Wednesday - 1K Intervals

8.0k 48:59. HR Avg 144 Max 175
Course: MacQuarie St.
Start Time: 5:15 pm Temp 21C.
Session Type: One K Intervals

Tonight was a set of five 1k intervals (actually 975m) along the path by the river parallel to MacQuarie Street. There was a really strong wind blowing down the river and so the first, third and fifth were into the wind. It certainly shows in the times.

1. 4:08 (HR avg 159 / Max 166)
2. 3:45 (160/170)
3. 4:02 (165/172)
4. 3:49 (166/174)
5. 4:05 (165/175)

I was suprised the last one was as fast as it was as I slowed down a little as I was feeling a bit of a niggle in my left calf. Really felt like I was flying when the wind was behind me though. Maybe it was just a little too quick.

Tuesday - Gym Bike Intervals

35:00. HR Avg 133 Max 160
Start Time: 5:45 pm.
Session Type: Gym Bike Intervals

Five minute warm up, followed by 5 sets of 4 minutes hard and one minute recovery, followed by 5 minutes warm down.

Boy was this a tough session. I was really sucking in the air at the end of each set. Cut the rest interval down tonight and by the end of the fourth set I was struggling, so allowed myself 2 minutes recovery before the last.

Finished off with weights and stretching.

Monday - Don't the sun look good today?

9.5k 50:18. HR Avg 139 Max 149 Avg Pace 5:17
Course: Work to Sydney St and Back.
Start Time: 5:35 pm Temp 20C.
Session Type: Easy Run

After yesterday's effort, it was just an easy recovery run tonight. Actually I was quite suprised that my legs pulled up so well after the race.

To answer some of the comments from yesterday.

ILT - HR 173 works out at 93% of my Max HR (186).

Scott - I was a long way from Ron Peters the winner in my age category. I don't know what time he did yesterday but he did a 10k time earlier this year that ranked him 7th in the world in the 50 - 55 age group for that distance. He is an awesome and inspirational runner.

As for my goal for the 10k race? I will be happy to go sub 42, but I would think 41 minutes may be close to where I get if I can get three weeks of good training in. If they happen to shorten the West End course, who knows sub 40 may be on the cards.

Sunday - BRRC 5k Champs

5.0k 20:16. HR Avg 173 Max 182 Avg Pace 4:03
Course: West End.
Start Time: 6:30 am Temp 18C.
Session Type: BRRC 5k Champs

This morning was the Road Runner's Club 5k Champs. My current goal is the 10k race there in three weeks time but this would be a valuable Time Trial in preparation for that. I was well rested as I had to miss my planned training session on Friday night because I had to pick Ducky up at Cornubia (sounds like it could be in Sudan) from her volleyball tournament. I had done 20:41 last year in this same event but would have been happy with anything under 21 minutes today.

After the storms last night (my rain guage measured 35mm which is fantastic), it was a bit cooler this morning which was welcome. Did a short warm up which included a chat with Tesso and then it was off.

I always try not to go out too quick at the start, so was a little suprised to go 3:58 for the first K but I didn't feel like I was pushing it too hard. I knew Clairie wasn't too far behind me because I could hear the encouraging words "Go Clairie" from bystanders and runners going the other way. I just kept running feeling comfortable and concentrating on my form and breathing. I remember passing through a larger carpet of jacaranda flowers somewhere along Riverside Drive.

The fourth K has a bit of a rise and I slowed a little on this section. Half expected Clairie to appear on my shoulder at any moment on this section. I managed to pick up the pace again in the last K knowing there wasn't too far to go. Matty was near the finish giving out encouragement which was appreciated. Finished in 20:16 and was second in my age group.

My splits were:
1k 3:58
2k 4:01
3k 4:03
4k 4:10
5k 4:04

Congrats to other medal winners Clairie, Tesso and Matt. And where was Eddie?. It is just not the same without you.

I am very pleased with my time which is an over 50 PB and it is a good sign for the 10k to come.

Thursday - Syncro Feelings, woo hoo ha ha

9.5k 43:10. HR Avg 159 Max 169 Avg Pace 4:32
Course: Work to Sydney St and Back.
Start Time: 5:05 pm Temp 22C.
Session Type: Tempo Run

A ominious storm front was heading towards Brisbane this afternoon which sent everyone scuttling home early from work. I think the Expressway closure has gotten everyone used to travelling at different times anyhow.

