Net slow, Runs easy

It have found it hard to blog since the weekend. Someone used up our last 20% of our monthly available allowance over two days on the weekend, so we are speed limited to 28Kps. I find this speed frustrating and have given up in disgust so far this week. But thought I should persist tonight. So here it is.

It looks like I will be without my car for at least two weeks so I will be racking up some Ks in this time. My Wife has been dropping me at work in the mornings and I have been running home in the evening. It is about 14.6K.

Well on Monday night, what do you think happens? For the first time in what seems ages it is raining! Not just a drizzle but a big storm front rolled in late afternoon and it looked like it was going to be a very wet run home. But tracking it on the BOM radar showed if I waited 30 minutes, the worst of it would be over. The only down side to this was that I would have to run in the dark along the bike path or else run by the road which I hate. I elected to go for the dark and it turned out not too bad. As well I hardly got wet at all as the rain passed.

Running home from work entails crossing four major roads before getting to Bowen Bridge. This is a bit over 2ks and it took me 15 minutes! From there it is the return course where I have been running my long runs on Sunday. The only difference is that on a Sunday morning you don't have to stop to cross Kelvin Grove Rd but it can take up to 2 minutes for the signal to cross at peak hour. On Monday in the dark the run from Bowen Bridge took 70:28 and it measured just over 12.5K.

I have now done this again on Tuesday and Wednesday.

The stats:

Mon 85:34 BB to home 70:28 (HR 134 Pace 5:36).
Tue 82:17 BB to home 69:39 (HR 138 Pace 5:32).
Wed 79:20 BB to home 68:30 (HR 136 Pace 5:28).


Some anwers to questions.
Tesso
Number of CDs not yet litened to?
I stopped counting when I got to 50. (Sigh). Luckily I put 9 on my new music player, and I have classified them as listened to even though some are only once so far. Too much music, too little time.

Allrounder
What sort of snake was it?
A Carpet Python but technically Morelia Spilota. Relatively harmless unless you are a mouse, rat or possum.

IHateToast.
After the rain this week, I have you down for the first bout of wrestling. My girls will go tag team against you. If you beat them, then Kewell's groupies will be the second bout.

Gimme Dat Ding

Here is my poor little car. It is off to the panel beaters tomorrow. Looks like I will be running home from work for awhile.

After I came home from the BRRC race this morning, I noticed this visitor on my backyard lawn. Did I say lawn. My dirt. To dry for grass. The next door neighbour's called in a man to take him away which he successfully did after wrestling with him for five minutes.




And just to show I once did have a lawn, this is Kewell in the same spot in April this year.


But the bush orchids are holding up well.



I got this link at work last week and it has some great quotes by Swiss Toni.

Saturday 25k @ HR 141 Pace 5:41

25.0k 2:22:07. HR Avg 141 Max 157 Avg Pace 5:41
Course: To Bowen Bridge and Back.
Start Time: 6:45 am Temp 14C.
Session Type: Long Run

Thankfully it was a little overcast this morning, so it didn't warm up too much for my long run. I am on roster duties tomorrow at the BRRC and I was going to the Qld Roar match tonight, so my long run had to be Saturday morning or never.

In keeping with with my current training approach, I took it easy all the way.

The stangest thing I have seen for awhile on a run was passing two different Army platoons, fully kitted up with packs and rifles out on route marches on the cycle path.

Freaky Friday

Woke up this morning to find a dense fog over the suburb and apparently the rest of Brisbane. This didn't really burn off till about 8:15 am in The Gap.

Kewell was having his sports day at school and the first events were what are called the Mini-marathon. For his grade 3, this is about 500m. So I went up to the school and watched him compete. The start is very frantic and he got jostled severly so was 15m behind the leaders after only 30m. But he stuck with it an ended up finishing strongly for 6th.

I then headed off to work. At a set of lights just close to work, I had the misfortune of being hit side on by a car that failed to stop at the red light at an intersection. He mistook the green turn left arrow for a go and ploughed into me. Luckily I'm OK and even though the driver's side front and back doors were pushed in a fair way, I could still drive the car.

