On the mend

Thanks to all of you who have shown concern over my recent illness. I am now much better and I am back at work. My Wife who was not as sick as me, seems to be taking longer to recover but she is also much improved. Ducky seems to be nearly back to 100%.

Reckon I might go out for a short walk tomorrow and see how I shape up. Can't wait to get back into again but will ease back into it slowly.

And when you get behind in reading all the other blogs, it mounts up to a lot of catching up to do!

Down and Out

Last Monday, My Wife was still not feeling well so instead of running after work as I had planned, I went home to do some grocery shopping, prepare dinner and taxi the girls to dance classes so she could rest. All of which I did but by 9:00pm I started to feel a headache and a temperature coming on and went and laid down in bed.

And that is where I have basically been since. On Tuesday and Wednesday no amount of panadol or nurofin seem to get rid of the headache. I was either too hot or too cold. My chest ached. It was excruciatingly painful to cough. On Thursday, I went to the doctors and he suspected pneumonia and ordered a chest Xray and put me on antibiotics. Another bad night Thursday. Back to doctors Friday and the Xray results confirm his diagnosis.

It is now mid Saturday morning, and I am starting to recover. No panadol as yet today. I suppose being well enough to make this entry is a good sign. It was staggering how rapidly I went down. Doctor says recovery from pneumonia can be slow, so have to be taking it easy for quite a while yet.

Sunday Easy with lots of Hills

15.5k 1:23:341. HR Avg 139 Max 159
Course: Kenmore to The Gap.
Start Time: 5:10 pm Temp 17C.
Session Type: Hilly Easy Run

We have finally got both of our cars back in action, so I could take back the car we were borrowing from My Wife's mother. I dropped it off at Kenmore and ran back Home to The Gap. You couldn't get a hiller run if you tried so it was a bit of a challenge. Took it easy on the uphills and extra easy on the downhills. The Polar says there was 254m of ascent over 3.5k of uphill as well as 3.7k downhill.

This made 65k for the week which was my plan. Now that soccer season is over, Tuesday nights are now free again and I maybe able to add a short recovery run or a bike session in the gym to the program.

Friday LSD

25.9k 2:17:36. HR Avg 141 Max 155
Course: Work - Riverside-Floating Walway.
Start Time: 5:00 pm Temp 16C.
Session Type: Long Slow Run

This morning was the funeral for the father of one of my boys in my U8 soccer team. He was just 38 and died from a heart attack last weekend. Sadly it takes events such as this to put ones life into perspective.

For tonights long run, I started out with John for the first 5k, then by myself to the end. Legs felt much better than last Sunday. This may have been due to the flatter nature of this course. In fact the legs showed little signs of tiredness as the run went on. Managed to average 5:18 pace.

Rest day tomorrow and last game of soccer for the season.

Thursday All OK

10.7k 54:00. HR Avg 141 Max 160
Course: Home-Tilquin St - West Ashgrove.
Start Time: 5:50 pm Temp 16C.
Session Type: Easy Run

Started out with some trepidation after having to cut last night's run short. But it all felt OK. All very strange. So it turned out to be a nice run at 5:02 pace. Hopefully all will continue to be OK for tomorrow night's long run. bb

"Short" run

3k 16:35. HR Avg 121 Max 142
Course: From Home.
Start Time: 5:10 pm Temp 18C.
Session Type: Easy Run

Holiday today. Took Kewell up to the park with his bike which he got for his birthday last year (11 months ago). He has never ridden it and I thought he maybe big enough to give it ago now. We tried for five minutes with me pushing from behind but didn't get too far. Instead we kicked around his soccer ball for an hour or so.

Now I don't know if any of this had a negative impact on me, but when I went for my run later I was getting quite sharp pains in my left groin area. Tried to run it out but they were not going away, so turned around and called it a day. Must say I have never had a similiar sort of pain before.

Monday Recovery Run

9.8k 55:41. HR Avg 130 Max 141
Course: Work to New Farm Park and Back.
Start Time: 5:00 pm Temp 18C.
Session Type: Recovery Run

Nice and easy tonight with John. Legs didn't feel tired at all after yesterday's long run. Out in 27:15 (avgHR 128) and back in 28:25 (131) at an avg pace of 5:40.

Sunday Long Run

25.8k 2:24:13. HR Avg 142 Max 155
Course: On cycle path to Newmarket and back.
Start Time: 8:00 am Temp 15C.
Session Type: Long Slow Run

By the time I started my run at 8:00am, the sun was out, the breeze had dropped from yesterday and it had started to warm up. Perfect running conditions. Just tried to keep it nice and easy the whole way which I mostly managed. The 135 HR I'm aiming for is still quite slow and when I'm not running with others I find the pace creeping up a little. My legs felt really good through out the run and considering there are a few hilly sections, I am more than satisfied with the 142 avg HR and 5:25 pace. Once again my new music player was a joy. Why haven't I done this earlier?

This gave me 64k for the week which is just below the 65k I'm aiming for each week this month.

Cold Run

15k 1:21:58. HR Avg 133 Max 144
Course: Work to Riverside Centre and Back.
Start Time: 4:50 pm Temp 11C.
Session Type: Easy Run

Cold tonight. Started out with Sami at just below 6:00 pace which didn't help me warm up too much. My hands were cold and the right one much colder than the left. He turned around at 3.5k. Switched the music on and speed up to 5:20 pace and got a little warmer.

Out in 41:41 (avgHr 131) and back in 40:17 (134).