But I was going out for my run no matter what. In the end the storm front petered out by the time it got to Brisbane. There was just a few spots of rain in the first K. I was listening to Sulfjan Steven's "Illinois album. The second track called "The Black Hawk War, or, How to Demolish an Entire Civilization and Still Feel Good About Yourself in the Morning, or, We Apologize for the Inconvenience but You're Going to Have to Leave Now, or, 'I Have Fought the Big Knives and Will Continue to Fight Them Until They Are off Our Lands!' is a stirring instrumental piece fusing brass and choral elements that rises to a crescendo finish much like Also Sprach Zarathustra from 2001: A Space Oddyssey. As it was approaching its finale, I turned left from Macquarie St to join up the path by the river and I was presented with a stunning rainbow with its arch joining the ground on the other side of the river. One of those inspirational moments of syncronicity.

The rest of the run wasn't quite up to that standard but still, a good tempo run at a solid pace. Out in 21:26 (HR 154) and back in 21:43 (HR 165). A bit of a head wind coming back.

A bit of Sufjan Stevens' trivia. His bother Marzuki Stevens was the fifth American in the Chicago Marathon in 2004 in 2:22 and was 20th overall at Boston this year.

Tuesday - Intervals

8.2k 49:23. HR Avg 145 Max 175
Course: MacQuarie St.
Start Time: 5:05 pm Temp 22C.
Session Type: One K Intervals

Tonight was a set of five hard efforts along the path by the river parallel to MacQuarie Street. This is just 25m short of one kilometer. I ran gently to the end of the path to warm up and did some stretching. I ran from one end to the other, had 3 minutes recovery and then ran back etc . This worked out as having 1, 3 and 5 th repeat with a tail wind and 2 and 4 into the wind.

1. 3:52 (HR avg 158 / Max 168)
2. 3:51 (162/171)
3. 3:44 (167/175)
4. 3:59 (167/174)
5. 3:51 (166/173)

It is strangely satisfying working that hard and I am looking forward to improving on those times in the next few weeks.

Monday - Let's go into the other room and make them work

40:00. HR Avg 119 Max 157
Start Time: 5:40 pm.
Session Type: Gym Bike Intervals

It is so convenient having the gym at work. It is on the same floor as where I work so I just have to get up and walk 20 metres and I'm there ready for a work out. As well, I have the place to myself. Tonight was a bike session. 10m warm up followed by 5k hard in 10:45 (Hr 123 /143) , two minutes recovery and then another 5k in 10:30 (145/157). The last 5 minutes was pretty tough.

Then I did some stretching and weight exercises.

Sunday - run to catch up with the sun

22.0k 2:04:15. HR Avg 138 Max 155 Avg Pace 5:30
Course: Work to Sydney St and Back.
Start Time: 7:35 am Temp 22C.
Session Type: Long Run

It has been quite a while since I did a Sunday Long Run. This morning was a timely reminder that winter is long gone and that one should get out early to do this before the sun gets too hot.

Yesterday was our wedding anniverary ( we have been together 29 years). So last night My Wife and I went out for dinner and came home and watched the movie "Casanova" with Heath Ledger (he was in the movie not at our place). So I had had a few wines and didn't get to bed till after 11:30, so I just got up when I felt like it rather than setting an alarm. This meant I didn't start running till 7:35 am.

It was two laps of my 11k circuit on the Gap Cycle path. First lap 59:13 and the second 62:05. There is lots of shade on this course but it was certainly getting warm by the time I finished. It was an easy as you go pace for this run. Saving myself for the quicker sessions next week. These are perfect runs for listening to music and this morning was highlighted by Ali Farka Toure's "Savante" and Radiohead's "OK Computer". I see where the Easy Side All Stars have bought out a reggae cover of OK Computer called Radiodread
along the lines "Dub Side of the Moon" their cover of Pink Flyod's Dark Side of the Moon from a few years back. That record was an absolute hoot, so I would be keen to hear their take on this one.

