been as pretty on the water, but tonight it was as still as and the reflections were beautiful. This visual really gets me to my happy place and I run with a big dopey smile on my dial.

The old boy is in hospital at the moment and tonights run was an opportunity to think back to those golden days when I was 4 or 5 and Dad used to take me with him in the truck. We used leave about 3:30am and drive to Allied Feed Mills (now defunct) at Rhodes not far from tonights run. It was on the river too and I couldn't wait to pull up and race to the embankment and stare at the reflection of the lights on the water. I guess that is where my facination with lights on water commenced. Sometimes if we had to wait to be loaded Dad would come to the rivers edge and we would skim stones. To this day it's another activity I can't resist when I'm near water.

Nice memories, nice run, happy present, bring on the future.

Speaking of which I probably won't run again now till Sunday at the W2G.

Oh and the 301 glitched in exactly the same spot......

Wednesday 22 June 05 - Finding Some Speed

Got home from work a bit early today, a quick change and I was out for a run. No real idea tonight of how far I would go (my new route has multiple bail out options).

Went through the first 7km around Canada Bay/Breakfast Point really smoothly so decided to throw in a lap of Concord Golf Course as well. Finished 12km's in 69.20 which is the best time I have done for a 12k in ages.

Pretty happy with this one. It is pretty evident that my ritual of getting in the pool for as long as I can stand it then putting on the Skins is the best recovery routine I have ever had.

Tuesday 21 June 05 - Yin & Yang

Aggghhhh what happened???

Woke up feeling a bit frumpy and just put it down to the effects of last nights training. Took off at a shuffle and went through the first 2km's at 7 min pace. Sometimes when you don't feel too chipper you come good after a couple of km's, sadly this was not the case today.

I did speed up a bit, but fighting back nausea all the way and decided to bail at 7.5km. I had set off with the intention of doing 12km's but it really wasn't on - ended up with an average pace of 6.38 - ickers!

Oh well.....

OK I admit I was miffed with this mornings run so I went out and did it again tonight after work. Same run, same me, but did it in 44.28 - that's 5mins 20 seconds better than this mornings debacle. Still not a world beating time but I'll take it! :-)

Footnote: The 301 glitched in exactly the same spot as Saturdays run and again on the 2nd run tonight but a bit before spot for the other 2 times. Hmmmm....

Sunday 19 June 05 - Surprised Myself

Pulled up better than expected after yesterday's 30km.

Followed the progress of the guys doing PMC today and it was really inspiring.

Had to take Dad into hospital today which was a bummer, but when I got home I thrashed out a quickish (for me) 8k in 45:48 around the Canada Bay/Breakfast Point Foreshore Track which cheered me up no end.

There was a strongish North/West wind blowing and at some times this was a bit uncomfortable. Also the reflection of the lights on the water were not as pretty as usual - but it still certainly beats running around the streets.

One minor glitch is a woman (parked on the footpath) emerged from behind her open boot with bags and bags of shopping right at the wrong time. It gave my left hammie a bit of a niggle when I dodged to go round her.

This run gave me my first 60km+ week since before 6' (did 52km's last week). Now just need to string a few more together.

Saturday 18 June 05 - The Long Run

30km around the Foreshore from Canada Bay to Breakfast Point - then Yoralla Bay and across to Ermington and back through Homebush Bay. You can view a similar run here. The run I did today goes straight through the stadiums as opposed to around in this pic - the rest is the same though.

Fantastic run - really enjoyed it. Just to play it safe, I walked for 1 min in every 3km's - still managed to finish in 3:10:28 - 10km splits in 65mins, 63mins & 62mins - very happy with that.

One annoying thing was that the 301 ripped me off for about 200m just after my 5km split. Not sure why happened because I was by the bay and adjacent to the Massey Park Golf Course - a better place for accurate reception is hard to imagine - go figure???

About the only time I struggled was around the 7 to 8 km mark. Have noticed this before but pushing through it seems to overcome the problem.

Used my HDT pack with camelback bladder with 1.5L of water on board and 750mls of Gatorade (Pump water bottle with my old Platypus bite tube). This system works really well for the longer runs. I take in a good mouthful of Gatorade every 3km's and drink water in between.

I was also carrying 2 PB Gels and a Power Bar. Had 2 nibbles on the Power Bar, one at 18km's and one at 24km's and used the 2 gels at 21km's and 27km's. The Gatorade ran out at 24km's.

Footnote: Carol and I went to see The Producers in the afternoon and really enjoyed it. All in all a great day :-)

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