Wednesday Long Run

29.6k 2:42:03. HR Avg 147 Max 165 Avg Pace 5:26
Course: Twice Work to Riverside and Back.
Start Time: 4:35 pm Temp 23C.
Session Type: Long Run

Tomorrow is a Qld Roar home game and Friday night is a work Xmas dinner so needed to do my Long Run tonight. It again was overcast this afternoon, which bumped the humidity up. But luckily none of the storms we have been having. The first lap was done in 78:01 (HR 143). Came across Christine by New Farm Park and ran with her for the three Ks back to the turn around. Slowed me down to a more sensible pace as I had gone out a little quickly. The second lap was done in 82:38 (HR 149). I think the humidity got to me a bit towards then end. The last couple of Ks was into a stiff headwind which was cooling but hard work.

That took me up to 306k for the month. This is very pleasing as I was able to run on every scheduled day. Now to just do it again next month, and the next and .....

Monday Easy Run

14.8k 1:18:18. HR Avg 135 Max 155 Avg Pace 5:17
Course: Work to Riverside and Back.
Start Time: 5:30pm Temp 20C.
Session Type: Sub 72%MxHR Easy Run

I was expecting to feel some stiffness in the legs after yesterday's 5k but they were feeling quite good today. Just another easy run over the usual course. Out in 37:56 and back in 40:22.

Sunday BRRC 5k Champs

5.0k 20:41. HR Avg 175 Max 183 Avg Pace 4:08
Course: BRRC 5k Champ.
Start Time: 6:30 pm Temp 22C.
Session Type: Time Trial

It was the BRRC 5k championships at West End this morning. I was doing the race as a Time Trial and it is always fun to run as fast as you can. My training at the moment isn't aimed at speed though. Prior to the last couple of weeks, the fastest runs I have done have been around 4:50 pace. In the last two weeks I have managed a couple of runs at 4:36 pace but all these have been at around HR155.

Conditions were warm and cloudy for the start of the race. Aim was not to go out too hard early as I knew I didn't have the anaerobic condition to sustain it. The first K I felt quite relaxed and was surprised with the 4:05 split. Managed to cruise along for the next two K at 4:06 pace without two much bother. From there it got more difficult. This stretch was in the direct sun and I was getting hot and sweaty and the humidity was taking its toll. Slowed down to 4:13 pace for the 4th K. The final K was in the shade and I concentrated hard to keep my form going. HR was up to 183 (close to my Max) so there wasn't much more to give to make me go faster. Last K was 4:11.

Even half an hour after the finish I was still sweating heavily from the run. Managed to come first in my age category, so picked up a medal. I am very happy with the time and considering earlier this year I got my 10k time down by over 4 minutes with some speed training, I can conceive that I could get this down to close to 18 minutes sometime next year.

Finally caught up with Tesso and exchanged some music. Now I just need my music player back.

That gave me 55k for the week.

Friday Early Morning

13.6k 1:04:55 HR Avg 146 Max 160 Avg Pace 4:46
Course: Twice Gap Cycle.
Start Time: 5:40am Temp 19C.
Session Type: Sub 82%MxHR Easy Run

What I am doing up at this time of day. Lots to do this afternoon and tonight, so a morning run it had to be. It is now just after 7:00am and my run is completed and I am putting in my blog entry. The day feels like it should be over already.

Light drizzle for most of the run this morning, again making for perfect conditions for this time of year. A bit rusty starting out but slowily worked into it and just seemed to get stronger as the run went on. First lap in 32:53 (HR 141) and second in 32:02 (HR 152).

Next run is the BRRC 5k champs on Sunday morning. It should be fun going and running flat out for a change. As is the case when in the conditioning phase of a build up and having done no speed work for five months, I have no idea what I will be capable of doing. 21:20 is a figure that is on my mind (for lots of other reasons) and would be nice to do that or better on Sunday.

Wednesday in the Rain

14.8k 1:08:27 HR Avg 152 Max 162 Avg Pace 4:37
Course: Work to Riverside and Back.
Start Time: 5:20pm Temp 21C.
Session Type: Sub 82%MxHR Easy Run

A heavy storm rolled through at around 4:45 this afternoon, so I delayed the start of my run for half an hour. It was still raining when I left but it stopped after about fifteen minutes. Was going to do a longer run but changed it to my HR155 run.

The rain made for pleasent running conditions. Out in 33:58 (HR148) and back in 34:29 (HR 156).