Friday - It's not healthy to run at this pace, the blood runs so red to my face

6.5k 30:58. HR Avg 154 Max 171 Avg Pace 4:45
Course: Gap Cycle Path.
Start Time: 5:10 pm Temp 22C.
Session Type: Fartlek

If I am any chance of going sub 42minutes for 10k, I know I will have to start doing some more sessions where I run a bit faster. So tonight was a fartlek session along the bike path. It included a three bursts for 300 - 400m m at sub 4m/K , a 650 m uphill one at 4:30 pace, and finished off with a 750m hard effort reaching a top speed of 3:47 at the end. And to end it a did 50 m of hill bounding on the finish up to my house. Now that makes you breathe hard and puts some blood into your cheeks.

Thursday - In the future our bodies will be shrivelled up but our brains will be bigger.

35:00. HR Avg 116 Max 157
Start Time: 5:30 pm.
Session Type: Gym Bike Intervals

10 minute warm up, then 10 sets of 1 minute hard 1 minute recovery, then 5 minute warm down. Followed it up with some weights and stretching, and icing of the right knee. The knee seems to be settling down a little. I have been icing it three or four times a day.

Wednesday - 9.5k @ HR 159 Pace 4:32

9.5k 43:06. HR Avg 159 Max 172 Avg Pace 4:32
Course: Work to Sydney St and Back.
Start Time: 5:05 pm Temp 20C.
Session Type: Tempo Run

A good tempo run tonight. It was into the wind coming back, so the negative split required a solid effort. Out in 21:45 (HR 152) and back in 21:21 (HR 166).

Home just in time for dinner and sit down to watch the Socceroos v Bahrain. The match fizzled out in the second half with the game secure.

Gym Bike Session - Ain't cha got no rhymes for me

30:00. HR Avg 116 Max 151
Start Time: 5:30 pm.
Session Type: Gym Bike Intervals

A solid session on the bike. 5 min warm up, then five sets of 2 minutes hard and two minutes recovery. Followed by 5 minutes warm down and stretching and weights in the gym. Last week in my last interval, I got up to HR 160. Today I could only push it up to 151. That's a good sign.

Monday - I remember when I was young

9.0k 44:21. HR Avg 155 Max 167 Avg Pace 4:55
Course: Work to Stafford.
Start Time: 4:45 pm Temp 20C.
Session Type: Sub 82%MxHR Easy Run

This afternoon, I ran from work over to Stafford where the family car was being repaired. My Wife had my car and I would meet her there and drive it home. I ran to Lutwyche and crossed down on to the Kedron Brook cycle path at Richmond St.

Although I have never run along this path, this was very familiar territory because this is the area where I grew up. Of course back in those days there was no path. It was a very pretty creek with natural bush around it. I passed the bridge where we used to be able to catch penny turtles. Ran by the housing estate that used to be Corbett Park, home to Brothers Rugby League. I remember watching Wayne Bennett playing full back for the club there. Past the Crusher's league club that used to be Hickey's dairy until it burnt down. It is right opposite my old home where my Dad still lives. Ah, the many adventures we used to have exploring along that creek as kids. Now it is a rather boring flood mitigation scheme and bike path.

Managed a couple of sub 4:40 Ks along the path and the knee was not giving too many problems.

And at last we have two cars, so I might be able to get back into a normal training regime at last.

Friday 14.6k @ HR 153 5:14 pace

14.6k 1:16:02. HR Avg 153 Max 168 Avg Pace 5:14
Course: Work to Home.
Start Time: 5:10 pm Temp 20C.
Session Type: Sub 82%MxHR Easy Run

No car today so it was a run home from work. It was quickier today then any of the runs home I did last month which is good. The only down side is my right knee is starting to get a bit sore while running. It is actually the platella tendon that appears to be the problem area. Over the last year it has often been sore when I cool down after running but has never really been a problem while running. Have been using the ice pack on it and will have to monitor closely.

Wednesday - Go a little faster now, you might get there in time.

9.5k 44:10. HR Avg 155 Max 167 Avg Pace 4:38
Course: Work to Sydney St and Back.
Start Time: 5:10 pm Temp 22C.
Session Type: Tempo Run

A good run tonight. A minute faster than Monday night. Out in 22:24 (HR 148) into the wind and back in 21:40 (HR158). It was only in the last couple of Ks that I went over my aerobic threshold. If I can keep up this improvement I may just get that sub 42 min 10k in November.