I just didn't feel like going out for a run at the end of the day and will go out tomorrow morning instead. This may have been a great move. Today was another warm day but a hot, dry westerly change came through late in the afternoon and set the temperatures soaring. Here are the readings for Brisbane City from the BOM website.

-------- Temp--Wind
07:00pm 27.5 W 11 k/hr
06:30pm 27.1 W 9 k/hr
06:00pm 28.0 W 11 k/hr
05:56pm 27.9 W 11 k/hr
05:30pm 22.8 CALM 0
05:00pm 24.3 E 9 k/hr
04:30pm 25.1 ENE 13 k/hr

It is mind boggling to think that it is still winter and I could have been running in 28C temperatures at 6 o'clock at night!

Thursday 14.4K @ HR 137 Pace 5:23

14.4k 1:17:32. HR Avg 137 Max 148 Avg Pace 5:23
Course: Work to Riverside and Back.
Start Time: 4:55 pm Temp 20C.
Session Type: Sub 72%MxHR Easy Run

Just another easy run again tonight, and another minute gain over last night. Am now starting to get closer to my pre_GCM fitness level at this HR prior. If I keep this up for another week or so, I might even consider doing some hard training.

Out in 37:43 (HR 139) and back in 39:49(HR 136).

I listened to another couple of "new" albums tonight. (Tesso that will be two more I don't have to count. I'll start a stocktake tonight.) First off was "Sketches of Spain" by Miles Davis. This is a very mellow and atmospheric album. I have no problem with this type of music on easy, slow paced runs but at faster paces it may be just a tad to mellow. Some very subtle and moody work by Miles though, backed by inventive orchestration. And just for something completely different, it was followed by a Studio One Funk compilation of reggae versions from 1970-72 of r'n'b songs from the 60s including a nice version of "Shaft". Can you dig it?

Wednesday 14.4k @ HR 136 Pace 5:27

14.4k 1:18:37. HR Avg 136 Max 144 Avg Pace 5:27
Course: Work to Riverside and Back.
Start Time: 5:15 pm Temp 20C.
Session Type: Sub 72%MxHR Easy Run

No nasty side effects from last night's easy run, so I backed up again tonight with the plan to do the same easy run. What a suprise to be able to do it 2min 13 secs faster tonight at virtually the same HR! This easy running seems to agree with me. Out in 38:40 (HR 136) and back in 39:57 (HR 136). Afterwards, I did some weights and stretching in the gym.

Tonight I started out listening to Radiohead's "OK Computer". This is the first time I have listened to this album even though I bought it about three years ago. "The Bends" is one of my all time favourite albums so it is kind of strange that it has taken me this long to give it a listen. Finished off with Ali Farka Toure's "Savane". With 1Gb of space on my new player, it has taken me a long time to get around to him again. Worth the wait though.

Tuesday 14.4k @ HR 135 Pace 5:36

14.4k 1:20:50. HR Avg 135 Max 145 Avg Pace 5:36
Course: Work to Riverside and Back.
Start Time: 5:10 pm Temp 21C.
Session Type: Sub 72%MxHR Easy Run

After pulling up sore and sorry from Sunday's run, I was very determined tonight to get back to my EASY runs. So the goal was to average HR 135. It was another balmy winter's evening and I found myself working up a sweat even going at 5:36 pace because it was so warm. Out in 39:39 (HR 136) and back in 41:11 (HR 134) to give me spot on my target of HR 135. I must say once I settled into the pace, it was a very enjoyable run. I started out listening to Lila Down's "La Sandunga" (Thanks JD). Very mellow music for an easy run, and finished with "The Nairobi Beat" Kenyan Pop Music from the 80's which is far from mellow.

I seemed to have pulled up Ok tonight, so I might just do this pace for a few weeks and see if my body can hold up.

Sunday 25k @HR 149 Pace 5:21

25.0k 2:13:49. HR Avg 149 Max 161 Avg Pace 5:21
Course: Home to Bowen Bridge and Back.
Start Time: 4:10 pm Temp 21C.
Session Type: Long Run

Today I just didn't feel like getting up early and doing my long run, so slept in till 8:00am and planned to run this afternoon. When the temperature got up to 27C through the day this didn't look like such a good decision.