Where the Shadows Run From Themselves

14.8k 1:17:40. HR Avg 136 Max 149
Course: Work to Riverside Centre and Back.
Start Time: 5:00 pm Temp 16C.
Session Type: Easy Run

Tonight was the first time I have run with my new music player. When I started back walking a few years ago, I used a player all the time but have never used one when running. My old player was a bit bigger than the small ones you can get now. I picked up a Creative Muvi 256 Mb player for $86 on Ebay. Loaded it up with a random selection of songs that just happened to be on my home computer. Don't know why I haven't done this earlier as it was wonderful. Started out to the Jean Genie by Bowie and finished with White Room by Cream. At this stage I could never see me using it in a race or even for more uptempo runs but for easy and lsd runs it will be fabulous. May even be able to clear the backlog of new CDs, I have not listened to yet.

Nice easy run, out in 38:09 (Avg HR 136) and back in 39:31 (avgHR 136) for and avg pace of 5:14.

Surfers to Southport

8.2k 1:18:11. HR Avg 140 Max 151
Course: Surfers to Southport and Back.
Start Time: 5:15 pm Temp 17C.
Session Type: Easy Run

After two days at the conference sitting on my butt listening to speakers and fighting to stay awake, I could not leave The Coast without going for run along the path next to the beach.

My quads had been a little sore which I put down to the long down side on the Bridge from Sunday. So it was good to be moving and the just over 5:00 m/k pace felt so easy compared to Sunday's run. Nice to run somewhere different especially one as scenic as this.

Bridge to Brisbane

12k 51:34. HR Avg 172 Max 184
Course: Bridge To Brisbane.
Start Time: 6:45 pm Temp 11C.
Session Type: Fun Run

Up at 4.45 am. (This is not my time of day). A cup of coffee and a Up & Go and I'm off. My Wife is very kindly driving me and dropping me off at the start. The traffic is very heavy and starts to back up five ks from the drop off point. It is a little later than I planned arriving at the start area and need to have a toilet stop. The queues are long and I am thankful I included my tracksuit top as it is chilly waiting in line. And waiting... Finally my turn but it is already 6.45 and the race has started for the front runners.

I make my way to start line as quickly as I can hoping to get in on the tail end of the Red Zone runners but miss out. So I'm stuck a fair way back in the Yellow start. And were off .... slowly. It is a bit of a struggle weaving in and out of people going up the bridge initially. Seems a lot of Yellow runners only get 300 or 400 m before they have to walk. But the sun is now up and it is a great view from the top of the bridge. Still a lot of weaving having to be done coming down the other side. Must try to get to the start earlier next year.

Hit the flat and can finally get some rhythm. Lock into a steady 4:20 pace which feels quite comfortable. Said hello to Hannah as I passed her. Still lots of people around and as I am going faster than them, have to be mentally alert as I duck in and around people. Pass my work building at the turn into Longlands St, so have a very good idea of the distance to go as I run from here to New Farm Park all the time.

With 2k to go, I stepped up the pace a little as I know I have plenty in reserve. Finish pretty strongily into the Park and on to the finish line.

I had no real expectation of a time before the race, but am very pleased with the 51:34 time (avg pace 4:17) given the first couple of Ks were so congested and I certainly didn't push myself to the limit throuhgout the race.

It gives me great confidence that my base training since the Gold Coast is going well. This training has all been done at a leisurely 5:15 - 5:45 pace (except for the last 5k of Friday's run at 4:45 pace). Another six months of long slow distance and I'll be flying. No pain and lots of gain.

Would like to settle down on the couch now, put some music on and fall asleep but the Lions are playing this afternoon and after the match I have to drive to the Coast where I am attending a conference till Tuesday. Got to go and pack.

Friday Easy Run

9.6k 50:001. HR Avg 142 Max 159
Course: Work to Sydney St Ferry and Back.
Start Time: 4:40 pm Temp 19C.
Session Type: Easy Run

Decided to just do 10k tonight, so as not to be too worn out for Bridge to Brisbane on Sunday. Went out easy with John in 27:17 but came back by myself in 22:42 (avg HR 153) at 4:40 pace. About the first time I have run under 5m/k pace since GC. Will be interesting to see what I can do on Sunday.

Wednesday Riverside Run

14.8k 1:18:46. HR Avg 136 Max 151
Course: Work to Riverside Centre and Back.
Start Time: 4:50 pm Temp 18C.
Session Type: Conditioning Easy Run

Five of us started out today. The bridge to Brisbane has got my co-workers motivated which is good to see. J&C turned back at 5k and Gary at 6k leaving Katie and I to do the full 15k course. This is the second time Katie has been out and again she has done well. She is currently a good beach voleyballer but wants to be great at something and fancies being an Olympic marathoner. Bless her youthful optimism.

Out in 40:09 (avg Hr 129) and back in 38:37 (avg HR 143 pace 5:12). This is much better than Monday nights run where I came back in 39:46 at same avg HR.

Picked up my Bridge to Brisbane Race Kit today. I am part of work team. The guys are expecting me to put in a big run, but I'm still tossing up whether to do my normal Friday Night Long Run and just enjoy the atmosphere on Sunday or be a little fresher Sunday and more capable of running upto potential. Leaning towards the former at the moment.

Monday Riverside Run

14.6k 1:18:40. HR Avg 140 Max 148
Course: Work to Riverside Centre and Back.
Start Time: 5:45 pm Temp 18C.
Session Type: Easy Run

A run by myself tonight. Was only going to do 10K but felt good, so went all the way into Riverside Centre. Out in 38:54 (Hr 134) and back in 39:46 (Hr 143). The Heart Rate was a little higher than I expected for that pace. It is either from not being so fresh after the run yesterday, or my body is fighting off the cold that has engulfed most of the the family except me uptil now. Rest day tomorow.