Gym and Recovery Run

6.0k 31:59. HR Avg 130 Max 155 Avg Pace 5:19
Course: Work to Powerhouse.
Start Time: 6:00pm Temp 22C.
Session Type: Recovery Run

Started with a few weights and stretches in the gym and then out for a gentle run to the Powerhouse and back. Thought I might have to turn it in to a speed session as the heavy black clouds and lightning started rolling in but it passed harmlessly to the south.

I still haven't got my music player back. The retailers are chasing it up with the manufacturer but I wouldn't be completely suprised if that is last I see of it. I find without it though I do a lot more thinking and visualising on my current goal (2006 GC Marathon) whilst running. So it may not be such a bad thing. I will have to see how it goes when I get it back, but I am convinced now I wouldn't use it a race.
Meanwhile for those of you who are interested I have catalogued my Best of Lists from 2001 - 2004 here.
http://robertsongs.blogspot.com/2005/11/past-masters-2001-to-2004.html

I am now in the process of getting the shortlist together for the 2005 CDs. This is a favourite task for me in December each year.

Monday Easy Run

14.8k 1:16:42. HR Avg 136 Max 149 Avg Pace 5:10
Course: Work to Riverside and Back.
Start Time: 5:40 pm Temp 22C.
Session Type: Sub 72%MxHR Easy Run

Went on course all day in the city. Quite a struggle to stay awake late in the afternoon after having to just sit and listen all day. Got back to work and didn't feel like going out for a run but if I didn't go tonight it would have to be early tomorrow morning which was even less appealing.

So just another easy run. It was a bit overcast and therefore quite humid. Managed to stick closely to my Target HR of 135 most of the way. Passed my sister who was jogging with a large group of Hash Ladies on the way back.

I was very suprised with my time when I got back. It was over 3 minutes faster than what I have been doing for this course at that Target Heart Rate of 135. Quite a break through actually. Another 12 minutes of this in the next 6 months and I will be close to where I want to be.

Sunday Easy Run

13.6k 1:14:57. HR Avg 142 Max 157 Avg Pace 5:28
Course: Twice Gap Cycle Path.
Start Time: 7:55 am Temp 25C.
Session Type: Sub 72%MxHR Easy Run

I would prefer to do this session on a Sunday night as it would give me another 12 hours to recover from the long run on Friday night, but I am going to the Qld Roar game tonight so this morning it had to be. Was up a bit late so didn't get out till just before 8:00am. Still this is good practise for Kurrawa in three weeks time when I will have to be running at this time of day. It was warm but not overly humid.

Just wanted it to be easy all the way. First lap 36:08 (HR 143) and second lap 38:09 (HR 142).

Another good training week of 69 Ks plus a gym bike session. Next week is going to be a challenge with a work training course in town on Monday, a Roar game Thursday night, the girl's dance concert Friday night and BRRC 5k Champs on Sunday morning. May need to get up early and do some before work runs.

Friday Long Run

15k 2:42:30. HR Avg 142 Max 155 Avg Pace 5:23
Course: Twice Work to Riverside Centre and Back.
Start Time: 4:15 pm Temp 23C.
Session Type: Conditioning Long Run

My Long run for the week tonight. Two laps of the course into Riverside Centre and back. First lap in 80:21 (HR 137). Stopped and had a good drink break and then back for the second lap in 80:39 (Hr 146). The second lap was actually a bit faster than that as I stopped to take a PB Gel at one point and it took me about a minute and a half to get the stupid thing open. This is the second time I have used that brand and it took me about the same time then as well. The Gu I used last week took only seconds to open and consume.

The legs felt strong in the second lap, so they are getting accustomed to runs of this length. Now just have to keep working away so that I can maintain the same pace all the way without the Heart Rate drifting up.

Thursday Gym Bike

26:30. HR Avg 125 Max 158
Start Time: 6:00pm
Session Type: Gym Bike.

Did a gym session today with a few weights and stretches followed by 26 minutes on the bike.

Just the wind down required to get life back to normal after the game last night. Boy was it hard concentrating at work today. Pleasing to see all the poeple who normally give me stick over my interest in football, watched the game last night and were drawn into the tension and drama of the occasion. If only it would last.

