Wednesday - The boulevard is not that bad

15.5k 1:28:02. HR Avg 146 Max 159 Avg Pace 5:40
Course: City to Home via Boen Bridge.
Start Time: 5:05 pm Temp 28C.
Session Type: Easy Run

It just seems to have got hotter every day this week. When I left the building at just after 5 this afternoon for the run home, it was obvious a storm was brewing. It was hot and very humid. When I got to Bowen Bridge there was a few spits of rain but they just evaporated on contact with the cement and made it even more steamy.

I just kept an easy pace but I still found it very draining. At about three K from home there started to be a bit of lightning about away to the west, so I sped up just in case it was coming my way. Just as I arrived home, there was a short down pour. I could have used that out on the run.

IhateToast has asked about the logistics of my running home. She has asked this before when I had no car a few months ago and I didn't answer then, so I guess I should now. It is all very easy. I leave my clothes at work and don't carry anything. For instance, tomorrow I won't run and take my clothes home in a backpack on the bus. I could not imagine running with a backpack especially in this weather. When I had no car, My Wife would drive me to work and I would get her to take yesterday's clothes home.

ILT also made a comment about walking the tightrope and ballet shoes. This reminded me of the time when I was in a different profession and working in London at the Angel of Islington and I got to do some work on Frederich Freed who was one of the original makers of ballet point shoes.

And Clairie, sorry good goss. No holiday just another round of skin surgery.

Monday - Fitter Healthier More Productive

15.5k 1:30:39. HR Avg 139 Max 154 Avg Pace 5:50
Course: City to Home vi Bowen Bridge.
Start Time: 5:00 pm Temp 26C.
Session Type: Easy Run

This is the second week of my work training course in the city. The clouds rolled in today and if Sunday's run was hot, tonight's run from the city to home was humid.

I was determined to keep under HR 140 on this run and managed to do this dispite the conditions.
I will be walking a bit of a tightrope the next week. I know I am going to have to have at least four or five days off from next Wednesday, so the natural desire is to get in as many Ks as I can before then. But I don't want to do so many that I get injured and have to have an even longer lay off. Will just have to listen to my body and hope my mind doesn't overrule it.

Sunday - Summer arrives

15.3k 1:24:29. HR Avg 149 Max 164 Avg Pace 5:31
Course: Ashgrove Cycle Path.
Start Time: 7:15 am Temp 24 - 27C.
Session Type: Easy Run

I just wanted an easy run this morning. So I thought it would be no problem if I just got up at normal time. So it was 7:15 am when I headed off. Even at that point, I knew it was going to be hot today. I haven't really felt the heat so far since winter but today I did. I was trying to keep it very easy and my pace was slow but my HR just kept slowily going up the longer I went on. Very pleased to finish.

I guess this means getting up real early (for me) on Sundays from now on for long runs.

Managed 52.7 Ks in four runs for the week. I had planned for 50K but over 5 runs. But as I was taking the bus into the city each day, I actually racked up 4 hours of walking for the week just walking to and from bus stops. So I will take this as my extra session. I actually think the walking has helped me to loosen up quite a bit and I am considering continuing something similiar when I revert back to my normal work routine. Lydiard recommended that even doing 15 minutes of jogging in the morning as being of value but I have never followed it. I might give it a go.

Friday - Ashes to Ashes

11.0k 56:29. HR Avg 147 Max 155 Avg Pace 5:08
Course: Gap Cycle Path.
Start Time: 5:30 pm Temp 23C.
Session Type: Easy Run

The course finished early and was completed by lunch time today. This allowed me to get home and watch the last two sessions of the cricket before going out for my run.

Another easy run, although my HR is still a bit too high for my liking. I imagine as I build up the Ks it will be easier to go a bit slower.

Wednesday - City to Gap

15.1k 1:24:51. HR Avg 147 Max 159 Avg Pace 5:20
Course: City to Home via Bowen Bridge.
Start Time: 4:45 pm Temp 24C.
Session Type: Easy Run

Instead of getting the bus home from my course in the city, I decided to run home. I made my way from Adelaide St out to Bowen Bridge and then on the familiar cycle path to home at The Gap. My time from Bowen Bridge was 70:23 (HR 147) which compares fairly well with times I was doing in August when I had no car. Especially considering I stopped in at Valley's crickey ground to say hello to Kewell who was at training for his Under 9 team.

