Robert Song's Running

I'm over 50 and been running off and on since 1968. I have run everything from 800m to 10k on the track, to half marathons (PB 1:21 Brisbane 1993) and marathons (PB 2:53 Gold Coast 1985).

Wednesday, May 31, 2006

Wednesday 14.4k @ HR 146 Pace 4:46

14.4k 1:08:40. HR Avg 146 Max 154 Avg Pace 4:46
Course: Work to Riverside and Back.
Start Time: 5:25 pm Temp 17C.
Session Type: Sub 75%MxHR Easy Run

An easy run tonight after last night's quicker session. Felt very comfortable running at the 4:46 pace. Out in 34:21 (143) and back in 34:19 (149).

That makes 334 K for May. This is just below the 339K I did in March. Considering my focus this month has been on increasing the pace of my runs, it is pleasing that I have been able to keep the distance up at the same time.

Tuesday, May 30, 2006

Tuesday 9.5k @ HR 162 Pace 4:14

9.5k 40:11. HR Avg 162 Max 171 Avg Pace 4:14
Course: Work to Sydney St and Back.
Start Time: 5:20 pm Temp 17C.
Session Type: Tempo Run

I missed doing this session last week and tonight I was 13 seconds faster than two weeks ago. Out in 20:04 (HR 157) and back in 20:06 (HR 168) so my pacing was good. Just need to get the HR even over the two splits. No chance of that in the short term though.

Monday, May 29, 2006

Monday 7k @ HR 136 Pace 4:55

7.0k 34:32. HR Avg 136 Max 148 Avg Pace 4:55
Course: Work to New Farm Park and Back.
Start Time: 5:35 pm Temp 18C.
Session Type: Sub 72%MxHR Easy Run

The usual Monday night recovery run. Not much stiffness at all in the legs tonight.

Sunday, May 28, 2006

Sunday 32k @ HR 145 4:50

32.0k 2:34:25. HR Avg 145 Max 159 Avg Pace 4:50
Course: To Bowen Bridge and BAck then Gap Cycle.
Start Time: 5:30 am Temp 11C.
Session Type: Long Run

The same course as the last four weeks for my long run this morning. Managed another improvement, this time 5 minute better than last week. This was pleasing because it was done at the same heart rate as the previous week which indicates real improvement rather than just exerting myself more which accounted for most of last weeks improvement.

Again it was perfect weather conditions for running.

Weekly Ks: 72.6K
MTD: 303K
YTD: 1376K

Friday, May 26, 2006

Friday 13k @ HR 143 4:55

13.0k 1:00:42. HR Avg 143 Max 164 Avg Pace 4:55
Course: Waterworks Road.
Start Time: 6:25 pm Temp 15C.
Session Type: Sub 82%MxHR Easy Run

With Dory and Delta's continuing Dance commitments, I had to be home again to taxi Ducky so didn't get started till relatively late. I haven't run along Waterworks Road at night for ages and was surprised how noisy it is running along such a major road with all the traffic. Even got yelled at from a car full of young guys. That brought back memories of Friday night runs from my teens in the times before RBTs and when getting yelled at from cars was a common occurrence.

A nice steady run tonight over a hilly course.

Wednesday, May 24, 2006

Wednesday 6K @ HR 134 5:17

6.2k 32:48. HR Avg 134 Max 152 Avg Pace 5:17
Course: From Home.
Start Time: 6:50 pm Temp 16C.
Session Type: Sub 72%MxHR Easy Run

Dory and Delta have Dance Competitions this week and My Wife has to take them. So I have to do dinner and all the other stuff for the others. Tonight Ducky had to be a her Dance Class at 6:30pm and be picked up at 7:30pm, so I only had time for a short 32 minute run tonight. That was OK as I only wanted an easy run anyway. It certainly has turned cooler tonight. On my run I was thinking it is much cooler out in the suburbs than running in town. By coincidence, at that point The White Strpes started playing "In the Cold Cold Night"- And you'll come run to me, in the cold, cold night.

Tomorrow is going to be tight as well, as Kewell has soccer training at 6:00pm and then we have to get home in time for the Australia v Greece match.

Tuesday, May 23, 2006

A Dog, A Siren & Memories

After reading Eddie's Dog story, it made me think of my own experiences with dogs over the years.

In my teens, it was very common to be chased by dogs when I running around the suburbs of Brisbane. No council by-laws making dog owners more responsible back then. I had many such altercations like Eddie and used very similar tactics. I found you couldn't turn your back to them and you just had to act and appear meaner than they did.

