Saturday Long Run

30.3k 2:56:25. HR Avg 136 Max 161 Avg Pace 5:49
Course: Ashgrove Cycle and then Gap Cycle Path.
Start Time: 4:35 am Temp 27C.
Session Type: Long Run

Another early start. Up at 4:00am for this weeks long run. With the long spell of hot weather that we have been having continuing I was determined to take it easy today. One problem with getting out so early, is that you are the one that blazes the trail through the spider's webs across the track. I copped three in the space of 500m at one point.

There were some nice cooling breezes in the last hour which helped stopped things turning ugly. Something that did not help was at on one of my water stops at a tap, the water was quite hot when I turned it on. I let it run for about a minute but it was still warm. Not very refreshing but you take what you can get.

So ended up being 30.3k which made 78.4k for the week and 260k for December.

I am off up the Coast to Caloundra for two weeks holiday. Maybe it will be a little cooler there. I need to do 147k up there to meet my target of 300k before I go back to work. After this mornings run, I don't like my chances at seeing the new year in tonight.

I have been tossing around the idea of doing a trial Marathon run before The Gold Coast in July. I have finally decided it would be a good thing and have decide Canberra is the best date in relation to my schedule. There will I hope be plenty of time to recover before July. So I have booked the flights and hotel. It won't be a flat out race for me but a chance to test the pre-race routine, drinks and gels and the race plans.

Happy New Year to you all, and may all your training in the new year be adequately rewarded.

Friday Easy Run

11.1k 1:00:24. HR Avg 135 Max 149 Avg Pace 5:26
Course: Gap Cycle Path.
Start Time: 5:25 am Temp 27C.
Session Type: Sub 72%MxHR Easy Run

Up early again to beat the heat but it was still 27C and 77% humidity when I got going. Planned a very easy run today and that's what I did.

Thursday Morning Run

15.3k 1:20:03. HR Avg 151 Max 162 Avg Pace 5:13
Course: Ashgrove Cycle Track.
Start Time: 5:25am Temp 26C.
Session Type: Sub 82%MxHR Easy Run

Another cloudy morning and high humidity. Must have been close to 100% as I thought it was going to actually rain a few times. The humidity seems to start to have an impact on my performance after about 10k. The Heart Rate just starts to climb even though I'm slowing down. Luckily there were occasions when there was a bit of breeze. Out in 39:06 (Hr 144) and back in 40:57 (HR 157).

Test for Progress

10k 56:32 HR Avg 146 Max 172
Course: UoQ Track.
Start Time: 5:40 am Temp 26C.
Session Type: Lactate HR Test

I have been meaning to do another one of these tests for quite a while now. I did my first on the 24/7/05 .

The test runs along the priciples outline in this article by Hadd . The idea is to do this every couple of months and to monitor your pace at given Heart Rates and to get some idea of your improvement and Lactate Thresholds. The tests I do are based on 2000m sets with 90 seconds of rest between each and are run at HR 135, 145, 155, 165 and 175.

I got up early again and was out at the Uni track ready to go at 5:25am this morning. It was warm and cloudy and boy did it make it humid. The situation was not helped by the sprinklers being on in the middle of the track. The low HR sets were quite easy but by the time I got to the last two, I was feeling the humidity and still had the two hardest sets to go. The HR 175 set I found really taxing and struggled to get up to the HR and managed only 171.

Here are the pace results in mins/Km from July and today.
The results were: July Dec
Heart Rate 135 - 6:25 5:20
Heart Rate 145 - 5:45 4:58
Heart Rate 155 - 5:03 4:35
Heart Rate 165 - 4:38 4:18
Heart Rate 175 - 4:15 4:10

I must say I am very pleased with the progress. If you have been following my training for the last five months you will be aware that I only have two different training paces. (I know it makes for boring reading but that is the plan.) Firstly HR 135 for Long Runs and easy days. Then once or sometimes twice a week a HR 155 run for a "quicker" easy run but still keeping it aerobic.

In these sub aerobic zones, I have made major advances as you can see. I think HR 155 is pretty close to my Lactate Threshold Level at this point in time because I have been able to run up to 15k at that HR and at around 4:35 pace and still feel I could keep going further without a rise in HR.