My right knee felt the best it has done for ages on the run tonight. In fact, I started to feel a bit of soreness in my left knee. A change is as good as a holiday ( or a birthday).

Monday - Afternoons win

11.0k 58:04. HR Avg 142 Max 150 Avg Pace 5:16
Course: Gap Cycle Path.
Start Time: 5:33 pm Temp 24C.
Session Type: Easy Run

I finally made my decision and I will continue with my 'normal' afternoon running. This week is Champion's League matches on Wednesday and Thursday so I would have missed those if I was to run in the morning. As well, I think I may have struggled to keep awake in the training course if I had exercised in the morning.

I got home tonight in enough time to get out on the cycle path before it got dark. A nice easy run. My aim is to get to running five days this week and do about 50k and steadily increase the Ks after that each week till I hit around the 100k mark. With Canberra less than 21 weeks away, there is not much time available.

Saturday - Afternoon Run

11.0k 55:15. HR Avg 151 Max 163 Avg Pace 5:01
Course: Cap Cycle Path.
Start Time: 3:45 pm Temp 26C.
Session Type: Easy Run

We were going up the Coast tonight to stay with friends. So I had to go out mid-afternoon for my run. I was suprised it wasn't as hot and uncomfortable as I thought it would be. A little quickier than my last few runs.

Now my next run won't be till Monday. Still haven't decide whether to go for early morning or late at night for the next two weeks.

Thursday - Welcome back

14.6k 78:02. HR Avg 146 Max 157 Avg Pace 5:20
Course: Work to Riverside and Back.
Start Time: 5:45 pm Temp 23C.
Session Type: Easy Run

It seems such a long time since I have done this run all the way into the city from work. Checking back through my records it is almost 3 months since the last one. This used to be my stock standard run. It was great to be back. It is really a lovely run by the river. The footpath is finally cleared just after Sydney Street. The gardinias are flowering and smell beautiful in front of the apartment blocks near the Story Bridge.

It was quite windy though today, so pushed into it going out. Out in 38:21 (HR145) and back in 39:41 (HR 147). Those HR figures indicate , my basic fitness is only fair and I need a lot more of this type of running.

Wednesday - Rain Hail or Shine

3.0k 16:25. HR Avg 141 Max 153 Avg Pace 5:28
Course: Tilquin St Circuit.
Start Time: 6:45 pm Temp 28C.
Session Type: Easy Run

It was a wild day today. A massive storm blew in around luchtime. Lots of rain and hail. It also cooled things down for a while dropping the temperature from 29 to 19C.

But by 6:00pm it was back up to 29C again and with lots of gusty wind. Got home rather late and just went out for an easy 3k run.

Now that I am back in base building phase, the one thing I like to have is consistency. I like to establish a weekly training pattern and know exactly what I will be doing on any day. I have not been able to get into any such pattern since the GC Marathon for one reason or another. And it doesn't look like it will be happening anytime soon either. I turns out I am on a two week training course starting next Monday which will be held in the City. So I am not exactly sure when I am going to be able to fit the sessions in over that period. Guess I might have to become a morning person if that is possible.
Today I also had my regular checkup visit to the Doctor's and I have once again more things they want to chop out of my skin. He was keen to get them done asap so I will be getting that done as soon as the work training is finished. Earlier this year when I had similiar operations, I didn't run for six days afterwards. Here's hoping for a quickier turn around this time.

Tuesday - The Start of the buildup?

9.5k 50:58. HR Avg 140 Max 148 Avg Pace 5:21
Course: Work to Sydney St and Back.
Start Time: 5:45 pm Temp 22C.
Session Type: Easy Run

My first run since last Wednesday. Took it easy and it all seemed to go well. If I pull up OK tomorrow, it will then be just a matter of slowily building the mileage up over the next couple of months. At this stage I would like to run Canberra in April.

Monday - More gym biking

I did 45 minutes on the Gym Bike tonight (HR avg 120 Max 139). This is about the physical limit my butt can handle on that machine and only minutes away from what my mental limit would be.

Followed it up with weights and stretching.

