Tuesday 15k @ HR 156 Pace 4:25

14.8k 1:05:30. HR Avg 156 Max 165 Avg Pace 4:25
Course: Work to Riverside and Back.
Start Time: 5:20 pm Temp 23C.
Session Type: Sub 82%MxHR Easy Run

Another evening that was not so hot and another good run because of that. Out in 32:35 (HR 152) and back in 32:55( HR 160). A few weeks back I was doing this session in 68 to 69 minutes at this Heart Rate. I have methodically being working on increasing the pace I can run aerobically since August last year, so it is always pleasing to see visible progress.

After my run, I headed to Rebel Sport at Chermside for the 25% off sale. Picked up two new pair of shoes. The downside was that I had to wait for 1 hour 25 minutes
to get to the check out. That is 1,700 min /K pace. I wonder if I can count that as an extra training session.

Monday 7k @ HR 139 Pace 5:05

7.0k 35:34. HR Avg 139 Max 147 Avg Pace 5:05
Course: Work to New Farm Park.
Start Time: 5:35 pm Temp 24C.
Session Type: Recovery Run

An easy 7k recovery run today. My right knee didn't give me any problems which is good.

Sunday Long Run 28k @ HR 148 Pace 5:06

28.0k 1:52:50. HR Avg 148 Max 170 Avg Pace 5:06
Course: BRRC West End.
Start Time: 5:10 am Temp 20C Humidity 87%.
Session Type: Long Run

Arrived at West End just after 5:00am. The plan was to do some easy running before the BRRC 20k race starting at 6:00am. So I headed off, but within a minute my music played had stopped. This happened to me mid-week and yesterday I had loaded up the lastest firmware and had played it for a couple of hours with no problems so was a bit disappointed that it had happened so quickly. Thought I'd give it another try, so turned it on again and it came to life OK and kept playing for the next 50 minutes no problem.

Got back to the starting area with just enough time to have a drink, pay my entry and have a pit stop. There was a queue and I just made it to the start line as the stater got us away. Within 30 seconds of the start the music player stopped again!!
I decided to give it a little rest and see if it would come back to life again. Having reloaded the firmware, I had had to load it up with a new playlist and I was very much looking forward to being pumped up by a selection of my favourites from The Saints and the new Cheik Lo album.

As the pack settled, I found myself next to Karen and we chatted so I didn't feel the need to turn the music on. Turned out our race plans were closely aligned and we ran together for the whole race. My aim for the race was to stay under HR 150 for at least the first 10k. After that I just wanted to keep that pace for the second half and not worry too much if the Heart Rate drifted up. It was not as hot this morning but it was still very humid but a pleasent breeze coming back along the river was refreshing.

The course is 5k loops and my splits were:
5k 25:41 (HR 148)
10k 25:42 (HR 148)
15k 24:50 (HR 157)
20K 24:53 (HR 164) - warming up by this stage
That gave me a time of 1:41:06 (HR 154) Avg Pace 5:03.

So it was exactly what I set out to do and as a bonus I got to run/talk with Karen although on the last lap there was less chat. With virtually all my running now done by myself, this is something different for me.

Week Total: 78.6K + 1 bike session
Feb Total: 299.3K
YTD: 558.8K

Plan for next week is a 100k plus effort. Lets hope the right knee can handle it. It was a bit sore after playing soccer with Kewell in the backyard yesterday and is sore again this morning after the run. I might have to give the football a miss till July which is a pity as I enjoy doing that with him.

Friday 15K @ HR158 Pace 4:29

14.8k 1:06:27. HR Avg 158 Max 167 Avg Pace 4:29
Course: Work to Riverside and Back.
Start Time: 5:20 pm Temp 25C.
Session Type: Sub 82%MxHR Easy Run

What a difference a couple of degrees make. It was just that little bit cooler tonight. The plan was for a HR 155 run. Started out well and when I checked my HR after a K it was only 145. So no need to slow down. After 10 minutes I was only just getting above 150. So kept the pace going. Managed to be out in 32:58 (HR 153). Coming back it was into the breeze but still managed 33:29 but at HR 162.

This gave me 66:27 which is the fastest I have done on this course by 1 min 43 secs at this Heart Rate.

Bring on the cooler weather.

Thursday 30min Bike Intervals

30:00. HR Avg 122 Max 148
Course: Gym.
Start Time: 5:30 pm.
Session Type: Gym Bike.