The 20 second improvement at HR165 is despite not doing any training at that speed and just goes to show you can get quicker training slow. Or "Lots of Gain without the Pain" as I like to call it. The small improvement at HR 175 I put down to the different conditions this time as opposed to mid-winter, because I was really buggered today running that set.

So I will be continuing this training regime till the end of March. If at that time, I was to be down to sub 4:20 for HR 155 I would be over the moon. I would also like my Lactate Threshold to be nudged up to be above HR 160. From April I will start adding some anaerobic sessions of Hill running, intervals and speed sessions in the three months leading to my Current Race Goal, the Gold Coast Marathon in July. That's only just over 26 weeks away.

Boxing Day Recovery

11.1k 55:32. HR Avg 138 Max 153 Avg Pace 5:00
Course: Gap Cycle Path.
Start Time: 5:25 am Temp 25C.
Session Type: Sub 72%MxHR Easy Run

The storms last night made it very humid this morning, even getting out at 5:30am. A nice easy run to work off all the Christams cheer but still managed to end up completely soaked in sweat by the end.

So This is Christmas

After yesterday's long run it is a rest day today. Although I would have liked to have gone for a run there is just too much happening. The kids had us up at 5:30 and they are always so excited. It would be a pity to miss that. Kewell got a DVD of the World Cup qualifier and we have already watched the extra time and penalty shoot out again. Magic. Thank You Santa.

Looks like it is going to be stinking hot as well. It would be good if it was cooler but looking at the picture below of My Wife and I going for our Xmas morning run in 1983 there is a happy balance.





To all who read my blog, may you and your families have a Merry Christmas.

My Wife has just stuck her head in and said to say Merry Christmas to everyone as well. Wouldn't it be good if she took up running again.

Saturday Long Run

30.6k 2:49:38. HR Avg 138 Max 159 Avg Pace 5:32
Course: To Newmarket and Back, then Gap Cycle Path.
Start Time: 4:30 am Temp 24 - 27C.
Session Type: Long Run

It was so hot yesterday and with higher temperatures predicted for today decided I would have to get up real early for my long run today. Woken by the alarm at 4:00am, had a cup of coffee and was out the door by 4:30. It was still 24C at this time of the morning but very pleasent running especially when you see the sunrise.

Headed out towards Newmarket along the cycle path and turned around at just over 9.6K and headed back home. This took 1:46:14. Stopped at home for a large drink of Gatorade and then headed out(minus my singlet which was just soaked through) along the Gap Cycle path. This loop took 59:52. This is a lovely mostly shaded course and is certainly the coolest place to run in my area.

Very pleased with the run. Legs held up really well right to the end.

I put my music player in a plastic bag before putting it in my new arm pouch and it worked a treat. (Thanks Tesso for the tip). The pouch was soaked with sweat but the player was dry as a bone. Managed to nearly get through all the music on my player today. "summerteeth" by Wilco gets better with each play.

Thurday Ashgove run

15.5k 1:22:45. HR Avg 141 Max 158 Avg Pace 5:20
Course: Ashgrove Cycle Path.
Start Time: 6:15am Temp 26C.
Session Type: Sub 72%MxHR Easy Run

Planned to do around 15k this morning, so got up a little earlier. Lucky I did as it was a bit warmer this morning and also this run along the Ashgrove cycle path had less shade than the one at the Gap I usually do. Took it nice and easy.

My music players display came good after a few hours yesterday and I'm sure it was just moisture that got into it. Yesterday I went out and bought a armband pouch to put it in. It is made of neoprene and claims to be water resistant but by the end of this mornings run it was soaked in sweat but the player was fine. I listened to "Summerteeth" by Wilco and then a selection of songs from The Jam which are still sounding good close to 30 years on.

Wednesday Easy Run

11.1k 54:14. HR Avg 147 Max 163 Avg Pace 4:53
Course: Gap Cycle Path.
Start Time: 6:40am Temp 24C.
Session Type: Sub 82%MxHR Easy Run

Today the aim was for a sub HR 155 run. This is a bit quicker than my normal easy run but still below my aerobic threshold. This meant I was 5 min 06 sec faster today at HR 147, over Monday's run at HR 136 on the same course.