By 4:00pm it was down to 21C, but it is still barmy for winter. I just wanted to go easy today and would have been happy to just chug along at HR135. But I couldn't seem to get any lower than HR 145 though it still seemed easy. Got to the turn around in 64:31 (Avg HR 148). At this point it was obvious I was going to be running out of light before I got home. So I kept the pace up while I could. My left hip started to get a bit sore and tense. By the time I got to the Marist fields it was dark and had to slow down a little making my way around Valleys Cricket Club. From St John Wood, I took Waterworks Rd back to home rather than use the unlit bike path. Back in 69:17 (HR 150), for an all up time of 2:13:49. It may have been 41 seconds faster than last week but I am not feeling in as good a state as last week.

66.6 K for the week. (Is that an Omen?)

Friday 15k @ HR 145 Pace 5:20

15.5k 1:22:46. HR Avg 145 Max 159 Avg Pace 5:20
Course: Along Ashgrove Cycle Path.
Start Time: 6:20 am Temp 11C.
Session Type: Easy Run

I was booked in for a massage this afternoon, so got up early for my run today. It was the same course as Wednesday but with the earlier start it was a little bit cooler than then. Just about perfect. I wore my long sleeved running top which my sister gave me as present a couple of years ago. I wore it once last winter and with winter almost gone this year (did it ever come?), I thought this maybe my only opportunity this year.

The tightness has been coming back into my left leg and butt, so I took it easy and didn't push it at all. That massage has come at just the right time.

I saw a different masseur today and it was interesting on the different approach. Today I had a bit more work done on my back and on one particular area on the lower left side of my back was quite painful on pressure. Again I rate it overall as a very pleasant way to spend an hour. Lets hope it is doing some good!

All the best to everyone running at Noosa on the weekend.

Thursday Bike Intervals

35. HR Avg 130 Max 167
Start Time: 1:00 pm.
Session Type: Gym Bike.

The Coach of Kewell's soccer team was not going to be able to make training tonight so I had volunteered to take training tonight. So I decided on a lunchtime Bike session in the Gym.

10 minute warm up, followed by 5 reps of two minutes hard and two minutes easy, then 5 minute warm down. This really got the heart and lungs going. Finished off with stretching and weights.

Wednesday 15.2K @ HR 151 Pace 5:14

15.2k 1:19:34. HR Avg 151 Max 166 Avg Pace 5:14
Course: Along Ashgrove Cycle Path.
Start Time: 8:45 am Temp 15C.
Session Type: Easy Run

Got back from Terrigal last night and with it being Ekka Day Holiday in Brisbane today had a bit of a sleep in this morning. Didn't get out for the run till 8:45 but it was still a nice temperature for running, although it did warm up a fair bit over the next hour. This course is 7.6 ks out and back along the Ashgrove cycle path where I do my long runs. It is the hilly section of those runs, so even when running slowily it tends to get the Heart Rate up and makes it a good work out. Pity there is no lighting so it could be run in the evening after work.

Monday 10.9k @ HR 143 Pace 5:33

10.9k 60:18. HR Avg 143 Max 163 Avg Pace 5:33
Course: Around Terrigal.
Start Time: 5:00 pm Temp 15C.
Session Type: Easy Run

After my long run on Sunday, I had an early afternoon flight down to Sydney and then a drive up to Terrigal for a Progress Software Conference. This would be the first opportunity to test out my new Skins for recovery after a long run and with all the added travel would be a good test. Well I am very happy with the results. On Monday, my legs felt much better than I would have expected them to be. So much so that I went out for a run on Monday afternoon, rather than on Tuesday morning as I was planning.