Sunday - Fun Fun Fun

This was to be my 10k race for the year but I have erred on the side of caution and are taking things easy until I'm sure my calf is better. So no racing for me. An added side effect of the rest is that it is giving my right knee some time off as well and it is also feeling much better. It is just more of an annoyance than an injury and by itself would not stop me from doing anything.

So this left me with a free Sunday morning which I used to good advantage by going upto the school and having a good cricket session with Kewell in the nets. I rarely seem to get the time to play with him and it was great fun.

In the afternoon, I wiped the cobwebs off my mountain bike, blew up the tyres and went for a half hour ride. That was fun too. But not as much fun as a run would have been.

Friday - On the Bike

40:00 mins. HR Avg 120 Max 146 Avg Pace 4:16
Start Time: 5:15 pm.
Session Type: Gym Bike.

A forty minute session on the bike followed by weights and stretching.

Kewell has been away at Binna Burra on Year 3 Camp since Wednesday and came back tonight. He is such a character and My Wife and I really missed him. Although the girls could not quite understand why we kept saying we were missing him.

Wednesday - The moment of Truth

6.8k 36:35. Avg Pace 5:22
Course: New Farm Park Sydney St and Back.
Start Time: 5:35 pm Temp 20C.
Session Type: Easy Run

Even though it was only an easy run tonight, my calf did not feel comfortable by the end. That just about kills off any remain thought of racing Sunday. I will now proceed with caution and look to next year's races.

Tuesday - What is Important?

9.5k 48:41. HR Avg 140 Max 151 Avg Pace 5:07
Course: Work to Sydney St and Back.
Start Time: 5:25 pm Temp 21C.
Session Type: Easy Run

Another easy run. Still being very careful with my runs. I have yet to make a decision about Sunday's 10k. Will leave that till Saturday but am leaning on the side of conservatism. It took me too long to recover from the Gold Coast Marathon after running it with an injury to risk that amount of time off again.

I am also enjoying the easy runs. That is important to me, even if I am only out there turning the legs at a gentle pace.

Monday - Recovery

Just a recovery session tonight. 20 minutes on the Gym Bike at relatively easy pace and then jumped on the treadmill for 10 minutes to just get the running legs ticking over.

Followed it up with stretching and weights.

Sunday - Tempo run

11.1k 54:10. HR Avg 157 Max 174 Avg Pace 4:52
Course: Gap Cycle Path.
Start Time: 5:30 pm Temp 19C.
Session Type: Tempo Run

After having no ill effect from Friday's run, I thought I would go a bit faster on this run and test out the calf. It didn't give me any problems, so am feeling much better about it. It was a good solid hit out. It seems ages since I've done I run like that and it kind of shows in my HR for that pace. It is about time I got back to building up the base again.

Friday - Is This Just A Bad Patch

9.5k 53:08. HR Avg 130 Max 140 Avg Pace 5:35
Course: Work to Sydney St and Back.
Start Time: 4:35 pm Temp 19C.
Session Type: Easy Run

It has been over a week since my last entry. My last session was 1k intervals but this left me with a sore calf. I rested on the following Thursday. Friday it still felt a little uncomfortable, so decided to get up early Saturday morning for my run.
So I was out the door at 6:00am but after a 200 m I knew that this was not a good idea and returned home. Rested it again on Sunday.

By Monday, I was feling more confident about it and went out for a 20 minute jog. By the end though it was niggling me. I did manage another 20 minutes after that on the gym bike which seems not to worry it at all. Had Tuesday off and tried again Wednesday. This time I decided to do my run on the treadmill, so that if it did start to give me problems me I could stop. I managed 20 minutes without a problem and then did a further 20 minutes on the bike. Thursday I did the same, 20 minutes on the treadmill followd by 20 minutes on the bike and again no problem.

So tonight I tested it out with a proper run. I joined up with John and ran with him. This ensured I ran at a comfortable pace for me and I seemed to have survived OK.

All this has lead me to question my plans for the 10k race next weekend. I don't know the answer at this point. One thing I do know is that I need to be much more careful with speedwork in the future. A case of 'vaulting ambition o'erleaps itself'. If only ILikeToast had posted his advice a few days earlier and I had heeded his Step 5 , I may have taken things a little easier.