Saturday, February 28, 2009
Summer Running
Summer running is over so fast. Had some glorious runs and have enjoyed the challenge of running in the heat and humidity. Over this summer I have run a total of 870km largely in training. It has been my best and most consistent effort for many years and I am hoping that it will translate to a good marathon time in five weeks time. Just need to stay injury free and maintain the effort.
Ourimbah Revisited
Saturday, February 28 2009 (Trail Run -30km))
Eight hardy souls braved the early start to drive to Ourimbah to run the last trail run on the Striders Six Foot Track Marathon training program. Although I am not running the Six Foot Track marathon, I made the effort as it is the last day of summer and I love this course. It was cool temperature and low humidity at the start which made for perfect running conditions. On the other hand my run was anything but perfect. It would seem that during the visit to the physio yesterday she ripped my legs off and then when she put them back on a few connections must have got crossed. The hamstring pain was almost gone but I just could not get the brain and the legs to talk to each other. The head was willing but the legs just gave it the bird. I picked up some terrible cramp bears which had attached to my glutes early on and they just stayed along for the ride.
Certainly know that the end of summer is here as it was dark until we reached the ridge and a glorious blue pink sunrise was visible over the forest. The view from the top of the ridge down along Yarramalong Valley in the early morning mist was awesome this morning. All accompanied by the sound of bellbirds calling in a symphony of sound. It made the pain of the run and the long drive worth it. I just wish I had taken a camera.
We ran as a group early on and after the first few km I ran pretty much on my own - which added to the mental struggle to keep going. I had thoughts of turning round at several points but wanting to have a good ‘last day of summer run’ kept plugging on. Got to the 15km turnaround in 1:40 and finished the 30km in 3:10 which was 14 minutes slower than the last time I ran this course. Disappointed that my hips are still not 100% but overall pleased to finish in a reasonable time considering how bad my legs felt.
Eight hardy souls braved the early start to drive to Ourimbah to run the last trail run on the Striders Six Foot Track Marathon training program. Although I am not running the Six Foot Track marathon, I made the effort as it is the last day of summer and I love this course. It was cool temperature and low humidity at the start which made for perfect running conditions. On the other hand my run was anything but perfect. It would seem that during the visit to the physio yesterday she ripped my legs off and then when she put them back on a few connections must have got crossed. The hamstring pain was almost gone but I just could not get the brain and the legs to talk to each other. The head was willing but the legs just gave it the bird. I picked up some terrible cramp bears which had attached to my glutes early on and they just stayed along for the ride.
Certainly know that the end of summer is here as it was dark until we reached the ridge and a glorious blue pink sunrise was visible over the forest. The view from the top of the ridge down along Yarramalong Valley in the early morning mist was awesome this morning. All accompanied by the sound of bellbirds calling in a symphony of sound. It made the pain of the run and the long drive worth it. I just wish I had taken a camera.
We ran as a group early on and after the first few km I ran pretty much on my own - which added to the mental struggle to keep going. I had thoughts of turning round at several points but wanting to have a good ‘last day of summer run’ kept plugging on. Got to the 15km turnaround in 1:40 and finished the 30km in 3:10 which was 14 minutes slower than the last time I ran this course. Disappointed that my hips are still not 100% but overall pleased to finish in a reasonable time considering how bad my legs felt. Wednesday, February 25, 2009
Trot Around the Block
Tuesday, February 24 2009 (Easy run)
Despite my better judgment I still went out for an easy run – not sure what I was thinking. Hips and hamstring were sore from the start and did not get any better. I turned around after 1km and just before my legs fell off, I hobbled home. Saw the physio in the afternoon - no running till the end of the week. This time I will listen to advice. I only have 3 more weeks of long runs before the taper. I feel so much better after the treatment which invovled lost of painful stretching and pulling.
Despite my better judgment I still went out for an easy run – not sure what I was thinking. Hips and hamstring were sore from the start and did not get any better. I turned around after 1km and just before my legs fell off, I hobbled home. Saw the physio in the afternoon - no running till the end of the week. This time I will listen to advice. I only have 3 more weeks of long runs before the taper. I feel so much better after the treatment which invovled lost of painful stretching and pulling.
Green Water Swim
Monday, February 23 2009 (Swim)
After a lovely lunch with my good friends Ed and Carol I went for a swim at Narrabeen ocean pool. 
