Wednesday - New MPB

18.8k 1:39:17 HR Avg 143 Max 153 Avg Pace 5:16
Course: Work to Goodwill Bridge and Back.
Start Time: 5:50 pm Temp 26C.
Session Type: Sub 72%MxHR Easy Run

Today was my lunch time Pilates class. After last week the DOMs really set in on the Friday and lasted till Sunday. Hopefully it won't be as bad after this session.

Tonight was my mid-week longer run to the Goodwill Bridge. Not quite as hot as last night but a bit more humid. Plan was to take it easy, so it wouldn't be as taxing as last night's run was. Felt like I was cruising pretty nicely all the way. Was a bit disappointed to find my time of 1:39:17 at HR 143 was slower than last week by a minute and a half but also done at at higher HR compared to the HR 137 last week. Guess the humidity saps you more than you think.

The good news is I have a new MPB (Monthly PB). 346.1K for February which beats last month's 341K. Not a bad effort for a short month. With more of a focus on lifting the pace in March, I suspect it is safe for a few months.

For those who followed the MPB link, there is a tenuous connection. I have a superb compilation album on my music player called Tropicalia which features Brazilian artists from this period in the late 60s and I have been listening to it a lot over the last month. Imagine Sgt Peppers with a bossa nova backing and you get the picture.

Tuesday - the heat is on

14.6k 1:08:33. HR Avg 153 Max 162 Avg Pace 4:41
Course: Work to Riverside and Back.
Start Time: 5:45 pm Temp 27C.
Session Type: Sub 82%MxHR Easy Run

I'll answer some recent comments first.

Bluesbuffet asked if I sprinted the last 50m to get my even splits. The simple answer is no. I only ever sprint at the end of a run if it is a race. I would never do it in training. The other problem I would have in manufacturing an even split is my sight is not so good without my glasses and as I run without them and if the light is not good then I can't even read my watch. I tend to pay a lot more attention to my HR than time anyway. For instance tonight I wanted to keep at about HR155. By the last few Ks, it was dark (no daylight saving in Qld) so I couldn't tell whether I was going HR155 or 165. I have to wait and see when I download the details from my watch.

Tesso - yes I'm off the grog till 67kg. You know what they say "If you are boozin', you're losing". I can't go without my music though. It is hard to imagine JD being a couple of kilos less than me though.


With only a few days to go till the official end of summer, tonight was one of the hotter runs this year. It was a little slower than last week's session (12 seconds) but considering the conditions and the Avg HR was less by 3bpm, I am kind of happy.
Out in 33:19 (HR 150) and I'll be back when it gets cooler!

Monday - recovery run

9.5k 48:15. HR Avg 139 Max 148 Avg Pace 5:04
Course: Work to Sydney St and Back.
Start Time: 5:50 pm Temp 25C.
Session Type: Recovery Run

I once again felt well recovered from yesterday's long run. So tonight was just a bit above a recovery run pace. Out in 24:09 (137) and back 24:06 (141).

Sunday - Playing catch up

31.5k 2:49:51. HR Avg 138 Max 151 Avg Pace 5:21
Course: To Bowen Bridge and then Gap Cycle Path.
Start Time: 5:05 am Temp 23C.
Session Type: Long Run

Stepped out this morning at just after 5:00am into a light drizzle which lasted about 20 minutes. It was very cooling but once it stopped I realised that with the low cloud cover it was going to be humid. At around 10k there was another heavier but brief shower. So by the time I got to the turn around at Bowen Bridge I was soaked including my socks. Never a great feeling sloshing around in a pool of water in your shoes. But my out time of 65:46 (HR 134) indicated I was going well today.

I got back home in 67:10 (HR 140) and once again jettisoned my soaked singlet had a nice cool drink and headed off for the 6.5k circuit on the cycle track.

As always I was pleased to finish as it was starting to really warm up as the sun broke through the clouds.

Today's time of 2:49:51 (HR 138) was a pleasing 5 minutes faster than last week and done at lower HR as well. It is starting to look like I am getting close to my level of fitness at the corresponding time last year. With 7 weeks to go last year, I was around six minutes slower on this run. My other training session times are also starting to come in line. So my chances of beating last year's time are on the up.

