Thursday Recovery

3.3k 20:06. HR Avg 125 Max 144
Course: Home Around the Block.
Start Time: 5:42 pm Temp 25C.
Session Type: Recovery Jog

With Delta.

Wednesday Riverside Run

15k 1:20:13. HR Avg 138 Max 153
Course: Work to Riverside Centre and Back.
Start Time: 4:50 pm Temp 25C.
Session Type: Conditioning Run

First 3.5k with John at 6:00 m/k pace. Then by myself for rest of run at a steady 5:20 pace. Once again cooler and now getting dark by end of run. Will have to start earlier.

Back to work

9.8k 48:33. HR Avg 150 Max 160
Course: Work to Sydney St Ferry and Back.
Start Time: 5:40 pm Temp 25C.
Session Type: Conditioning Run

Noticably cooler tonight which is welcome. Took a little while to feel comfortable but once into it felt good.

Easter Break

Easter Saturday went up to the school oval and did an 800m time trial with Delta. She did 4:20. We will do this each week and chart her progress as she now starts to do some speed work to prepare for her race. On Sunday she did a set of six hills (64 secs, 64, 61, 65, 62,49). She really attacked that last one.

Have decided to take it easy over Easter so have not been out for a run since Saturday. The body just seemed to be telling me to have a rest and there is one thing I have learned over the years is when it speaks - listen.

A good Friday run

14k 1:12:10. HR Avg 149 Max 158
Course: 2 Laps of Home to End of Cycle Track.
Start Time: 4:50 pm Temp 30C.
Session Type: Conditioning Run

Lap Times (34:49,36:31). Legs felt a bit heavy towards the end. Started to a get a small twinge in right hip also. I think the 30 minutes of soccer in the backyard with Kewell before th erun took more out of me than I realised.

Delta and The Lions kick goals

Thursday Rest Day.
Straight home after work, some dinner and Delta and I are off to see the Brisbane Lions beat St Kilda in the season opener at the Gabba.

Earlier Delta ran with My Wife after school and reaches her goal of 14 runs in four weeks.

The Heat is On

15k 1:17:29. HR Avg 147 Max 156
Course: Work to Riverside Centre and Back.
Start Time: 5:05 pm Temp 30C.
Session Type: Conditioning Run

And I thought it was getting cooler! It was felt windy, dry and hot stepping out from the office. Least it is not humid. Another pleasent run into the city and back along the riverside.

Papa Wemba and the Stationary Bike

35:00. HR Avg 129 Max 158
Course: Work Gym
Start Time: 1:10pm.
Session Type: Gym Bike session.

A 10 minute weights session and then 35 minutes on the gym bike. Did a set of five 1k intervals with 1k rest after each.

The thing I most enjoy about the Gym bike sessions is that I listen to my music player. This is something I never do when running. All this year I have been listening to some early 80's music from an African artist called Papa Wemba (from Zaire) in these sessions. I find this music perfect for exercise and dancing. I stimulates me mentally and physically.

In fact my digital music player (a Nex II) purchased June 2002 was an important factor at the beginning of this "The Age of the Phoenix". Maybe over Easter would be an appropriate time to tell that story of that Age and "The Barren Years" that preceded it.

Monday Recovery

3.3k 19:45. HR Avg 132 Max 148
Course: Home around the Block.
Start Time: 6:15 pm Temp 26C.
Session Type: Recovery Jog

With Delta. She really put in an effort tonight and posted a PB by 70 seconds for this course. She now is 13 from 13 and well on course for her 14 scheduled training runs in a row. With just over six weeks to go before her race she is coming along nicely.

My legs felt good after long run yesterday.

Pleasent Valley Sunday

25k 2:23:49. HR Avg 143 Max 161
Course: Home to Northey St.
Start Time: 6:15 am Temp 24C.
Session Type: Conditioning Long Run

Up early (at least early for me). Pleasantly cool to start with but by the end was up to 28C. Took it easy trying to stay under 140 HR. Managed this on the out course which was mainly downhill but went a bit over on the way back. The last 5k had the most steep uphill sections and struggled a little. But very satisfied to get this one under the belt.