But my favourite dog story, is from the early 80s when I was living in Tarragindi in Brisbane. To go from a run from home, I had to go along my street and at one end there was dog that had much pleasure in terrorising me. My way around this was to have two stockpiles of rocks. One was just outside my house and the other was 50 metres the other side of the house with the dog. When I went for a run I would pick up a rock in each hand and run up the road. If all was quiet on the dog front,I would deposit the rocks in my other stockpile and continue on with my run. On the way back, I would again pick up two rocks and go past the house and if all was quiet I would put them on the stockpile outside my house.

If all wasn't quiet and a confrontation occurred, I would use all of Eddie's techniques. Stand my ground, stare him down, make a lot of noise and then POW POW I'd unleash my double barrel rock throw. Overtime he started to respect me a bit more and he would sometimes put on a bit of a barking show but never the full on assaults that he used to do. Sad really because I used to enjoy the adrenaline buzz of the contest. (A few years back, I took on a scrub turkey trying to nest in my backyard. We battled for a month until I finally conquered. )

My worst dog story is when I was attacked by two large dogs on The Gap Cycle path in the early 90s. The dogs were on leads and were being walked by their two owners. They heard me coming running up behind them, and one went to the right of the path and the other to the left. That only left me with the option of running along the centre of the path. As I ran between them, both of the dogs leapt at me and attacked my back mostly with their claws. I had about six long scratch marks down each side of my back which were bleeding freely. From that day on, I have been very wary of any dog and I am super cautious when approaching or passing them.

These days the biggest danger I find is people walking their dogs with those long retractable leads. When they let them out too long, the dog can be on one side of the path and the owner the other and it can be a dangerous obstacle in fading light. Rarely are the dogs the problem.

Tuesday 14.4k @ HR 159 4:23

14.4k 1:03:18. HR Avg 159 Max 168 Avg Pace 4:23
Course: Work to Riverside and Back.
Start Time: 5:15 pm Temp 17C.
Session Type: Lactate Threshold Run

The aim tonight was to run this just a bit over my Lactate Threshold Level which at the moment I estmate to be around the HR 158 mark (84% Max HR). My ultimate goal is to get this up to HR 169 (89%Max HR) but that is going to take another years training.
So I was looking to be in the 160 - 165 range. With it getting dark so early now, and my poor eyesight without my glasses, it is getting hard to monitor my progress on the run. Tonight I couldn't even read my split time at half way, so I am pretty much running by feel.

I was out in 31:34 (Hr 154) and back in 31:44 (Hr 164) so was able to maintain a steady pace all the way. Hopefully I can keep that up for another 7k at the Doomben Half and run under 1:33 which is the time I did in the GC Half last year.

Monday, May 22, 2006

Monday 7k @ HR 134 5:07

7.0k 35:53. HR Avg 134 Max 145 Avg Pace 5:07
Course: Work to New Farm Park and Back.
Start Time: 5:55 pm Temp 19C.
Session Type: Recovery Run

A nice gentle recovery run to start the week.

Sunday, May 21, 2006

Sunday 32k @ HR 145 4:58

32.0k 2:39:21. HR Avg 145 Max 158 Avg Pace 4:58
Course: To Bowen Bridge and Back then Gap Cycle Path.
Start Time: 5:35 am Temp 14 - 17C.
Session Type: Long Run

Another beautiful morning for a long run. Was happy to run at whatever pace felt comfortable today. Usually I keep a close eye on the HR and try to keep under 75% MaxHr (135 - 140) but the 145 HR was easy and so I kept with it. This allowed me to run 6 min 40 seconds faster than last week. A good hit out with just six weeks to go.

I seemed to have warded off the cold so far. Ducky now has a vomitting bug, so I will have to side step that as well.

Week Ks: 79.3K
MTD: 230.8K
YTD: 1304K.

Friday, May 19, 2006

Friday 9.5k @ HR 151 4:36

9.5k 43:45. HR Avg 151 Max 161 Avg Pace 4:39
Course: Work to Sydnet St and Back.
Start Time: 5:25 pm Temp 21C.
Session Type: Sub 82%MxHR Easy Run

Just a so-so run tonight. I had a rest day yesterday because I was feeling tired. I hadn't slept well and I had been up at 4:45 am to watch the Champions League Final between Barcelona and Arsenal so by the end of the day I didn't feel like a run.

As well Ducky and Dory have had colds and people at work also have them, and I feel I am fighting one off as well.

So set off not to go to hard tonight, but by half way my HR was 160 which was too high for the pace I was doing so decided to take it easy on the way back. So was out in 21:20 (Avg HR 149) and back in 22:54 (Avg HR 153).

I wore my relatively new ASIC Kayano X11 on tonight's run. I wore these in Canberra and used them in training for a week after that but stopped wearing them as my legs always seemed to be excessively tired after wearing them. I then went back to the ASIC 2110 and my legs felt much better. Tonight the Kayano's while being lighter definitely felt like they had much less cushioning. I won't be using them for anything but recovery runs in the future. And I have only done 236 K in them.