Stephen asked about my MaxHR. I use a figure of 187. I have recorded this rate a few times on hard runs. It interesting that this morning before my run, I recorded a low of HR 41 when sitting down. I reckon if I had laid down and relaxed I may have been able to go under 40. In the mid 80s when I ran my marathon PB, I was able to get down to 38. Also then I had a racing weight of 67kgs. I was 71kg in mid-January, and since then I have been very careful about my diet. I am even on the 67 Wine diet! So you know what that means. I am now down to 69 kg, so on my current rate I could be down to 67kg just in time for Canberra. By then I imagine I'll be a one pot screamer though.

Week Total: 83.9K
Feb To Date: 303.2K
Year To Date: 644K

Friday - Mid week run

18.8k 1:37:46. HR Avg 137 Max 145 Avg Pace 5:12
Course: Work to Goodwill Bridge and Back.
Start Time: 5:20 pm Temp 25C.
Session Type: Sub 72%MxHR Easy Run

My mid-week medium long run which I should have done Wednesday I did tonight. Again just got into the groove of the slow pace and churned it out. Out in 48:16 (HR 136) and back in 49:30 (Hr 138).

Ewen, I have no exact pace in mind for Canberra. Will make that decision the week before based on how my training goes but I would expect it to be somewhere in the range 4:45 - 5:00 m/K. If I was to able to average my 4:43 pace from last night in Canberra and run 3:19 I would be ecstatic to say the least.

Thursday - Slowily increasing the pace/distance

14.5k 1:08:21. HR Avg 156 Max 164 Avg Pace 4:43
Course: Work to Riverside and Back.
Start Time: 5:10 pm Temp 25C.
Session Type: Sub 82%MxHR Run

After last night's rest, I was feeling good starting out tonight. Tonight's aim was to average HR 155. This is the top end of my easy runs and I haven't done this distance at that intensity so far in this campaign. Even though it was bit more humid than it has been of late, I managed a good run. Very pleased at the pace for the level of effort. I felt I was comfortably aerobic all the way, and I think that some of the higher heart rate coming back was down to heating build up rather than going too far over the lactate threshold. Still the aim is to be able to run that return leg at the same pace and same HR as the out leg. Tonight out in 33:28 (HR 150) and back in 34:42 (HR 162).

Wednesday - Pilates

The Gym at work has one again organised a lunch time Pilates course, so I have signed up for the next six week course. I did similar sessions last year. Once a week is not enough, so I often do some of the exercises as part of my warm down after a run. But having a full hour and an instructor helping you out is very worthwhile. At $5 a session it is good value as well.

This evening's schedule was disrupted because of soccer commitments. After much thought, I put my hand up for coaching this year. I will be coaching Kewell's U10 side. It was final grading tonight and I had to be there to meet parents and organise a training night. After that I had to pick up Dory from dance and so in the end I made tonight a rest night. I am not too concerned about this and it will probably do me more good than a rushed run.

Tuesday - (Nino) Tempo

9.5k 43:13. HR Avg 153 Max 162 Avg Pace 4:32
Course: Work to Sydney St and Back.
Start Time: 5:35 pm Temp 24C.
Session Type: Tempo Run

My faster paced session tonight. It was into the wind going out but with the wind behind me coming home, it seemed to make me put on a bit more pace and the HR crept a bit too high. But it felt good. Out in 21:50 (HR 145) and back in 21:22 (HR 160).

Ewen asked about my intention for the Half Marathon on 18th March. It is a good question as I have mixed feelings at the moment. At this point I intend it to be race like and would run it below intended Marathon pace. But I will reassess closer to the day.

Monday - a speedy recovery

9.5k 46:34. HR Avg 143 Max 152 Avg Pace 4:54
Course: Work to Sydney St and Back.
Start Time: 5:55 pm Temp 24C.
Session Type: Easy Run

Legs felt pretty good today. So today's recovery run was a bit a faster than I would normally do.
Out in 23:17 (HR 139) and back in 23:17 (HR 148). Talk about even pacing.

Tonight I listened to the other new album I loaded on to my player on the week-end. It was Femi Kuti's "Live at the Shrine". He is going to be playing at Womadelaide, and like other artists that will be there, I have been listening to lots of their music lately (especially Salif Keita and Lila Downs). Femi is son of the late and great legend Fela Anikulapo Kuti. Talk about big shoes to fill.

Sunday Long run No Shaking

31.5k 2:54:37. HR Avg 142 Max 158 Avg Pace 5:31
Course: Bowen Bridge then Gap Cycle.
Start Time: 4:55 am Temp 23C.
Session Type: Long Run

My normal long run course again this morning. No flooding this time. So whilst I was 4 minutes quicker, given the detour last week it is just about the same pace and HR as that run.

