Welcome to the Working Week No 1

13.6k 1:06:45. HR Avg 147 Max 160 Avg Pace 4:54
Course: Work to Home.
Start Time: 5:20pm Temp 23C.
Session Type: Sub 82% Max Heart Rate Run

Things started badly this morning when I crashed into the car in front of me at a set of lights on the way to work. Luckily I was only going slowly and no one was injured but still a fair bit of damage to the front of my car as well as the front door not shutting.

Took the car to the Insurance assesment center and looks like I will be without it for a week. So some hasty revision of plans and I ran home from work. Looks like I will have to do this all week. Today's run was going to be a sub-lactate run (155 HR) but even though I thought I was running at a good pace I only averaged 147. I will take this as a sign of improvement.

Another positive today was that I have sent my music player back to the company I bought it from through ebay. It took a week to get this sorted out as I was bounced back and forth between the manufacturer and the retailer. Can't wait to get that back and be wired for sound again.

Sunday Easy Run

13.6k 1:13:25. HR Avg 141 Max 152 Avg Pace 5:24
Course: 2 Times Gap Cycle Track.
Start Time: 7:30 am Temp 23C.
Session Type: Easy Run

Just an easy run planned for this morning. This course is hard to run at an even Heart Rate as there are lots of little inclines along it. Luckily it was not as humid this morning as last Sunday. The first lap in 35:38 (HR 140) and the second in 37:47 (HR 141).

So it has been a good week with 68k run and a 23 min bike session.

Friday Lactate Threshold Run

14.9k 1:11:48. HR Avg 154 Max 162 Avg Pace 4:49
Course: Work to Riverside Centre and Back.
Start Time: 4:50 pm Temp 24C.
Session Type: 82% MaxHR Easy Run

Another overcast and humid run. Out in 34:51 (HR 151) with the wind behind me and back in 36:57 (157) into the breeze.

Thursday Gym Bike

23:00. HR Avg 115 Max 138
Start Time: 6:00 pm .
Session Type: Gym Bike.

Feeling pretty good after yesterday's run so thought I'd do some weights and streching in the gym. Followed it up with 23 minutes on the bike.

The results of the XRays on my foot shoe nothing. So will take the NSAIDs for two weeks and see what happens after that. They have certainly cured the remaining niggles I was getting from my back and the foot has been fine so far.

Wednesday Easy Run

24.8k 2:16:30. HR Avg 135 Max 148 Avg Pace 5:30
Course: Work to Riverside Centre then Work to Sydney St Ferry.
Start Time: 5:20 pm Temp 21C.
Session Type: Long Run

Am trying out doing my Long Run on Wednesday night. Got away a little later than I would have liked so it has turned into a late evening. At work on Wednesday's I do a release of changed computer programs from the development environment to the test environment. I usually bundle the release, install it and set a compile going and head off for my run. The compile time is dependent on how many changes have been done and can vary from 30 mins to six hours. Generally if it is completed by the time I get back, I can check for errors and make up a client package for the testers so it will be all go when they get in next morning. This takes around forty minutes. But doing the long run adds another hour to the run time (ie my running not the program execution ( sorry a bit of a computer joke)) and so I haven't got home till 9:00pm tonight. Makes for a late dinner. I will have to get away earlier in future.

Anyway the run tonight went really well. Again I concentrated really hard on keeping the Heart Rate around 135. I survived without my music. In fact, I think it helps me to keep my mind on pacing better as I don't tend to wander off mentally.

Yesterday, I had an appointment with a podiatrist as I was concerned about pain I have been getting in my right foot over the last three weeks. Oddly, it never worries me running and is always worse first thing in the morning especially after a rest day. He was stumped as to what the problem is but noticed I had painful joint capsules between the toes and metatarsals. Unfortunately this is on both feet but I only have trouble on the right. Sent me for some X-Rays and I have to take Voltaren tablets for two weeks.

Bat out of Hell

14.9k 1:21:10. HR Avg 135 Max 148 Avg PAce 5:27
Course: Work to Riverside Centre and Back.
Start Time: 5:10 pm Temp 20C.
Session Type: Easy Run

There was a lot of dark clouds brewing late this afternoon but a check of the BOM radar picture looked like the storms would by-pass the centre of Brisbane at least for the next hour. Got outside and the wind was extremely gusty. This was mostly behind me going out and I pushed into it coming back. I was determined tonight to stick close to the HR 135 level. I have been guilty of drifting out of this zone lately and find I have to concentrate quite hard to slow down and achive this level. Out in 38:38 (HR 136) and back in 42:42 (HR 134). So amvery happy about that.

It was just getting dark as I was coming back through New Farm Park by the river and the head wind was strong. The lightning was starting to get closer and constantly lighting up the sky. To my right a long column of a couple hundred flying foxes was battling hard against the headwind making there way down river making for a memorable running moment. Managed to get back to work safely but would not have liked to have been out there much longer.