Wednesday, May 17, 2006

Wednesday 18.8K @ HR 151 4:49

18.8k 1:30:48. HR Avg 151 Max 160 Avg Pace 4:49
Course: Work to Goodwill Bridge and Back.
Start Time: 4:50 pm Temp 20C.
Session Type: Sub 82%MxHR Easy Run

Last week, I did this run as a very easy run. Tonight after yesterday's recovery run I was able to put in a little more effort. The aim still was to keep it aerobic though.

Out in 45:09 (Hr 149) and back in 45:49 (Hr 153) for an avg pace of 4:49 which was a good steady pace.

Tuesday, May 16, 2006

Tuesday 9.5k @ HR 135 5:09

9.5k 49:03. HR Avg 134 Max 152 Avg Pace 5:09
Course: Work to Sydney St and Back.
Start Time: 5:20 pm Temp 22C.
Session Type: Sub 72%MxHR Easy Run

Just an easy run tonight after last night's harder session. The body pulled up OK from yesterday butI did feel somewhat sluggish tonight.

After all the comments regarding my Neil Young quote last week, I offer you this from "The Will To Love" from American Stars and Bars.

Down from the mountains
to the sea
Cool running love
keeps cleansing me.

Monday, May 15, 2006

Monday 9.5K @ 4:16

9.5k 40:24. HR Avg ? Max ? Avg Pace 4:15
Course: Work to Sydney St and Back.
Start Time: 5:05 pm Temp 22C.
Session Type: Tempo Run

Tonight was my 9.5k tempo run where I try to push above my lactate threshold. It was windy going out and so had to push hard to maintain my pace, so was feeling a bit more out of breath than I should have been at the turn around. But I knew coming back would be easier with the wind behind me. Out in 20:27 and back in 19:59.

My Heart Rate monitor didn't pick up any signal at all, so have none of that data. Oddly I turned it off and back on straight after the finish and it started monitoring right away.

40:24 is is a minute quickier than last Thursday and I feel my legs are starting to adapt to the quickier running. I don't think I can expect improvement like that each week, though it would be nice.

Saturday, May 13, 2006

Saturday 32k @ HR 140 5:11

32.0k 2:46:02. HR Avg 140 Max 152 Avg Pace 5:11
Course: Bowen Bridge and Gap Cycle.
Start Time: 5:45 am Temp 19C.
Session Type: Long Run

I am going out to a mate's 55th Birthday party tonight, so rather than doing my long run on Sunday morning decided to go out today. Same course as last week and today's run was 3min 45 sec quicker. Another beautiful morning for running.

That made my total for the last seven days 113K. My best ever for a seven day period.

Thursday, May 11, 2006

Thursday 9.5K @ HR 155 4:21

9.5k 41:21. HR Avg 155 Max 163 Avg Pace 4:21
Course: Work to Sydney St and Back.
Start Time: 5:05 pm Temp 22C.
Session Type: Tempo Run

A nice solid run tonight. Out in 20:38 (HR 150) and back in 20:43 (HR 160).

At last I'm back to where I was before Canberra. On the 30th March I did this same run in close to the same time and HR but with a rest day before hand. Tonight was my fifth straight training day, so I would say it is a better run.

As Neil Young sang "Good times are coming , but they sure coming slow".

Wednesday, May 10, 2006

Wednesday 18k @ HR 141 Pace 5:11

18.2k 1:34:21. HR Avg 141 Max 152 Avg Pace 5:11
Course: Work to Goodwill Bridge and Back.
Start Time: 4:45 pm Temp 21C.
Session Type: Sub 75%MxHR Easy Run

Through out the day today, my body and legs felt the best they have had for a couple of weeks. Now that's a good sign. Have decided to include a mid-week run at an easy pace of around 90 minutes into the schedule. So the intention was to extend the run into Riverside up into The Gardens and turnaround at 45 minutes.

Got to Riverside in 35:08 and kept going. Got to the 45 minute mark on the northern side of the Goodwill Bridge and so decided to go over to the other side and turn around there. So out in 46:29 (HR 142) and came back in 47:52 (HR 139).

It was good to extend my normal course but I was a little dismayed by the amount of walkers, runners and cyclists on the track past Riverside and on the Goodwill Bridge. Some of those cyclists were also going way too fast. This showed in my pacing. The sections up to and back from Riverside I averaged 5:04 pace , but the middle section I could only manage 5:24. ( I guess going over the bridge slows you down a little also.) Makes me appreciate how peaceful the lower reaches of the river are compared to city centre at this time of the evening.