My music player locked up just as I was finishing. I took the battery out and restarted it and it is playing fine but without any display. Guess I can live with that but I wonder if it is getting too hot and sweaty for it. Since I got it back I have been wearing it around my neck and placed inside my singlet rather than in the inside pocket of my shorts. I thought it may be cooler there but it might be more vulnerable to sweat also. May have to investigate a arm strap like they have for the iPod.

Tuesday Easy Run

6.8k 1:17:18. HR Avg 136 Max 149 Avg Pace 4:54
Course: Gap Cycle Path.
Start Time: 7:10am Temp 25C.
Session Type: Sub 72%MxHR Easy Run

Just another pleasent easy run. Out in 16:37(HR 133) and back in 16:43 (HR 139). Again I was listening to Oliver Mtukudzi's Paiveopo album. Just aiming for some consistency at the moment. It can be so easy to become slack in the holidays and let things slip. So I have set a goal to run at least 300k starting this week and upto the time I go back to work on 15th January ie 29 days. So far 17.9K.

Monday Easy Run

11.1k 59:20. HR Avg 136 Max 149 Avg Pace 5:20
Course: Gap Cycle.
Start Time: 7:25am Temp 23C.
Session Type: Sub 72%MxHR Easy Run

Not an early start but luckily it was relatively cool this morning. Legs were almost back to normal but it was just going to be an easy run today. On the run I was feeling quite comfortable and the weather was kind and the music was good (Oliver Mtukudzi), so I added an extra 4k to the normal loop. Ended up running just under an hour.

Friday Bush Run

11.1k 1:06:39. HR Avg 133 Max 151 Avg Pace 6:00
Course: Jimna Bush run.
Start Time: 5:40 am Temp 18C.
Session Type: Easy Hilly Run

It certainly easy to get up early for a run when you have a dawn chorous of crows, kookaburras and cockatoos squawking away right next to your tent since sunrise. Left Thursday for a camping trip to Jimna which is up in the mountains 180k north west of Brisbane. It was lovely and cool compared to what we had left behind in Brisbane. Decided to run along the gravel road out of the campground up to the Jimna Fire Tower. We had driven in along this road, so I should have been prepared but was quite suprised at how uphill it was. On the way back detoured to check out the overflow camping area which was much further and hiller than I thought it would be and added another 3k to the run.

Got back and everyone was up and so had breakfast. We then went for a 60 minute walk along the creek. By the end of this I realised my legs were starting to stiffen up. Those hills had taken it out of them. My right hamstring was particularly sore.
Endured five hours of thunder storms and rain that night so was forced to stay in the tent.

Got home Saturday afternoon , just in time for another massive storm to hit Brisbane. Legs were still sore but My Wife gave my right leg a massage which did wonders.

Is is now Sunday morning and the legs are feeling much better. May try for a light jog this evening. Have downloaded the data from my run which says that I did 225m of acsent on the run. Doesn't sound much but the legs have been arguing that it was too much!

Wednesday Morning (not quite) 3AM

13.6k 33:27. HR Avg 137 Max 147 Avg Pace 4:55
Course: Gap Cycle Path.
Start Time: 6:30am Temp 26C.
Session Type: Sub 72%MxHR Easy Run

A major improvement this morning. Cut well over an hour off my start time from yesterday. Got out by 6:30 am. Just as well as it was very steamy with last night's storm leaving it very humid. Again it was just an easy recovery run but managed to do it 1:46 quicker than yesterday with an equivalient Heart Rate.

Out in 16:37 (HR 133) , back in 16:50 (HR 141).

Today I was listened to Zimbabwean Oliver Mtukudzi's album "Paivepo" for the first time. This is more perfect running music. Very lilting rhythms and suprisingly mellow though not lacking in vitality. I have a feeling I'm going to be listening to this a lot.

Tuesday Recovery Run - Easy Skanking

6.8k 35:13. HR Avg 135 Max 149 Avg Pace 5:10
Course: Gap Cycle.
Start Time: 7:45am Temp 28C.
Session Type: Recovery Run

One of the advantages from being bowled over by the conditions in Sunday's run was that it was not as draining on my legs as it could have been. So I was feeling pretty good yesterday and this morning have just gone out for a gentle recovery run of 35:13.