Started out today listening to a new addition to the music player. It was the BBC World Music Awards 2006 (CD1 of a double CD). These are always good value compilations and I have all of them going back to 2002. Winners of the 2007 Awards are announced in March.

I then moved on to Freeman by Burning Spear which has been on my player since August last year. I think the reason it stays is because the pace of my long runs seems to be in sync with the rhythms here.

It also continues to grow on me even though the rock guitar parts are a bit overdone. Shows nothing much has changed since all those years ago when Chris Blackwell added the guitar parts to the Wailers "Catch a Fire" album to gain the attention of the western world's ear.

It was then on to La Sandunga by Lila Downs and I finished listening to Tony Allen's recent Afrobeat album Lagos No Shaking. A nice mix of styles for the morning.

So another solid week of training. The next two weeks will more of the same. Then in three weeks time I'll be off to Womadelaide and that is down for an easy week. The week after that is the BRRC Half Marathon Champs which I want to run as a trial for Canberra. That only leaves one more week then for a 30+ long run and then it is taper time. It has all come along so quickly and so much improvement is needed still!

Week Total 88.3K

Feb TD: 219K

YTD: 561.

Friday - Let them all talk

9.5k 42:55. HR Avg 152 Max 163 Avg Pace 4:31
Course: Work to Sydney St and Back.
Start Time: 5:15 pm Temp 24C.
Session Type: Tempo Run

Probably the first time this week, I have felt half decent starting out on a run.
Out in 21:28 (HR 146) and back in 21:27 (Hr 157). While I had no trouble keeping the pace steady, the HR is still creeping up in the second half. Ideally I would like to do the return at under HR 150. But I am seeing steady improvement in this session all the same.

I didn't take my music with me today and it is quite a novel feeling without it. About 3k from home, I was running at around HR 157 and was wondering if I was still running aerobically. In these runs I am still trying to not go over Lactate Threshold Level. The idea struck me to take the "Talk Test". Theory being if you can carry out a conversation , you will be aerobic. As I run solo, I don't actually have many conversations while running. So quickly checking that no one was approaching, I started up a conversation with myself. Found I could talk OK which was good but the content was rubbish so I after a brief debate over whether I should continue or not, it was decided I should shut up.

Thursday - real slow

9.5k 51:32. HR Avg 130 Max 142 Avg Pace 5:25
Course: Work to Sydney St and Back.
Start Time: 5:55 pm Temp 24C.
Session Type: Easy Recovery Run

Real slow today. It needed to be as my legs were still tired from last night. Out in 25:39 (HR 129) and back in 25:53(HR 132). That's the lowest HR I've managed on a run for a long long time. And all I could think about on the run was Eddie doing his tempo hills session. Glad it wasn't me.

Wednesday - Introducing the longer mid-week run

18.8k 1:38:02. HR Avg 137 Max 145 Avg Pace 5:12
Course: Work to Goodwill Bridge and Back.
Start Time: 5:35 pm Temp 23C.
Session Type: Semi-long Run

Pulled up well from yesterday. Just as well as had a longer mid week run planed for tonight. A nice easy pace all the way. It was dark by the time I had finished.
Out in 48:11 (Hr 135) and back in 49:51 (Hr 138).

Tuesday - Almost didn't

9.5k 43:27. HR Avg 149 Max 160 Avg Pace 4:34
Course: Work to Sydney St and Back.
Start Time: 5:35 pm Temp 23C.
Session Type: Lactate Threshold Run

Again today, I was feeling weary. Mid-afternoon I was even considering having a rest day today just to allow my body to recover. But in the end, I decided to go out and start easy and just see how I felt.

After the first couple of hundred meters, I was feeling fine and so decided I was up for my Lactate Threshold run as scheduled for today. In fact I felt good all the way tonight and managed a good time for the level of effort. Out in 21:58 (HR 144) and back in 21:29 (HR 154). Hope this cooler weather hangs around for a bit longer. The overnight rain has been very welcome. We had another 53mm last night at our place backing up the 38 mm from Saturday night.

Monday - Recovery

9.5k 51:26. HR Avg 134 Max 142 Avg Pace 5:24
Course: Work to Sydney St and Back.
Start Time: 5:25 pm Temp 24C.
Session Type: Recovery Run

My legs and knees felt a bit stiff starting out but after a K they loosened up. A very gentle recovery run though tonight. Out in 25:41 (132) and back in 25:44 (136).

To answer some comments from yesterday.

Tesso - Yes Robert was there.