The water level had dropped from last week and with that went the clarity. It did not look very inviting – the water was a soupy green colour. I swam only half a kilometre, hamstring hurts even swimming.
The water level had dropped from last week and with that went the clarity. It did not look very inviting – the water was a soupy green colour. I swam only half a kilometre, hamstring hurts even swimming. Sunday, February 22, 2009
The Equalizer
Sunday February 22, 2009 (Trail Race – 14km)
I arrived in time for a short warm-up run and at 7.00am we were off. It took me a while to get going and turn my legs over smoothly. By 6km I had run the first of the uphill sections and had overtaken the people I was targeting ahead of me. The problem is that now they were behind me and I could not afford to slack off. Then the race became damn hard, I was like the little tank engine wheezing on each of the uphill sections but was determined not to be overtaken. Damn pleased to see the finish line in sight and not hear anyone breathing down my neck. Finished in a time of 1:22. On reflection I think I might be tad competitive! As usual it is great to catch up with other runners at the end over a cold drink. The excitement for the approaching Six Foot Track Marathon is palpable, only two more weeks.
I did not have a good night’s sleep; heavy rain through the night woke me a few times. Still tired after yesterdays run, the prospect of running a 14km trail race this morning in the wet did not sound inviting. My left hamstring feels so tight, like it is held on by a tiny thread which could snap at any time. I have been doing lots of stretching but I suspect my legs just need a little rest. As the race was in my schedule and it had stopped raining reluctantly I turned up to run, not really being sure how my legs would hold up. The race is known as the Equalizer as it involves running equal distance uphill and downhill through Garigal National Park at Belrose.
I arrived in time for a short warm-up run and at 7.00am we were off. It took me a while to get going and turn my legs over smoothly. By 6km I had run the first of the uphill sections and had overtaken the people I was targeting ahead of me. The problem is that now they were behind me and I could not afford to slack off. Then the race became damn hard, I was like the little tank engine wheezing on each of the uphill sections but was determined not to be overtaken. Damn pleased to see the finish line in sight and not hear anyone breathing down my neck. Finished in a time of 1:22. On reflection I think I might be tad competitive! As usual it is great to catch up with other runners at the end over a cold drink. The excitement for the approaching Six Foot Track Marathon is palpable, only two more weeks. Saturday, February 21, 2009
Kurringai Chase
Saturday, February 212009 (Trail – 32km)
About 25 runners assembled in the dark at the park gates on Bobbin Head Road for the 32km trail run through Kurringai Chase National Park this morning. It was threatening to rain as we set off down Bobbin Head Road. It was great to get this section of the run out of the way when we were sharing the road mainly with bike riders. I ran with Dave, Clare and Leonor at the start. It took me about 10kms to get into the rhythm and at that stage I overtook a few people and felt that I was running free and at a pace I could keep up.
About 25 runners assembled in the dark at the park gates on Bobbin Head Road for the 32km trail run through Kurringai Chase National Park this morning. It was threatening to rain as we set off down Bobbin Head Road. It was great to get this section of the run out of the way when we were sharing the road mainly with bike riders. I ran with Dave, Clare and Leonor at the start. It took me about 10kms to get into the rhythm and at that stage I overtook a few people and felt that I was running free and at a pace I could keep up.
After 10km as the trail opened up I ran with Bruce, Jess and Oscar over the next 15km. After that I was on my own for the next few kms on the way to the Bobbin Head Marina. This section seemed to wind on forever. The front of the pack regrouped at the marina and then it was survival for the next 4km to the finish. I had run out of water before the marina and was careful not drink too much here as it always makes me sick. I walked the next steep rise of the Bobbin Head track while my stomach settled and passed Dave and the frontrunner Dave who like me were also struggling with the humidity. I did not want to take 40 minutes to do the last 4km so I pushed myself to run the flats to the finish. I ran to the end was relieved to finish in 3.57 for 32km. Very humid condition with only a spit of rain and leeches. Lucky to have spotted one before it attached. It took me some time to get into the rhythm of the run and all I could think of is that I should be feeling better at this stage of my program. But it seemed that quiet a few people struggled with the run today. I felt like my legs have been ripped off and were then loosely stuck back but not quite where they belong. May have to see the chiropractor again.
Soyaccino Surfers
Friday, February 20 2009 (Easy – 5 km)
Easy 5km with my dog to Mona Vale Basin to enjoy my new found treat - a soy cappuccino.