I went to the gym at the hotel and said I was planning on going for a run and did the know of any good courses. They directed my to a rugby field just a couple of hundred metres away and said a lot of people ran around there. I said I wanted to go a bit further than that but they couldn't really recommend anywhere in particular.
So I just headed north. The path by the beach didn't last long and found myself just on a footpath beside a busy road. Not the most pleasant. After a couple of Ks I turned off onto some quite suburban streets which at least were quiet. I eventually came to a dead end and turned round and headed back. On getting back to Terrigal Beach I headed south and ran up a big hill called The Skillion. Nice views from the top. It was a little too steep and corrugated so I walked down from the top and then continued running back to the hotel.

Sunday 26k @ HR 142 Pace 5:10

26.0k 2:14:30. HR Avg 142 Max 159 Avg Pace 5:10
Course: Home to Bowen Bridge and Back.
Start Time: 6:25 am Temp 9 - 14C.
Session Type: Long Run

My first long run since GCM. Starting out it was just cold enough to make my hands go numb but after 20 minutes they felt better. Perfect running conditions actually. My left leg has been feeling great since the massage the other day. Started to feel a bit of tightness in my left hip around the 15k mark but it didn't get any worse.

That gave me 64.7K for the week plus on session on the bike.

This afternoon I head off to Terrigal for a conference. I return late Tuesday night. Looking forward to getting a run in over that period.

Friday Gym Bike Intervals

35:00. HR Avg 123 Max 157
Start Time: 5:25 pm .
Session Type: Gym Bike Intervals

The work gym is back in operation and so tonight I did a session on the bike.

10min warmup, then 9 by one minute hard with 1 minute easy intervals followed by 7 min warm down. I then did weights and stretching to finish off.

Thursday 14.4K @ HR 144 Pace 5:07

14.4k 1:13:44. HR Avg 144 Max 153 Avg Pace 5:07
Course: Work to Riverside and Back.
Start Time: 5:35 pm Temp 17C.
Session Type: Easy Run

What an eventful day!

I woke up this morning and my left leg felt much less tight than it has been. Still, I had a massage appointment at 8:00 am and I duely rocked up for my first massage ever. He was suitable impressed by my lack of flexibility but I have been always been like that. I was suprised it was so pleasent. Maybe he was going easy on me, but my legs have continued to feel much more relaxed today.

I have been having problems with my music player. On Tuesday night I couldn't get it to play and had to endure the 75 minutes with no sound. I just don't know how I ran for 30 years without music? I re-installed the firmware last night and it seemed to be going OK but when I loaded some more songs on to it at work today, it kept turning off after a few seconds. I wasn't going to put up with this any longer so went out at lunchtime and purchased a new player. A bit of an impulse buy and should have done more reearch but ended up with a Sony Net Walkman. It is small and has a long battery life (built in rechargable) and 1Gb of space. Downside is that you can't just drag and drop straight to the drive but have to go through the Sony software. That's a bit of a drag but it seems easy enough to use.

So once again wired for sound I ventured out. The run tonight was very encouraging. Two minutes faster than Tuesday night at the same avg HR and my legs feeling much freer. I have another massage booked for next Friday so hope it has the same effect.

The other good news for today was the announcement that the Socceroos will be playing Paraguay in Brisbane in October. And it will be the full strength squad as well. Should be a great night.

Wednesday 9.8K @ Hr 144 Pace 5:17

9.8k 51:55. HR Avg 144 Max 153 Avg Pace 5:17
Course: Work to Sydney St and Back.
Start Time: 5:25 pm Temp 18C.
Session Type: Easy Run

Yet another easy run. My left leg still feels very tight so have booked in for a massage tomorrow morning. Since they repainted the gym at work on the weekend, it has the foulest smell. A bit like a toxic sludge dump. It is impossible to stay in there for more than a minute without wanting to gag. So have been doing my stretches at home, but sadly no bike or weight sessions are possible.

As I enter this entry, I'm listening to the first Tinariwen album "The Radio Tisdas Sessions" which came today from a recent ebay auction. It is mighty fine listening and was a real bargain to boot.