Sunday Morning hot and humid

13.6k 1:09:20. HR Avg 155 Max 170 Avg Pace 5:08
Course: 2 laps Gap Cycle.
Start Time: 7:30 am Temp 24C.
Session Type: Easy Run

So I woke up this morning at 7:00am and was out the door by 7:30am intent on an easy run of two laps of the cycle track. It was cloudy which at first made conditions Ok but after half an hour the sun came out and it warmed up rapidly and the humidity was stifling. First lap was 34:12 (Hr 148) and the second 35:08 (162). The second lap was a struggle and I was glad to finish. I'll have to get up a lot earlier in future.

It looks like it is going to be a Sunday Morning run for the foreseeable future. With 2 A-League matches on TV starting at 5:00pm it isn't a good time to go for a run. Any earlier in the afternoon and it will be too hot. This is not ideal if I do my Long Runs on Friday night as it means only 36 hours recovery instead of 48 hours if I was to run in the evening. May change the Long Run to Monday or Wednesday night.

54k for the week which is the first decent week for a while.

The day the music died

14.8k 1:13:20. HR Avg 150 Max 164 Avg Pace 4:57
Course: Work to Riverside Centre and Back.
Start Time: 5:10 pm Temp 19C.
Session Type: Sub Lactate Run

Music started with Jet
ended (literally)with Papa Wemba.

Started out with John for first 3.5k then by myself. Out in 36:40 (Hr 142) and back in 36:40 (158). Sadly my music player stopped about 1k from home and all attempts since to revive it have failed. Damn I've come to love that thing. As it is only about three months old I will have to send it away and hope to get it replaced under warranty. I suppose I'll survive

Wednesday Easy Run

14.8k 1:15:19. HR Avg 143 Max 154 Avg Pace 5:05
Course: Work to Riverside Centre and Back.
Start Time: 5:10 pm Temp 17C.
Session Type: Easy Run

Music Started with "New Africa" by Youssou N'Dour and
Ended with "You Can't Lose a Broken Heart" by KD Lang and Tony Bennett.

Another easy run. It has been over three weeks since I have run this course and it is amazing how it has changed since the jacaranda trees have started to bloom. New Farm Park is looking lovely and there is a line of young jacarandas in front of the apartment blocks on the opposite side of the floating walkway that is also spectacular.

Out in 37:13 (Hr 143) and back in 38:06 (147). Quite a head wind on some sections. Again no problems with my back on the run.

Tagged

Seems I've been tagged.

Here are the rules:
1. Go into your archives.
2. Find your 23rd post.
3. Find the fifth sentence (or the closest one to it)
4. Post the text of your sentence in your blog along with these rules.
5. Tag five other people.

From the 3/4/05- my line is:

Luckily I had no problem with the hip.

I now tag pjdc, allrounder, speedygeoff , The Mad Guz and Omni.

Monday Easy Run

11.1k 57:12. HR Avg 141 Max 152 Avg PAce 5:12
Course: Around Ashgrove Bike track.
Start Time: 6.05 pm Temp 18C.
Session Type: Easy Run

Kewell had an hour cricket coaching session for Under 8 players at 6.00pm tonight at the Valleys cricket club. So I dropped him off and went for a run along the bike track from there. I timed my run to get back by 7:00pm when it was scheduled to finish but in went on for another 25 minutes, so could have gone longer. A nice pleasent change though from my usual course, even if it was mostly in the dark.

Feeling no discomfort at all from my back while running but it still gives a bit of a twinge now and then when getting up from sitting or if I twist in a paticuliar way.

Sunday Rain

6.8k 30:12. HR Avg 153 Max 164 Avg Pace 4:26
Course: Gap Cycle Path.
Start Time: 2:40pm Temp 19C.
Session Type: Tempo Run

Lots of rain overnight and it has continued on throughout the day. It would have made the 25K at WestEnd a bit difficult so I am not too disappointed that I didn't run this morning. Great for the garden though which was looking very parched.

I tried to go out between a break in the weather but it didn't last and I ran today in a lovely pleasant drizzle. Back didn't give me any problems and I felt strong so continued at a good pace on the way back. Out in 15:10 (Hr 148) , back in 15:02 (Hr 159).

It has been a disappointing two weeks with the back and the foot, so lets hope I can get some consistency back into the training.

Saturday Back test

4k 19:18. HR Avg 143 Max 158 Avg Pace 4:56
Course: From Home.
Start Time: 5:20 pm Temp 18C.
Session Type: Easy Run

Thought I would test out the back with just a short run. Felt it a little in the first couple of ks but it settled down after that and was no problem.

But I don't think it is worth risking it tomorrow at the BRRC 25k.

Thursady more biking

Back is a whole lot better but is still gives an occasional sharp twinge. In fact too many for comfort. So another session on the gym bike this time for 40 minutes. I find it really hard to get the Heart Rate up past 140 on the bike.

Strange thing today was my right foot was sore, the same way it had been last week. Now I have done very little walking let alone running, so this is odd. I am starting to suspect that a pair of my work shoes could be causing the problem. Will monitor more closely.

Wednesday On the bike in the gym

Back is a little better but found I could ride the gym bike with no pain. So did 43 minutes on the bike and then lots of stretching of the legs.