Tuesday, May 09, 2006

Tuesday 14.4k @ HR 151 Pace 4:40

14.4k 1:07:23. HR Avg 151 Max 160 Avg Pace 4:40
Course: Work to Riverside and Back.
Start Time: 5:20 pm Temp 21C.
Session Type: Sub 82%MxHR Easy Run

Another nice night for running. Kept a comfortable pace all the way without ever really pushing it. Out in 33:56 (HR 147) and back in 33:27 (HR 156).

Still a fair way from pre-Canberra form but I do feel I'm am making some progress.

Monday, May 08, 2006

Monday 7k @ HR 130 Pace 5:34

7.0k 38:26. HR Avg 130 Max 136 Avg Pace 5:34
Course: Work to New Farm Park and Back.
Start Time: 5:35 pm Temp 21C.
Session Type: Recovery Run

Quite relieved that my legs felt just how I would expect them to feel the day after a long run. Tonight was a gentle recovery run and everything felt a little better after that.

Sunday, May 07, 2006

Sunday 32k @ HR 138 Pace 5:18

32.0k 2:49:49. HR Avg 138 Max 154 Avg Pace 5:18
Course: To Bowen Bridge and then Gap Cycle.
Start Time: 5:35 am Temp 11 - 17C.
Session Type: Long Run

Up at five and after a cup of coffe it was out into the early morning dawn for my first long run since Canberra. It was quite chilly to start with and my hands especially my right was like an iceblock for the first 45 minutes. But it was perfect running conditions. Lots of fog over the playing fields at Ashgrove.

Last week, my legs, bum and back have all been sore and tight after my training runs. I was feeling so tight yesterday, I had a long soak in a hot bath which seemed to help loosen things up. I was a little worried how the run would go today, so just took it easy all the way and was pleased how it turned out. I'll just have to wait and see how I feel tomorrow.

Week Ks: 65.8K - Slowily building up again but with only 8 weeks to go till GC there isn't much time left.

Friday, May 05, 2006

Friday 9.5K @ HR 151 Pace 4:41

9.5k 44:33. HR Avg 151 Max 161 Avg Pace 4:41
Course: Work to Sydney St and Back.
Start Time: 5:10 pm Temp 21C.
Session Type: Sub 82%MxHR Easy

Another comfortable aerobic run tonight. Out in 22:30 (HR 147) and back in 22:03 (155). Very similiar to what I did Tuesday night, but well below the 42:31 (HR156) I did just over four weeks ago. Looks like I have lost a bit of fitness at around the 80-85% MaxHR range.

Wednesday, May 03, 2006

A First?

I have just looked up the results for the Half Marathon on the InTraining website.

My time is 15 seconds slower than what I recorded on my watch, which is a little suprising as I would have thought if anything their time would have been faster than mine.

The good news is I am down for coming first in my Age Group. The bad news is that it is the Female 50-59 Age Group. Hope I don't have to have a sex test to pickup my prize!

Wednesday 15k @ HR 136 Pace 4:50

14.8k 1:11:36. HR Avg 136 Max 145 Avg Pace 4:50
Course: Work to Riverside and Back.
Start Time: 5:35 pm Temp 20C.
Session Type: Sub 72%MxHR Easy Run

I hadn't done this run to Riverside in over 5 weeks and tonight I wanted to do it just at an easy pace. After the disappointment of Sunday's run, I am really encouraged by tonight's run. I managed to do it over 2 minutes quicker than I have ever done at this 135 HR. A very evenly paced 35:49 (HR 134) out and 35:47 (HR 138) back.

My previous best of 73:48 (HR 139) was done on the 16th March a few days after the BRRC Half Marathon where I cruised to a 1:36:05 time with plenty in reserve. Tonight with 71:36, I have improved on that by 2min 12 seconds after really struggling to run 1:36:44 on Sunday and finishing shattered. So I am thinking Sunday was just a bad day and my basic fitness level has in fact improved considerably. That's a relief!

Tuesday, May 02, 2006

Tuesday 9.5k @ HR 148 Pace 4:40

9.5k 44:26. HR Avg 148 Max 159 Avg Pace 4:40
Course: Work to Sydney St and Back.
Start Time: 5:35 pm Temp 22C.
Session Type: Sub 82%MxHR Easy Run

After Sunday's run I have decided I probably need a few weeks of easy intensity running before starting on higher intensity training. This is to ensure that I have fully recovered from Canberra and now the Brisbane Half.

Actually I didn't feel too bad tonight and I seem to have pulled up OK after Sunday. Out in 22:25 (HR 142) and back in 22:01 (154).

I will try not to go much faster than this for a while. The downside of this change in plans is I will miss the 10k Handicap race at the BRRC on Sunday. I was looking forward to this event as I had such a fun run last year. But I really need a long slow run this weekend, so I will have to wait till September when the next handicap race is on. I was planning to go for a flat out 10k around this time, so it could be the ideal time to do it.

And for all those concerned, I did eventually find My Wife safe and well on Sunday.