Ihatetoast, the latest dink had nothing to do with me. My Wife had parked it up at the shops and someone backed into it. And the grass hasn't magically filled all the dirt patches in the backyard, but there are a few signs of regrowth. Need some follow up rain though. ( Emailed you my current favourite throat singing song but nrm apparently doesn't think it is business related.)

The ABC is currently running a My Favourite Album poll. How hard is that trying to pick just one album. In the end I went for Blood on the Tracks by Bob Dylan. I was asking My Wife what her favourite was. She was hard pressed to even remember the names of any of her favourites. One she said had a yellow cover with brown drawings. I knew which one she was talking about and last night I dug out the LP and gave it a spin. (How many of you still have a record player?) Today's Title song line comes from that mid 70s British album. I was rather suprised at how much I enjoyed hearing it again.

Tuesday - Down up pedals, down, up, down

30:00. HR Avg 126 Max 160
Start Time: 5:30 pm.
Session Type: Gym Bike Intervals

5 minute warm up, then 10 sets of 1 minute hard 1 minute recovery, then 5 minute warm down. Followed it up with some weights and stretching.

I intend doing this sort of session a couple of times a week over the next six weeks. Because my legs are not up to pushing my heart and lungs this hard yet, it is a great way to get my cardio-vascular system working hard without over stressing the legs and risking injury.

So the plan for training is something like this.
Monday - Tempo Run ( 6 - 10K)
Tuesday - Gym Bike Intervals
Wednesday - Tempo Run 10k
Thursday - Gym Bike
Friday - Run Intervals or Hill session
Saturday - Rest
Sunday - Long Run

Closer to the race I will replace one of the Bike sessions with an easy run and pick the pace up on one of the Tempo Runs.

R2B I hope this answers your question regarding Hadd training. I will start the base training again after the race in November and again follow the Hadd guidelines.


Clairie, the dink in the family car happened about three weeks ago so is not a new one. Here is one way to stop the problem of needing a big family car!




Also I think you misread my intentions re Kurrawa. I have re-read my blog entry and I quote:

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.

But somehow, I get the feeling that a lot of convincing arguements may start being thrown at me.

Monday - You won't find me on the treadmill

Friday 29th September
9.5k 46:42. HR Avg 148 Max 157 Avg Pace 4:54
Course: Work to Sydney St and Back.
Start Time: 5:40 pm Temp 19C.
Session Type: Sub 82%MxHR Easy Run Run

Friday I upped the pace a little and was able to go under 5m /Ks without too much effort.

Sunday 1st October
6.6k 34:28. HR Avg 142 Max 153 Avg Pace 5:13
Course: Gap Cycle Path.
Start Time: 7:10 am Temp 15C.
Session Type: Easy Run Run

I was a little stiff after Friday, so it was just an easy run on Sunday morning.
Unfortunately the Qld Roar get a flogging from Melbourne Victory but the Broncos save the day with a great Grand Final win.

Monday 2nd October
9.5k 45:13. HR Avg 152 Max 167 Avg Pace 4:45
Course: Work to Sydney St and Back.
Start Time: 5:30 pm Temp 21C.
Session Type: Sub 82%MxHR Easy Run Run

Today after an easy start, I upped the pace but still kept it below my aerobic threshold. Was out in 22:52 (HR 146) and came back into a headwind in 22:21 (HR 160) for an avg pace of 4:45.

Clairie has asked twice about my race goals so I'd better give an answer. Although my preparation has been interupted somewhat, I am still focusing on the 10k race at the BRRC on Nov 12 and I am hoping to get under 42 minutes. That is just under six weeks away. I will make some decisions after that on races for next year. This will include reading my blog entry from Kurrawa last year, just in case someone tries to encourage me to enter again this year!

My car is now fixed to my satisfaction but the roudabout will start again later this week when the family car goes into be fixed. (Someone backed into it at the shops.)It is a relatively small dink but anything seems to take upto a week. By putting it in on Wednesday, it will at least allow me to have a rest over the week end, and break up the runs home from work.




The rain last week has certainly freshened up the garden and just in time for my annual happy hippy display (Hippeastrums). These are the pink ones flowering now. I also have some red ones flowering as well.