Back bad

The back is much worse today. Can hardly walk. I have narrowed the cause down to lifting my bag from the front passengers seat with my left arm whilst getting out of the car to the right. I normally have my bag on the back seat and get it via the back door but for some reason I had it in the front yesterday.

Monday Back on the beat

7k 32:07. HR Avg 149 Max 169 Avg Pace 4:35
Course: Work to New Farm Park and Back.
Start Time: 5:10 pm Temp 25C.
Session Type: Trial Run

Music started with "The Magnificent Seven" by The Clash ( How can you go past a song with a lyric like "Vacuum cleaner sucks up budgie")
ended with "Doris" by Docteur Nico (Legendary Congolese Guitarist from album MERVEILLES DU PASSE 1966/67/68.

Foot is feeling fine, so was going to give it a test tonight with a 7k run. Started off slowily, just to make sure there was no problems, which there wasn't. Then slowily worked up to a decent pace. Out in 16:26 (AvgHR 138) and back in 15:41 (Hr 160). This is the fastest I have run since the GC Half and probably was a little over the top for a comeback test but the foot was no problem and the legs were fresh.

If only I hadn't felt stiffness in the back all day. Felt it getting out of the car when arriving at work. As I sit down most of the day it didn't worry me much, but it is a bit uncomfortable getting up if I am lying down or twisting. My Wife gave my back a massage tonight and that has helped. As well the ice pack has moved from the foot to the back. But at least this won't stop me from running. (Cross fingers).

Sunday Walk

4k 35:00. HR Avg 96 Max 128
Start Time: 1:00 pm Temp 29C.
Session Type: Walk

Foot was feeling OK today, so decided to test it out with a brisk walk along the cycle track. Seems to have stood up alright, so it should be full steam ahead tomorrow.

Saturday Swim

500m 25:00.
Start Time: 2:30 pm Temp 32C.
Session Type: Swim

Boy what a good time to be not running. It has been very hot the last few days and today is really hot. So it was up to the pool for a swim, the first for the season. Pretty slow, but went as well as I could expect seeing it is seven months since my last swim.

It certainly was better than my first swim of the season last year. I can remember being very cold and took an hour to warm up after getting out of the pool. No such trouble today.

Friday back on the bike

52.00 HR Avg 123
Start Time: 5:10 pm
Session Type: Gym Bike.

Foot is getting much better. Am continuing to ice every two hours. Took to the bike in the gym again for a 52 minute session. Thank goodness for the music player. After Wednesday, I decided on a new tact, and have loaded two complete albums. Firstly "Get Born " by Jet which I got last Christmas and had never really listened to until I loaded the track "Look What You Have Done" on to the player and really enjoyed it. It reminded me very much of The Beatles. Afer that I loaded another couple of tracks which I also liked so decided I should give the whole album a go.
The other was the second CD of the Congolese Double Album "Papa Wemba & Viva La Musica - The First Twenty Years". This covers the period 1984 - 1997. The first CD was sensational. Very raw but hypnotic. This second period I know will be more polished but will it be as endearing?

Resting foot

Foot still sore, so have started icing it every two hours. This is helping a lot but it is still hard to walk around.

Wednesday - Sore foot so on the bike

1:00:00. HR Avg 114
Start Time: 5:30 pm
Session Type: Gym Bike.

Woke up this morning with a very sore right foot. I could put no pressure on it without it hurting. When I think back, I felt pain in this foot in the last few Ks of my run on Sunday night but had thought nothing more about it. It certainly didn't trouble me on the run last night, so it is a bit suprising it has flared up like this.

So I did an hour on the bike in the gym instead of running tonight.

Tuesday Easy Run

14.8k 1:20:50. HR Avg 136 (72%MHR)Max 148 Avg Pace 5:27
Course: Work to Riverside Centre and Back.
Start Time: 5:20 pm Temp 22C.
Session Type: Easy Run

Music Started with "It's all over now, Baby Blue" by Bob Dylan and
ended with "Maria Molita" by Rosalia De Souza.

Just another easy run by myself tonight. Out in 39:39 (HR136) and back in 41:11 (HR137). Last Tuesday's same run was close to four minutes slower at the same Heart Rate. Just showing how tired I was that night.

Sunday Evening Long Run

20.2k 1:58:02. HR Avg 136 Max 154 Avg PAce 5:50
Course: Three Laps of Gap Cycle Path.
Start Time: 5:10 pm Temp 23C.
Session Type: Long Run

Music Started with Bad Guy Reaction by The Rezilloes and
ended with "Carbine" by Black Uhuru.

The alarm went off at 5:15 am. I got dressed. Drank half a cup of coffee before deciding I didn't feel like going out and went back to bed. Instead I went out exactly twelve hours later.

Three laps of the Cycle Path course. Lap times 37:01 (Hr 138), 40:30 (HR135) , 39:28 (136). Was warm to start off but cool down to once the sun got low. Ran the last lap in the dark which is interesting as a few places on the bike path are really dark. Got home just in time for the kick-off of the NRL final.

Weekly Total 65k. My legs were feeling tired for most of the week after last weeks 75k.