We ran though to Mona Vale basin, enjoyed a coffee and watched the surfers in the first decent waves since the shark attacks on a navy diver at Garden Island and surfer at Bondi last week. I must admit the water still looked a bit sharky to me. 
Running was an effort, it felt like my glutes and hip joints have been clamped – not very comfortable at all. Having second thoughts on the planned runs this weekend.
Easy 5km with my dog to Mona Vale Basin to enjoy my new found treat - a soy cappuccino.
We ran though to Mona Vale basin, enjoyed a coffee and watched the surfers in the first decent waves since the shark attacks on a navy diver at Garden Island and surfer at Bondi last week. I must admit the water still looked a bit sharky to me. Running was an effort, it felt like my glutes and hip joints have been clamped – not very comfortable at all. Having second thoughts on the planned runs this weekend.Thursday, February 19, 2009
Collaroy Caper
Thursday, February 19 2009 (Tempo -10km)
Finally the rain spell has broken to give us great running conditions this morning. Frisky, cool with light northwest wind with humidity still fairly high at 80%. I ran to Collaroy for a 2 by 3km tempo run. Photo taken just before I set off this morning.
Just after I started, I noticed that my hamstrings and glutes were tight and painful, especially the left with clicking in the hips. I am hoping that the taper, which will start in three weeks time, will let all the niggles settle down. The target pace for the tempo run was between 4.45 to 4.57 min/km. I managed an average pace of 4.47 min/km - so spot on. Found it hard to push myself this morning but pleased with the effort when the job was done. Did not see too many runners out but there were big groups of cyclists whizzing past.
Just after I started, I noticed that my hamstrings and glutes were tight and painful, especially the left with clicking in the hips. I am hoping that the taper, which will start in three weeks time, will let all the niggles settle down. The target pace for the tempo run was between 4.45 to 4.57 min/km. I managed an average pace of 4.47 min/km - so spot on. Found it hard to push myself this morning but pleased with the effort when the job was done. Did not see too many runners out but there were big groups of cyclists whizzing past.Wednesday, February 18, 2009
Inhospitable Ingleside
Wednesday, February 18 2009 (Hills -14km)
The sky had no passion in it this morning, it was a tired and washed out grey colour. Instead of the apocalyptic storm that was predicted last night the heavens gave us just enough energy for a light drizzle this morning.
The dirty grey colour of the sky coloured my mood and this may explain why my run this morning was so ordinary. I ran to Ingleside to do a hill session along Cabbage Tree Road. Avoided the morning peak hour but still struggled to get into any kind of rhythm. It turns out that this route is quite busy, all the time. Speeding traffic, blind corners and not much road verge to run on, accompanied by drizzly rain all combined to end up in not very enjoyable run at all. Finished 15 km in 1:27 for an average pace of 5.48 min/km. Survived the hills and lucky not to have been hit by a car.
The sky had no passion in it this morning, it was a tired and washed out grey colour. Instead of the apocalyptic storm that was predicted last night the heavens gave us just enough energy for a light drizzle this morning.
The dirty grey colour of the sky coloured my mood and this may explain why my run this morning was so ordinary. I ran to Ingleside to do a hill session along Cabbage Tree Road. Avoided the morning peak hour but still struggled to get into any kind of rhythm. It turns out that this route is quite busy, all the time. Speeding traffic, blind corners and not much road verge to run on, accompanied by drizzly rain all combined to end up in not very enjoyable run at all. Finished 15 km in 1:27 for an average pace of 5.48 min/km. Survived the hills and lucky not to have been hit by a car.Monday, February 16, 2009
Sloshing About
Monday, February 16 2009
Wow - the water was so high in Narrabeen Pool that I had to hold on at each turn to stop myself from being flushed out.
I took an opportunity to go for a swim while there was a break in the weather. The clouds parted, the sun came out however the southeasterly was still blowing pretty hard and pushing the swell up. I am a crap swimmer but I keep trying. I swam a kilometer and almost got seasick. But it was pretty exciting being sloshed about.
Wow - the water was so high in Narrabeen Pool that I had to hold on at each turn to stop myself from being flushed out.
I took an opportunity to go for a swim while there was a break in the weather. The clouds parted, the sun came out however the southeasterly was still blowing pretty hard and pushing the swell up. I am a crap swimmer but I keep trying. I swam a kilometer and almost got seasick. But it was pretty exciting being sloshed about.