Tonight I was feeling tired. Had got up at 1:30 am to watch the Asian Cup Qualifier Australia V Bahrain (which we won 3-1)and then after a couple of hours sleep was up again to watch the Champions League match Chelsea v Barcelona. Heaven help us when we have to play against Brazil and Ronaldinho at the World Cup.

So come run time, I decided to do an Eddie and jump ruts and try a Bike session in the gym. Last year, leading up to Gold Coast I did a session like this once or twice a week mainly to protect my dodgy knees and was planning to start them next month but today seemed a good day to start.

Tonight's session was 5 minutes warm up, then 20 minutes of 30 seconds hard and 90 seconds steady, followed by a 5 minute warm down. It always amazes me how hard I have to pedal on the bike to get my Heart Rate up to any respectable level.

Wednesday 15K @ HR 135 Pace 5:07

14.8k 1:15:57. HR Avg 135 Max 146 Avg Pace 5:07
Course: Work to Riverside and Back.
Start Time: 5:30 pm Temp 25C.
Session Type: Sub 72%MxHR Easy Run

It was just a few degrees cooler tonight and it is amazing what a difference that makes. The plan was for a HR135 run. In recent times, it has been hard to stop the cardiac drift on most runs and the HR usually climbing well above my target as the run goes on. Not tonight though. Out in 37:41 (HR135) and back in 38:16 (HR136).

A very pleasent run where I just seemed to find the groove and drift away. I wonder if it had anything to do with not having my music player tonight?

Tuesday 15K @ HR157 Pace 4:41

14.8k 1:09:21. HR Avg 157 Max 165 Avg Pace 4:41
Course: Work to Riverside and Back.
Start Time: 5:35pm Temp 27C.
Session Type: Sub 82%MxHR Easy Run

Another strong headwind on the Teneriffe reach of the river as I headed out tonight. Out in 34:17 (152). You usually expect to have the wind behind you when you come back but it seemed to have dropped off. Back in 35:04 (161).

Monday 6k @ HR 132 Pace 5:34

6.0k 33:24. HR Avg 132 Max 138 Avg Pace 5:34
Course: Work to Powerhouse.
Start Time: 6:00 pm Temp 27C.
Session Type: Recovery Run

I usually have a rest day after my long runs, but am going to start doing a gentle recovery run instead. Tonight it was 6k up to the Powerhouse at New Farm at 5:34 pace. Glad I was going slow as it was very humid.

Sunday 37k @ HR 145 Pace 5:25

37.0k 3:19:20. HR Avg 145 Max 165 Avg Pace 5:25
Course: To Bowen Bridge then Gap Cycle.
Start Time: 4:35 am Temp 23C.
Session Type: Long Run

Away nice and early this morning and a pleasant 23C to start. Again the plan was to take it nice and easy and keep as much as possible around the HR 135 region.

On the outward leg up to Bowen Bridge on the cycle path near Downey Park, passed a young guy who was staggering along with nothing but a T-shirt on. Not a pretty sight. Over the next K, I saw his shoes , pants , shirt and mobile phone along the track. Got to the turn around (12.7K) in 69:14 at HR 134. On the way back, I overtook the guy again and the sight was no prettier.

At around the two hour mark, Fiona Apple's "Extraordinary Machine" came on. It always makes me feel good listening to that song whilst running. These are the opening lines:

I certainly haven't been shopping for any new shoes, and
I certainly haven't been spreading myself around
I still only travel by foot and by foot, it's a slow climb
But I'm good at being uncomfortable so I can't stop changing all the time

I noticed that my opponent is always on the go, and
Won't go slow so's not to focus and I notice
He'll hitch a ride with any guide as long as they go fast from whence he came
But he's no good at being uncomfortable so he can't stop staying exactly the same

If there was a better way to go then it would find me
I can't help it, the road just rolls out behind me
Be kind to me or treat me mean
I'll make the most of it, I'm an extraordinary machine


Did the return leg in 69:31 (HR 145) which was pretty good as it is 200m ascent from the turn around.

The weather was definitely a bit kinder today as I didn't feel the need to change my socks but still my shorts and singlet were soaked. Had a cool drink and headed out for the 11.6 K circuit around The Gap. Got through this feeling strong and actually raised the pace by 10 seconds a K over this section to 5:16. I think the desire get the run over and done with has something to do with this.

Week Total: 81.4K
Feb Total: 220.7K
YTD: 479.9K

Friday 15k @ HR 158 Pace 4:39

14.8k 1:08:55. HR Avg 158 Max 168 Avg Pace 4:39
Course: Work to Riverside and Back.
Start Time: 5:05pm Temp 28C.
Session Type: Sub 82%MxHR Easy Run

My "hard" easy run tonight. Out in 33:51 (153) and back in 35:04 (164). Coming back along the Teneriffe reach of the river, was into a strong headwind which had a very welcoming cooling effect and explains why the pace dropped a little coming back.