I am now on holidays for the next five weeks, so have to decide when I will be running AM or PM. I think I'll try for the mornings as I find it better to get it out of the way if I am going to busy throughout the day with the family. I was lucky this morning as it was not too hot at 7:45 when I started but if I am going to go out in the morning I will have to get up quite a bit earlier than that. Which in turn will mean going to bed way earlier.

The best news is that I have my music player back!!!! Well a brand new one as it was replaced under warranty. It is all loaded up and I used it this morning's run. I listened to a recently released compilation of Reggae music as played by the London pirate radio station The Dread Broadcasting Corporation that operated in London in the early 80s. Bought back some great memories and the perfect soundtrack for an easy run. As they say "You must be crazy if you don't like the reggae beat".

Gone Troppo

23.9k 2:02:25. HR Avg 163 Max 177
Course: Duranbah to Kurrawa.
Start Time: 7:10am Temp 30C.
Session Type: Race

It was up at 2:55 am this morning for me and My Wife Kathy. Hardly felt like I had been asleep. Off to the Coast for the Kurrawa 50k relay. At the start meet up with my partner Mark who was running first.

My race plan was to go out at around 160-165 HR which based on current form would give me a pace of around 4:35. I have done lots of 15k training runs recently at around HR 155 and 4.40 pace so thought this was realistic for the first 15k at least. The last 10k was either going to just maintain that or go up into the HR 170+ zone to maintain the pace. The only other factor was how would I handle the heat?

The race got under way a little late and we followed Mark as he made his way down south. I organised two places where Kathy would hand me water bottles on my return leg.

Waiting at Duranbah, for Mark to come in I could really notice the sun getting strong. 7:08 am I was off but not exactly flying as the first thing to negotiate is a steep hill up to Point Danger. Passed Clairie (who was looking ver strong) and Tesso going up the hill.

Settled into a comfortable pace at around HR 160 and was doing around 4:40 pace.

Managed to keep this up until the short climb onto the Currumbin bridge which took at bit out of me. But it was all slighty down across the bridge. I was starting to heat up so was looking forward to the water bottle at 3rd Avenue. There was a drink station just before this where I was handed a lovely icy cold cup of water. Knowing only 400m up the road I would get my drink I chose to pour this over my head and it was a cooling respite from the sun.

I got to the designated spot and Kathy wasn't there. Doh. She had to drive Mark back to the start as he had to get back to Brisbane and she hadn't make it back to the drop off point in time.

Tried to convince myself that this was not a disaster but my body was crying out for a drink. There were a few wonderful couple on bikes offering water form waterbottles and I was more than happy to take up their offers. (Thank you whoever you are.) But over the next three Ks I gradually slowed down to 5:15 pace but still at the same HR160. The sun was really burning on my back and there was just no shade to get away from it. I was really hanging out for the next water station. It was outside the Fitness Camp and I stopped and downed two cups of water and put a third over my head. I wasn't feeling good. Worst of all there was a large cheer squad there, Tesso and I think I heard ;-)Clarie leading the way giving me great encouragement. Sorry I couldn't be more responsive. The next challenge was the Burleigh Hill and I slowed right down to get over it. My next pick up point was to be just past the Burleigh SLSC. I was just hoping Kathy wasn't still back at the last drop point waiting for me to come through there.

She was there and I got my bottle but I had real problems drinking it. I was not feeling well in the stomach but just knew I had to get it into me if I was going to make it to the end. I consumed about half the bottle by the time I got to Knobby's. But my pace had dropped to 5:25. Before going over the hill I stuck my head under a shower which was lovely. I should have done more of that along the way. Could only manage to walk up the hill and down the stairs but getting to other side it was about 5k to go which seemed manageable. My singlet was absoluetly wringing wet, so I took it off and my cap as well and carried them. I think I made me feel a little better also the water was kicking in, and I picked up the pace slightly to around 5:15. I actually passed a couple of people on this stretch , which also gave me a boost.

Finally I arrived at the finish in 2:02:25. Boy was I glad to stop. Made my way directly to the showers and stood underneath for a couple of minutes. Really should have taken my shoes off first. After this I went down for a wade in the surf. I then laid down a napped for 20 minutes.

Must say I didn't handle the sun and heat well today. I have done lots of training when it has been hot but usually in the late afternoon and not in direct sun. It will take a lot of convincing for me to attempt a race under these conditions again. You just got admire the people who did the solo 50k race not matter what time they did.