Jog and Swim Saturday Morning

3.3k 23:20. HR Avg 118 Max 138
Course: Around the block from Home.
Start Time: 8:25 am Temp 27C.
Session Type: Recovery Jog

Run with Delta. She's a little sluggish this morning. She always runs better in the evenings just like her Dad. She is now 11 from 11 with her goal and only three to go.

Had breakfast, dropped Delta at dance classes and then went to pool.

Swim 5 By 200m Intervals
Start Time : 10:00am

Have been thinking of doing the BRW Corporate Triathlon at the Gold Coast on 24th April. John from work does Triathalons and has being making suggestions that he would beat me this year. (Last year I finished it a couple of minutes faster than him.) So just in case I enter again this year thought I'd better start doing some faster sessions in the pool rather than just the gentle non-stop laps I usually do.

what a way to end the working week

15k 1:15:53. HR Avg 150 Max 159
Course: Work to Riverside Centre and Back.
Start Time: 5:20 pm Temp 27C.
Session Type: Conditioning Run

It is a bit cooler today after showers throughout the day. Very even tempo throughout and I feel very comfortable at this pace. Can really feel the strength growing in my legs. Just a perfect way to finish the working week.

Gym and Bike Session

Bike 35:00. HR Avg 130 Max 148
Course: Gym at Work.
Start Time: 12:45 pm .
Session Type: Gym Bike.

A 10 minute weights session and then 35 minutes on the gym bike. I try to do this once a week. Helps keep the legs fresh whilst still getting an aerobic workout. Would normally do 45-50 minutes but was going to run with Delta tonight so only did 35.

Unfortunately, due to a crisis at work did not get home till 7:15pm. So instead of me, My Wife had to go out with Delta for her run. From what I hear Delta pushed her pretty hard.

My Wife

In Bob Dylan's recent book "Chronicles, Vol. 1", he never referred to his numerous spouses by their name but used the generic term "My Wife". So if it is good enough for him I too can use such a narrative device in this blog. My only difference from the Bard is I have only had the one wife so no need to wonder which I'm referring to.

We first became a couple in Dec 1976 and she has played a major direct part in my running history especially in the beginning of "The Golden Age (1980 - 1995)".

We trained and ran together for our first three marathons. Of her 4 marathons her best was 3:49 at Gold Coast 1985.

Wednesday Riverside Run

15k 1:21:43. HR Avg 137 Max 155
Course: Work to Riverside Centre and Back.
Start Time: 4:45 pm Temp 30C.
Session Type: Conditioning Long Run

First 4.5k nice and easy with John at just under 6:00 min/km pace. He turned around and I finished the remainder by myself at around 5:20 pace. The return journey was 70 seconds faster and at a lower Heart Rate than last Wednesday and I felt really relaxed.

Clayton's Rest Day

A rest day from running.

But I am coaching my son's U8 Soccer team and we train from 5.00 - 6.00pm Tuesdays. Not physically challenging but mentally the toughest session of the week.

Just Another Manic Monday

9.9k 57:19. HR Avg 140 Max 162
Course: Home around the Block , along the Bike Path and Back.
Start Time: 5:30 pm Temp 27C.
Session Type: Conditioning Run

My headache feels better.

Ran first 3.3k with Delta. She puts in a good effort and runs 20:43. That makes 9 from 9 for those who are following.

I then continued on by myself for 6.6k in 35.44 (5:21 m/km) and felt good. Well why wouldn't I after an easy day Saturday and nothing yesterday.

Sunday morning coming down

Sunday

Work up early at 5:00 am to go for long run but had a headache. Felt it coming on Saturday night but was hopeful I could sleep it off. Took some paracetamol and went back to bed and slept till 11:00am. Hopefully it will be gone tomorrow. I missed taking my pill on Friday, so hope that isn't what triggered this.