Wednesday 15k @ HR 143 Pace 5:01

14.8k 1:14:25. HR Avg 143 Max 152 Avg Pace 5:01
Course: Work to Riverside.
Start Time: 5:15 pm Temp 27C.
Session Type: Sub 72%MxHR Easy Run

And I thought it was humid last night. Tonight it was worse and only a little breeze.
Luckily it was my "easy" easy run but still struggled to keep the HR down as I heated up. Out in 36:22 (HR 141) and back in 38:03 (HR 144). My singlet and shorts were completely sopping wet by the 10k mark.

Tuesday 15k @ HR 158 Pace 4:37

14.8k 1:08:20. HR Avg 158 Max 167 Avg Pace 4:37
Course: Work to Riverside and Back.
Start Time: 5:45pm Temp 29C.
Session Type: Sub 82%MxHR Easy Run

After a rest day yesterday the legs are feeling good. Another hot and humid evening. Out in 33:30 (HR153) but slowed down coming back doing 34:50 (HR 162). Still 36 seconds faster than last Tuesday's run.

Sunday Long Run

36.0k 3:18:06. HR Avg 144 Max 163 Avg Pace 5:31
Course: Upto Bowen Bridge and back and then Gap Cycle Path.
Start Time: 5:35 pm Temp 24C.
Session Type: Long Run

I was out of bed at 4:00am but as I was changing into my gear it starting bucketing down with rain. This lasted about half hour. My rain gauge measured 40mm which is just what the garden needed but I was prepared to wait before starting my run.

Finally got going at 5:30 and it was only lightly raining. This lasted for another half an hour. Once the rain stopped although it was cooler, it was still very humid. Plan was not to get too overheated so that I could get the distance today and not have to pull out after 20K like last Sunday. The first 25 K was up to Bowen Bridge at Herston and back. When I got back home, I changed my socks because they were soaking wet and had a big drink of Gatorade. I also strapped on the music player now that it didn't look like rain and set off for the 11k loop on the local cycle path.

That made for 36k which is pleasing. The legs felt good but I was very weary at the end of it. The last hill up my street to home was a killer.

That makes 95.2K for the week. I have twice before done 95k in a week. They were in consecutive weeks in 1985. The first week starting 27/5/85, I did a 35k run with My Wife in 3:14:23. The next week, we did another 35k run in 3:10. Those times are not that different from today's run and were done in much cooler conditions. Six weeks later I ran my marathon PB of 2:53 and My Wife did her PB of 3:50. No chance of that happening in Canberra this year. One week soon I am going to do a 100k and claim a new Weekly PB total.

Feb Total: 139.3K
YTD : 398.4K

Friday Easy Run

14.8k 1:08:18. HR Avg 156 Max 166 Avg Pace 4:36
Course: Work to Riverside and Back.
Start Time: 4:45pm Temp 27C.
Session Type: Sub 82%MxHR Easy Run

There was some pretty menacing looking storm clouds about, so I got away a little earlier than normal. Also decided to leave my music player behind in case there was a heavy downpour. Headed out into a raging headwind which was heavy going but cooling. Out in 34:05 (Hr 152) and back in 34:13 (Hr 161).

38 seconds faster than Tuesday's run which I am happy with considering this is the fourth day in a row I have run. Rest tomorrow and a long run on Sunday.

Thursday Easy Run

14.8k 1:16:14. HR Avg 145 Max 155 Avg Pace 5:09
Course: Work to Riverside and Back.
Start Time: 5:30pm Temp 28C.
Session Type: Sub 72%MxHR Easy Run

A little bit hotter and humid tonight and less breeze. So with a similiar paced run as last night, this pushed up the HR from yesterday's 135 to 145. Still a nice easy run.

Replaced Dr Nico on my music player with the latest Charlie Gillett World 2CD music compilation "Sound of the World". His previous World 2005 and World 2004 have both been excellent and from first listening tonight this set is no different. I am also trying out this album with a bit rate of 128Kbps for the WMA files rather then my usual 192Kbps. It will allow me to get more music on at one time and in theory get better battery life. Sadly even with the lower rate, there just didn't seem to be the room for "Crunchy Granola Suite" or "Song Sung Blue" ;-)

Wednesday Easy Run

14.8k 1:17:39. HR Avg 137 Max 147 Avg Pace 5:14
Course: Work to Riverside and Back.
Start Time: 5:15pm Temp 27C.
Session Type: Sub 72%MxHR Easy Run

Like last night, the humidity has stayed away. Plan was for just an easy run at 135 HR. Managed to this no trouble. Out in 38:12 (HR 135) and back in 39:26 (HR138). Seemed to click into the desired pace and was able to just pleasently drift along. Listened to Fiona Apple and Dr Nico. Maybe time for some new music in the player.