I drank about three liters of Gatorade after the event but still did not go to the toilet until I got back to Brisbane around 1:30pm. Quite shocked to see myself passing bright red urine which I could only imagine was blood. Seems to be back to a more normal colour now but just a indicator of how tough it was for me today.

Interesting that my Polar measured my run at 23.89 Km which backs up what Tesso recorded. Also the course description of flat is a bit misleading in my book.

The funniest thing to happen to me today was when I meet PunterMatt for the first time. He said he kind of knew the photo on my Blog couldn't be me. Had to reassure him that it in fact it is me. I could have understood his confusion if it had been after my run but this was before.

Scored another CD from Tesso today. Put it in the player this afternoon, laid down on the couch to listen and promptly slept for 90 minutes. I should go and listen to it again, I hear the couch beckoning.

Friday Easy Run

6.8k 33:14. HR Avg 141 Max 151 Avg Pace 4:53
Course: Gap Cycle.
Start Time: 4:50pm Temp 30C.
Session Type: Sub 72%MxHR Easy Run

Only a short easy run tonight. My only concession in my training for the Kurrawa run on Sunday. After last night's storm it was a little cooler today, if you call 30 C cool. I guess it is all relative.

Out in 16:21 (HR 140) back in 16:53 (HR 142).

And the humidity we'd breathe

14.8k 1:10:31. HR Avg 158 Max 171 Avg Pace 4:47
Course: Work to Riverside and Back.
Start Time: 6:50am Temp 32C.
Session Type: Sub 82%MxHR Easy Run

Hot again today. By this afternoon it had started to cloud over which only made it very steamy. Bought some sunscreen at lunchtime and and applied it before going out to just be sure it wasn't going to be problem on Sunday. Like Monday, I slowily became hotter as the run went on. The heart rate monitor went a bit crazy in the second half so it is hard to tell exactly by how much. Will have to be careful on Sunday not to push things too early.

Tonight out in 34:18 (Hr 153) and back in 36:13 (HR162)

Monday Fire and (no) Rain

13.6k 1:04:56. HR Avg 154 Max 167 Avg Pace 4:46
Course: Twice Gap Cycle Course.
Start Time: 6:00pm Temp 30C.
Session Type: Sub 82%MxHR Easy Run

There was a fire in an electricity sub-station in my work building this afternoon which left the building without power and so I was able to go home early. I don't know if the fire was in any way related to how hot it was today, but by the time I started out on my run from home it was still over 30C. The only advantage of running in the afternoon is that in theory it should be cooling down rather than getting warmer.

The first lap I managed in 32:13 (HR 148) and the second in 32:43 (HR159). So not much drop in speed over the two laps but the HR was up in the second lap mainly I suspect to the heat build up. Still good practice for Sunday's conditions.

Sunday rehearsal

6.8k 35:11. HR Avg 138 Max 151 Avg Pace 5:10
Course: Gap Cycle.
Start Time: 8:00am Temp 24C.
Session Type: Sub 72%MxHR Easy Run

Have been feeling a bit tired the last few days so decided to only do one lap this morning. Just a very easy run. Out in 17:13 and back in 17:57.

The main aim was to try out an Endura Gel just before the run to make sure a) I could open it easily ( I could) and b) it had no strange effects on me (it didn't). Also wanted to run after 8 am. Both of these are in preparation for Kurrawa 25k race next Sunday. I am running the second leg of the relay so anticipate being out there between 7 and 9 o'clock. If it is like it was this morning I'll be happy. No clouds, and humidity was low and not as warm as I expected. Can only hope it is not a stinker on the day.

66k for this week.

Friday Fun in the Rain

14.8k 1:16:25. HR Avg 138 Max 155 Avg Pace 5:09
Course: Work to Riverside and Back.
Start Time: 4:15pm Temp 21C.
Session Type: Sub 72%MxHR Easy Run

Started out tonight with John in light rain. John turned back at the 5k mark and the rain became much steadier. By the turnaround I was completely soaked but it was definitely cool. Out in 38:01 (HR 137) and sloshed back in 38:24(HR 140).

There a usually lots of people out running at this time but not today. Funny how a little rain seems enough to stop people. I actually find it fun and a refreshing change.