IHateToast - If there had been any girls about I would have whirled that singlet around and tossed it. Alas all the good (and bad girls) were still in bed at that hour on a Sunday morning. Actually I don't know why I wear a singlet in summer. When I was younger I never used to, but I seem to have to be close to heat exhaustion now before removing the gear. (I suppose a singlet gives some sun protection.)

Ewen - Is toasty really that crazy? Who am I to judge. It's a Thin Line between Love and Hate?

Sunday - Here comes the Flood

32.4k 2:58:44. HR Avg 142 Max 162 Avg Pace 5:32
Course: Home to Bowen Bridge and then Gap Cycle circuit.
Start Time: 4:55 am Temp 23C.
Session Type: Long Run

A big storm passed through in the middle of the night and dumped 38 mm of rain at our house. When I got away at just before 5 this morning, it was rather misty and the humidity was very high. When I ran over Walton Bridge I was impressed with the amount of water in the creek. My long run basically follows the creek to Newmarket along the cycle path. There is a a couple of crossings near Newmarket which don't take much to be flooded and that is certainly how they were when I got to them at the 7.5k mark. I didn't feel like wading through knee high water for 20 meters and getting my feet soaking so early in the run, so took the 450m detour. So I made my turn around at Bowen Bridge in 70:12 (HR135) and did the return in 71:20 (HR144). By this stage my singlet and shorts were completely saturated and my socks were well on the way. For the final 6.5k on the Gap cycle path, I took off my singlet and with a bit a breeze starting up made that last 35:39 (HR152) a bit more comfortable.

With the detour today it was a longer course by some 900m so it is not quite a comparison but last time I did this on 14th January I was 10 minutes slower.

Week Total: 90.1K
Feb So Far: 131K
Year To Date: 472K

Friday - Night cricket

9.5k 44:38. HR Avg 151 Max 159 Avg Pace 4:41
Course: Work to Sydney St and Back.
Start Time: 5:20 pm Temp 25C.
Session Type: Sub LT Run

Finished off the week with a good steady effort at around my Lactate Threshold Level. Out in 22:28 (HR 147) and back in 22:10 (155).

Then I headed off to watch Kewell play his cricket match for the round. The Valley's club had organised the first club cricket game to be played under lights in Queensland and his U9 team was playing. Certainly the conditions for playing and watching were better than on a hot Saturday morning. And no rush on Saturday morning to get there.

Thursday - Are you gonna go my way ?

14.6k 1:15:26. HR Avg 135 Max 145 Avg Pace 5:10
Course: Work to Riverside and Back.
Start Time: 5:40 pm Temp 24C.
Session Type: Sub 72%MxHR Easy Run

Another easy run tonight. Out in 37:01 (Hr 134) and back in 38:25 (HR136). I was somewhat surprised that it was 1:15 quicker than Tuesday night. I felt I was really just coasting tonight.

There were a few comments about Lactate Threshold from last nights post. Pete, I am sure I am getting my LT down with this easy running even at tonight's level of exertion. When I stop seeing improvement from sessions at less than 82% MaxHr, it will then be time to start on some harder tempo runs and intervals at above LT pace. But that could be 4 - 6 weeks away still. Here is an article I came across recently on Lactate Threshold Training by Lenny Kravitz . I am still in the Increase The Training Volume stage I guess. One great advantage of this slow and steady approach is that it puts far less stress on your legs and the risk of injury is lower than when doing intervals and the like. At my age that is an issue.

Wednesday - Attacking the LT

9.5k 44:09. HR Avg 150 Max 164 Avg Pace 4:38
Course: Work to Sydney St and Back.
Start Time: 5:55 pm Temp 24C.
Session Type: Lactate Threshold Run

After last Sunday's run, I estimate my Lactate Threshold Level is around the HR 150 level. Ideally, I am looking to get that up over 160. So tonight's aim was to keep around the 150 level which I did as an average but with the HR going up to 157 on the way back shows there is still much to be done. I am actually quite pleased with the pace though. Out in 22:13 (HR143) and back in 21:56 (HR 157).

Tuesday - Not Fragile

14.6k 1:16:41. HR Avg 135 Max 144 Avg Pace 5:15
Course: Work to Riverside and Back.
Start Time: 5:35 pm Temp 24C.
Session Type: Sub 72%MxHR Easy Run

Wanted tonight's run to be at HR 135 and manage to be spot on. Out in 37:15 (HR 135) and back in 39:26 (HR 134). Again the weather was much kinder and this type of run is becoming very easy for me.