Headaches

I can't exactly remember when they started. The middle of the "Barren Years". But by 1997, I was getting one or two headaches a week. They would last between two and three days. They were not migraines just a dull constant throb. A few panadols would take most of the pain away but I still had to avoid activity. It came to the point where I almost had constant headaches. By mid 1998, the "brain specialist" had come up with a medication routine that stopped the headaches but alas no explanation why.

I still take my daily pill. I call it my "crazy" pill to the kids. If I don't take it I go crazy. I don't really like having to rely on those pills but every time I try to wean off them, the headaches come back.

Dash and Splash

3.2k 23:50. HR Avg 125 Max 146
Course: Home to High School and Back.
Start Time: 8:10 am Temp 27C.
Session Type: Easy Jog

Easy run with Delta. Had some breakfast and headed for Pool.

Swim 1.25k 31:00.
Start Time: 10:00am Temp 31C.

I try to do a couple of cross training sessions a week either in the pool or on the bike.

Easy Run with John

9.8k 57:34. HR Avg 131 Max 145
Course: Work to Sydney St Ferry and Back.
Start Time: 4:40 pm Temp 29C.
Session Type: Conditioning Easy Run

Run with John.

One of the good things about running with John is his pace is perfect for my easy runs. Our Friday runs are always a great way to finish the working week.

Easy Jog with Delta

3.3k 21:50. HR Avg 120 Max 141
Course: Around the Block from Home.
Start Time: 6:15 pm Temp 25C.
Session Type: Recovery Jog

Run with Delta.

She ran all the way tonight with no complaints. I was going to go to the pool before this run but a big storm blew up and traffic was terrible on the way home and wanted to get the run in before it got dark / poured. Got through the run with no rain and the storm brought a cool change leaving the temperature the coolest it has been for months.

Delta's Reward progress now 6 from 6.

Delta

Delta is my third child and is 10 years old. She has two older sisters Ducky (14 yo) and Dory (12) and a younger brother Kewell (7).

She has decided this year to train for her school cross country which is a 2k run and is held in early May. The goal is to place in the first three and be eligible to compete in the District Championship.

She started at Xmas time with walking and has built up to four runs a week varing from 3 to 5k. In a few weeks time she will start doing some hill work and repetitions.

I accompany her on most of these runs. I have structured my training so these runs with her are on my easy days.

I did the same thing with Ducky a few years ago but that's another story that I may get into sometime in the future.

She is a strange running partner. Rarely runs beside me. Likes to tuck in about 5 meters behind and no matter how slow I go she never catches up. Will only speak if spoken too.

Delta is left handed , and I remember seeing an article many years ago, that claimed that left handed, third children with younger siblings had a significantly greater chance of being a world record holder than other people. Go Delta!

Previous Goals
To motivate her, I offer rewards for training goals reached. Her last goal reached was to run a certain course three times in a row under 21:30 for which she received a CD (Joss Stone).

Current Goal
Her current Goal is to do 14 out of 16 of her set training runs in a four week period. Her reward if she does this is The Sims2 University Expansion Pack.

Another one in the bank.

15k 1:18:11. HR Avg 147 Max 158
Course: Work to Riverside Centre and Back.
Start Time: 5:10 pm Temp 31C.
Session Type: Conditioning Long Run

Ran by myself after work. Heart rate still a little high. Trying not to let it go over 140 but the pace always seems so slow.

First Post

Rest Day.

Got to do something. What could I do?? I know ! Why not start a blog.

I have been looking at other runner's blogs and have been impressed with the diversity of people and experiences catalogued by them.

But still none seemed to be just like my situation. Everybody seems to be doing intervals , aiming for PBs or getting injuried. I am not doing any of those at the moment.

I've been in Conditioning Phase since Christmas and just loving it. Long , steady runs. Trying to keep the Heart Rate under 140. Too hot over summer to be doing anything different anyway. Will keep this up for another 4 to 6 weeks and then set some race goals. The Gold Coast Half Marathon the most likey candidate.

So the opening bars been being played of Robert Song's Running Blog.

Time to lie down again.