Tuesday 14.4k @HR 144 Pace 5:15

14.4k 1:15:40. HR Avg 144 Max 155 Avg Pace 5:15
Course: Work to Riverside and Back.
Start Time: 5:40 pm Temp 16C.
Session Type: Easy Run

I seemed to have not aggravated anything from the B2B run. Still just taking things easy and tonight was a 12 second improvement at an average 4 beats lower Heart Rate than last week but the fitness is sure coming back slowly.

Sunday Bridge to Brisbane

12.0k 55:30. HR Avg 163 Max 178 Avg Pace 4:37
Course: Bridge to Brisbane.
Start Time: 7:00 am Temp 13C.
Session Type: Race

Yesterday my left hamstrings and abductor muscles were still very tight. I took some NSAIDs, iced and rested. I wondered whether it would be a sensible thing to run today. This morning when I woke at 4:30 am, it felt much better so was happy enough to just go along and have an easy run. My Wife drove me, John, Christine and Rod to the start. Isn't that good of her. This is the first year that I have arrived early enough to get up into the red zone and be close to the start line.

Just before the start PunterMatt spotted me and I went over to say hello. He was being a 65 minute pace and with five minutes before the gun he let forth with a loud and inspiring speech on his pacing strategy for all within earshot. It was enough to make me rethink my own race plan.

Then it was off. I started conservatively and took it easy up to the top of the bridge and the first K was just under 6:00mins. It is hard not to speed up going down the otherside and by the 3K marker I was going along at 4:35 pace. My leg was a little tight but there was no pain, so just kept at this pace. With 3k to go, I was still feeling good so picked up the pace to 4:25 and kept at that pace to the finish for a finishing time of 55:30. This is 4 minutes slower than last year but I am more than happy with how it turned out today, especially considering how I felt yesterday.

And was that IronPete as the lone CR cheerperson ? (Hard to call him a squad.) The encouragement was appreciated anyway. Meet up with lots of CRs I hadn't seen for awhile at the finish which is amazing considering how big this event is.

With today's run, it gave me 54.4K plus one bike session for the week. That is the most I have run for 8 weeks.

I am slowily coming to the conclusion that my leg problems are back related. I have been doing a lot of Pilates floor exercises and stretching in the Gym after my training runs in the last three weeks and I think it has been helping. I wonder if it is just a coincidence but the Gym was closed Thursday and Friday as it was being repainted and I didn't do my post run exercises and my leg pains flared up??

Friday 6.8k @ HR 136 Pace 5:19

6.8k 36:09. HR Avg 136 Max 144 Avg Pace 5:19
Course: Work to New Farm Park and Back.
Start Time: 5:00 pm Temp 19C.
Session Type: Easy Run

Just another easy run tonight. Even though the pace was very gentle, the ache in my my upper left leg has returned and was it was quite tender after cooling down. Rest day tomorrow and I may have to rethink my plans for B2B on Sunday.

Thursday 14.4k @ HR 148 Pace 5:16

14.4k 75:52. HR Avg 148 Max 156 Avg Pace 5:16
Course: Work to Riverside and Back.
Start Time: 5:00 pm Temp 18C.
Session Type: Easy Run

Quite a head wind going upriver tonight. Out in 36:50 (147) and back in 39:02 (149).

Picked up my Bridge to Brisbane Race pack from work today. They again have paid for the entry fee. I am a little undecided on how to approach this event. I am thinking of taking it easy and running home from New Farm Park making it into a long run. But that may just be a bit too far for where I am at the moment. I'll see how I feel after tomorrow night's run.

Wednesday - Gym Bike Intervals

30:00. HR Avg 133 Max 161
Start Time: 5:20 pm
Session Type: Gym Bike

Another session on the Bike Gym tonight. 5 minute warm up, then ten 45 second hard efforts with 1 min 15 seconds easy pedalling rest. Followed by 5 minute warm down ans stretching and weights.

Tuesday 6.8k @ HR 136 Pace 5:23

6.8k 36:40. HR Avg 136 Max 148 Avg Pace 5:23
Course: Work to New Farm Park and Back.
Start Time: 6:05 pm Temp 18C.
Session Type: Easy Run

A short and easy run tonight. Followed it with stretching and strength exercises in the Gym.