Tesso gave me a compilation CD on Sunday and I put in the CD player that morning but as usual post-run on a Sunday, I quickly fell asleep and only heard the first track.
So today I loaded it onto my music player and listened to it tonight. No chance of falling asleep. Lots of quirky independent tracks. Although BTO's "Takin care of Business" is a bit of the odd man out. She knows how to pick them though as they were my favourite metal band when I went through my head-banging phase as a youngster. Must get out "Not Fragile" and give it a spin.

Monday - what recovery?

9.5k 46:30. HR Avg 143 Max 154 Avg Pace 4:55
Course: Work to Sydney St and Back.
Start Time: 6:00 pm Temp 24C.
Session Type: Easy Run

Legs felt quite rested for a Monday, so went an extra couple of Ks tonight. Out in 23:27 (HR 137) and back in 23:03 (HR 149). Also very pleasent running conditions tonight.

Sunday - Alone again naturally

15.0k 1:12:41. HR Avg 164 Max 173 Avg Pace 4:50
Course: BRRC 15k.
Start Time: 6:10 am Temp 23C.
Session Type: Lactate Threshold Run

It was "Bring a Friend" at the Road Runners this morning which resulted in a big roll up this morning. Couldn't manage to muster a friend myself. I guess it is just the loneliness of the long distant runner.

I was going to do 10K before this race and make it 25K for the morning but yesterday my legs were feeling quite tired. Standing as an umpire for an hour and a half in Kewell's cricket yesterday may have made this more obvious rather than my normal sitting at a desk all day. Also my right knee which was a constant niggle last year but hadn't given me any trouble for the last couple of months was also aching. So I scaled it back to just doing the 15k and making it a Lactate Threshold Run at around 155 - 160 HR. I am planning on introducing a couple of these a week into my program, so today seemed as good a day as any.

After a couple of Ks of gentle warm up, the crowd assembled at the start in front of human megaphone , race day director Clairie. The race started as I planned and I did the first 5k in 24:06 (avg HR 150) . The second 5k loop was 24:02 but the HR was up to avg 164 by now. On the third loop, I was feeling the heat and I was getting some twinges from my left hammie so eased back a little but still managed 24:33 but at an avg HR 168. Gee the number of runners certainly thinned out on that third leg. Lots of 10k runners today.

I am aiming to get my Lactate Threshold level down to HR 155 but today's run shows that I am not close to that at the moment. But then again I wasn't really expecting it to be. I am a little disappointed that I didn't slow down and keep in my target HR zone though. The race atmosphere and the other runners around seems to have got to me. Not enough for me to visit the nearby tower at the start but next week, I can go back to running alone (again naturally) and stick with the program.

Week Total: 83K
Feb Total: 41K
Year Total: 382K

Friday - very easy run

9.5k 50:21. HR Avg 135 Max 144 Avg Pace 5:18
Course: Work to Sydney St and Back.
Start Time: 5:45 pm Temp 25C.
Session Type: Easy Run

A very easy run tonight. Like last night, ran into a stiff breeze going out. Got to love my splits. Out in 25:11 (HR 135) and back in 25:10 (HR 136).

Thursday - Break through to the otherside

14.3k 1:11:14. HR Avg 146 Max 158 Avg Pace 4:56
Course: Work to Riverside and Back.
Start Time: 5:30 pm Temp 27C.
Session Type: Steady Run

When I got outside for my run tonight, I found it just a little cooler than it has been of late. Or at least it felt that way as I ran into a nice breeze coming down the river. I decided then I should do my longer run to Riverside rather than the 10k to Sydney St. I was travelling along quite easily at HR140, so it was a bit of a surprise when I turned in 35:35 (HR 140). That is quite a bit faster than I have been doing for this course. With the breeze behind me coming back I had no trouble in returning in 35:39 (153) for 71:14. That is a big improvement from previous runs on this campaign.

Here is my recent history for this run.
16/11/06 78:02 (HR 146)
11/12/06 76:53 (HR 144)
16/01/07 74:56 (HR 141)
18/01/07 79:35 (HR 139) stinking hot
22/01/07 78:49 (HR 146) stinking hot
01/02/07 71:14 (HR 146) plain hot

Even if it was a little cooler , I very happy with the run especially as I have been putting in a lot of miles (97K in last seven days). Even at my fittest in June last year, the best I did at around that intensity was 68:40 at HR 146 just prior to Doomben Half. Very encouraging indeed.