Destiny Fulfilled

14.8k 1:0810. HR Avg 157 Max 166 Avg Pace 4:36
Course: Work to Riverside and Back.
Start Time: 4:45pm Temp 20C.
Session Type: Sub 82%MxHR Easy Run

Got away a little earlier tonight because I had to be home in time for the BIG Match tonight.
Maybe it was all the nervous energy but it was a great run tonight. Out in 33:13 (HR 155) and back in 34:57 (159). I hadn't run this course at this target HR 155 for nearly three weeks and I was 3min 39 secs faster tonight than last time. Very pleasing.

But not as pleasing as the absolute brilliant display by the Socceroos tonight.

WE ARE ON THE WAY TO THE WORLD CUP. YEAHHHHHHHHHHHHHHHHHHHHHHHHHHHHH.

What an emotional roller coaster of a game. I cried at the end of the match much to the amusement of my three daughters. Pity Kewell fell asleep in the second half and wasn't there to share it with me. I have the penalty shoot out taped and will go through it with him in the morning. I am so happy. Lets hope now we draw England in the Group stage and pull off an historic first ever World Cup win against them.

Monday Easy Run

10.8k 57:05. HR Avg 134 Max 145 Avg Pace 5:17
Course: Work to Newmarket.
Start Time: 6:00pm Temp 20C.
Session Type: Sub 72%MxHR Easy Run

I had to pick up the family car from the service centre at Wilston, so ran from work over to the cycle path that goes to Kelvin Grove Rd until I had done over 10k and then picked up the car. Just a nice easy pace and managed to get under the 135 HR target. A little cooler tonight than it has been.

Sunday Post Match Run

13.6k 1:13:29. HR Avg 144 Max 156 Avg Pace 5:17
Course: 2 Laps Gap Cycle Track.
Start Time: 8:10am Temp 25C.
Session Type: Sub 72%MxHR Easy Run

Up early to watch the Australia v Uruguay match. Before the match, I would have been happy to accept a 1-0 loss but it was a bit disappointing having dominated the first half to have the goal scored against us. The second half was filled with anxious moments as we defended grimly.

Thought the best way to release the tension was to go for a run after the match. So just after 8.00am I set off in a new pair of Asic 2100 and my new cap. Always a nice feeling that first run in a new pair of shoes.

Aim was for a easy run, and ideally staying under the 135 HR. But I always find that difficult on this course as there are many undulations and some gentle but long inclines. As well the temperature at this time of day was higher than I am used too, which seems to bump the Heart rate up a bit.
The first lap was 35:10 (HR 142) and the second was 36:45 (HR 146). Pleased with that considering the long run on Friday night.

That made for just over 70k for the week.

Friday Long Run

28.4k 2:40:11. HR Avg 134 Max 158 Avg Pace 5:38
Course: Work to Home.
Start Time: 4:15pm Temp 26C.
Session Type: Long Run

It was quite a bit hotter than it has been when I started out this afternoon but not too humid. The plan was to run to Riverside and back and then run home. The other car was playing up, so My Wife needed my car for the day. Did the out and back to Riverside in 1:21:17 (H139) and then stopped and had a Gu ( Double Expresso), a drink and a toilet break. It was then head for home. Quite noticeable had much less windier it is away from the river. It was now past 5:30pm and thankfully it had cooled down a fair bit. I did the home leg in 1:18:50 (142). Although, I wasn't in too bad a shape at the end, I certainly need to a lot more runs like this if I am going to be a my best next July at Gold Coast.

The Gu was a test for Kurrawa next month and as well I wore a cap for the first time whilst running. Can't say I liked it as it is not as cool as without one but if I was going to be running at Kurrawa I will definitly need one to keep the sun off me. I used to wear a beanie in winter in London. It was one My Wife knitted and it had a pattern in it that said "Miles Miles More Miles". Still got it in the drawer but not much call for it in Brisbane.

Now there is the nervous wait till the big match , The Date With Destiny on Sunday morning - Australia v Uraguay.

Take Me to The River

14.8k 1:19:34. HR Avg 139 Max 151 Avg Pace 5:24
Course: Work to Riverside and Back.
Start Time: 5:10 pm Temp 24C.
Session Type: Sub 72%MxHR Easy Run

Seems ages since I have done this course. My legs were feeling heavy today which is strange considering I had a rest day yesterday. Maybe it is because I finished the two week course of NSAIDs last night and was for the first time experiencing the tiredness from my large training effort last week?

They were fine though once I got started. Out in 38:14 (HR 139) and back in 41:19 (HR 140). It was a bit warmer tonight, so it was somewhat of a suprise to run into the middle of the pack of the "Cool Night Classic" event on the City reach of the river. I was going slowily so most people were puffing hard as they passed me. But when I turned and was running against the flow it was quite a squeeze on the narrow sections of the path given the normal walkers and cyclists were there as well. Anyway they seemed to have a good turn out of entrants.