Tuesday Easy Run

14.8k 1:08:56. HR Avg 156 Max 166 Avg Pace 4:39
Course: Work to Riverside and Back.
Start Time: 5:35pm Temp 28C.
Session Type: Sub 82%MxHR Easy Run

Not so humid tonight but quite windy along the river. Was able to keep a pretty steady pace without the HR blow out I had last Wednesday on this course. Out in 34:20 (HR 150) and back in 34:36 (HR 161).

Sunday Sweaty Slog

19.5k 1:50:48. HR Avg 145 Max 161 Avg Pace 5:40
Course: Newmarket Cycle Path and Back.
Start Time: 5:30 am Temp 24C.
Session Type: Long Run

Set the alarm for 4:00am this morning but slept right through it. Woke at 5:10am and was ready to start at 5:30. It was 24C and 93% humidity at my house and I knew it was going to be tough going. At times it was like running through a mist and by 5k my singlet was already soaked. Again tried to go nice and slow but it was hard work. Don't know how those runners doing the Caboolura Dusk to Dawn could have run in these conditions all night.

By the time I got back home, I normally have a drink and head out for my 11K circuit. But today, my shoes and socks were just full of sweat and I was sick of sloshing around in them. I felt completely drained and called it a day.

Week Total: 63K
Feb Total: 44K
2006 Total: 303K

Friday Easy Run

9.8k 49:43. HR Avg 141 Max 152 Avg Pace 5:04
Course: Work to Sydney St Ferry and Back.
Start Time: 5:20 pm Temp 29C.
Session Type: Sub 72%MxHR Easy Run

Hot again today. Legs again feel tired from yesterday's effort. So a real easy run tonight. Out in 24:36 and back in 25:07. Hardly any breeze.

Tagged

Speedygeoff has tagged Blog Team G. So here I go.

What was I doing 10 years ago?

I was just in the process of giving up on running after 15 years of competitive running. A chronic knee problem just got too much for me. I was competing in Veteran's events on the track (5k & 10k) mostly. My last race was a 17:43 5k. I had got into a very bad training regime of always running too fast. No training run was ever slower than 4 minute/K pace. Looking back now, it is easy to see why my knee never recovered.

I had three kids under 5 years old and was trying for number 4. I was living in the same place as now, and doing virually the same job.
I was listening to a lot of Wiggles music.


Five snacks I enjoy?

bananas
apples
grapes
cashews
bhuja

Five songs I know all the words to
Father and Son - Cat Stevens
Billericay Dickie - Ian Dury & the Blockheads
King's Lead Hat - Brian Eno
Rocky Raccoon - The Beatles
Helplessly Hoping - Crosby, Stills & Nash


Five things I’d do as a millionaire

Quit my Job
Buy a new house with five bedrooms, good soil for the garden and a sunny aspect
buy more CDs
go to the Football World Cup in 2006
go to the Cricket World Cup in 2007.
(May need to be a multi-millioaire to do all that.)

Five things I like doing (apart from running)
listening to music
gardening
cooking
reading
movies

Five favourite toys

My Music collection
My computers
My heart rate monitor (Polar 625x)
soccer ball
FIFA Football 2004 (PC game)

I will now tag Eddie Runs.

Hot! Hot! Hot!

14.8k 1:10:08. HR Avg 165 Max 177 Avg Pace 4:44
Course: Work to Riverside and Back.
Start Time: 5:20pm Temp 29C.
Session Type: Sub 82%MxHR Easy Run

Was to be my "faster" easy run tonight. Started out well and quickly reached my target HR of 155 at around 4:30 pace. But it was much hotter and humid today and after about 5k while dropping my pace slightly, my HR steadily climbed to 165. Made the turn round in 34:07 (Avg HR 158)but by now my HR was 170. Dropped the pace a bit more but couldn't manage to get the HR below 170. Not that I was struggling, it was just hot. Back in 36:01 (HR 174).

I'll be glad when summer is over.

When I got home, found eldest daughter Ducky had just come back from a 3k run. She had a bright red face and was lying on the lounge floor under the ceiling fan.