To the Docs

Picked up the car this morning, so I am mobile again.

First task was to go to the doctors and get a repeat for my headache medication as I had taken the last tablet this morning. He checked over my skin and I have five skin cancers, three on the back and two on my right arm. As well I have a lipoma on my upper right arm which is rapidly growing in size. So it is a referral to a surgeon to hopefully have them all removed under GA in the one go. This would mean the least disruption to training which is got to be the main aim. There is no worries with any of them as they are all benign forms of cancers.

But it is a timely reminder to myself and others to protect yourself from the sun whenever possible.

Monday Run Home No6

13.6k 1:11:33 HR Avg 141 Max 157 Avg Pace 5:15
Course: Work to Home.
Start Time: 5:25pm Temp 22C.
Session Type: Sub 72%MxHR Easy Run

I pick up my car tomorrow, so tonight should be the last time I have to run home by necessity. There are four major road crossings on the way home and I made all the lights tonight without having to wait at any. This got me pumping and I ending up going a little faster than I should have but still felt very comfortable.

Sunday Rainy Run

13.6k 1:03:50. HR Avg 153 Max 164 Avg Pace 4:41
Course: Two Laps Gap Cycle Path.
Start Time: 6:50am Temp 19C.
Session Type: Sub 82%MxHR Run

Set out for this morning's run with fine rain falling. It kept up the whole time and it made for perfect running conditions compared to the heat and humidity of the last couple of weeks. Aim was to keep under 155 HR. Suprised at how much I had to push myself to get up to that level and did the first lap in 31:17 (HR 150) at an Avg Pace of 4:36. Had to slow down to 4:46 in the second lap to stay under the 155 but at that pace I felt very comfortable.

A total of 82k this week.

TGIF Home No5

13.6k 1:15:12. HR Avg 135 Max 151 Avg Pace 5:31
Course: Work to Home.
Start Time: 4:45 pm Temp 20C.
Session Type: Sub 72%MxHR Easy Run

I've got through the week. Five straight runs home from work. Given that I also ran last Sunday, that makes 81k in the last six days. After Tuesdays run, I thought it was going to be a struggle but from that point I have felt better each day. Almost a minute and half quicker today. That could be just down to it being a bit cooler. There was nice light drizzle for much of the run. But I do feel I was getting stronger as the week went on.

If I was really crazy, I could go out on Sunday and do 32k and make it 100k for the week. But no, best left for another time, although it is my short term goal at the moment to get upto that level.

Nice to sit down in front of the TV after the run and wath the Qld Roar beat Melbourne for a valuable away win. If only they could do it at home.

Thurday Run Home No4

13.6k 1:16:27. HR Avg 135 Max 1490 Avg Pace 5:39
Course: Work to Home.
Start Time: 5:20 pm Temp 24C.
Session Type: Sub 72%MxHR Easy Run

Fourth straight day of running home and fifth day without a break. Must say that I felt less tired today, then yesterday. Couple of minutes faster tonight.

Oh if only I had my music player. I miss it more than my car.

Wednesday Work to Home No 3

13.6k 1:19:07. HR Avg 131 Max 150 Avg Pace 5:49
Course: Work to Home.
Start Time: 5:30 pm Temp 23C.
Session Type: Sub 72%MxHR Easy Run

Took it nice and easy tonight. Figured that is the best way of getting through this week. The legs were feeling tired this morning but by the afternoon they felt much better and they gave me no problem on the run. Foot was fine also and I avoided the cambers.

Tuesday Work to home No2

13.6k 1:17:18. HR Avg 134 Max 158 Avg Pace 5:41
Course: Work to Home.
Start Time: 5:35 pm Temp 24C.
Session Type: Sub 72%MxHR Easy Run

Another run home from work tonight. Again just trying to keep below 135 HR which I managed despite the hills at the end. Last night, I felt a niggle from my right foot between the 9 and 10k mark. Lo and behold, at exactly the same point tonight it started playing up again! What I noticed about this spot was that it was on a road with a steep camber to the right. I moved into the centre of the road and it went away. Luckily, the vast majority of my courses are on cycle tracks or footpaths and have no camber.

As I usually have a rest day, between runs, this caper of running home everyday this week is going to be a challenge. If it was only a little closer.