Sunday, February 15, 2009
Around the Lake
Sunday, February 15, 2009 (Walk -19km)
In a flush of enthusiasm this morning, on the way home from the Sunday run, I decided to finish buying all my wet weather gear for the walk I am planning to do in Spain in April. I bought new walking shoes which will provide a little bit more protection from the snow I may encounter in the Pyrenees.
I also got a North Face light weight Goretex jacket and I already had a 35L Berghause pack. As it is still raining and the prediction is for more rain through the week so it is a perfect time for a test performance and this afternoon was the perfect time to take it all out for a test run. Nothing like new toys to get me excited. I was also taking my tired legs out for test walk to see how they hold up on a longish hike when I feel like there is little juice left in the tank. I plan on carrying no more than 6kg in weight so I packed my backpack and soon after lunch set off from home to Lake Narrabeen for a total of 19km. It rained and rained and the cars zoomed by but I stayed toasty dry for the most part. The walk was a great test of the conditions I may encounter. 
By the end my feet hurt and my legs were ready to drop off but pleased that I got out in the not so nice weather. Finished the walk in 3:29.
It is very frustrating not to be able to get through the Academy of Sport and the golf course on the south side of the lake. It added 4km having to back track to find my way out of the golf course, once I found my out of the academy past the warning signs discouraging public access.
All this will soon be fixed with a new trail to be opened in few months. The trail will be completely off road and will follow the lake all the way around.
In a flush of enthusiasm this morning, on the way home from the Sunday run, I decided to finish buying all my wet weather gear for the walk I am planning to do in Spain in April. I bought new walking shoes which will provide a little bit more protection from the snow I may encounter in the Pyrenees.
I also got a North Face light weight Goretex jacket and I already had a 35L Berghause pack. As it is still raining and the prediction is for more rain through the week so it is a perfect time for a test performance and this afternoon was the perfect time to take it all out for a test run. Nothing like new toys to get me excited. I was also taking my tired legs out for test walk to see how they hold up on a longish hike when I feel like there is little juice left in the tank. I plan on carrying no more than 6kg in weight so I packed my backpack and soon after lunch set off from home to Lake Narrabeen for a total of 19km. It rained and rained and the cars zoomed by but I stayed toasty dry for the most part. The walk was a great test of the conditions I may encounter. By the end my feet hurt and my legs were ready to drop off but pleased that I got out in the not so nice weather. Finished the walk in 3:29.It is very frustrating not to be able to get through the Academy of Sport and the golf course on the south side of the lake. It added 4km having to back track to find my way out of the golf course, once I found my out of the academy past the warning signs discouraging public access.
All this will soon be fixed with a new trail to be opened in few months. The trail will be completely off road and will follow the lake all the way around.
Airport Adventure
Sunday, February 15, 2009 (LSD -26km)
Rained all through the night and when I woke up it was still coming down in buckets. Feeling tired from yesterdays run it would have been easy to pull the pin on today’s run but I know that when I am in agony at 35 km in 7 weeks time I do not want to reflect back on all the runs I missed and wish that I had made the effort. This time there will be no excuses. So Mike and I got up without speaking and quietly went about the ritual of getting ready for another morning of hitting the road in the dark. Despite the horrid conditions this morning there were about around 60 runners milling about for the 6 am start of the Striders Airport Adventure Sunday long run.
With such a large group it made it hard to have a conversation and stay out of the way of any oncoming cars. By the time it got light the rain had stopped and the wind had got up as we made our way along the western shoreline of Botany Bay. 
I was feeling pretty comfortable till about 15 km when both hips started to feel a bit loose so I decided not to go the full 30km but cut the run short. Also taking this short cut were Clarissa, who is training for her first marathon and Lisa Anne who says she may not run another one. Much more pleasant way to run than the largish group which by the time we turned off had already splintered into a much smaller group of runners. We ran 26km in 2:18 which averaged at 5.26m/km. Very pleased with the pace but I did struggle through a few patches. I found that chatting distracted me from the discomfort and the miles just clicked over. The watermelon tasted sensational at the finish. A cold wind was blowing around the breakfast table at the end, such a contrast to last Sundays run, where we were sizzling in the heat.
Rained all through the night and when I woke up it was still coming down in buckets. Feeling tired from yesterdays run it would have been easy to pull the pin on today’s run but I know that when I am in agony at 35 km in 7 weeks time I do not want to reflect back on all the runs I missed and wish that I had made the effort. This time there will be no excuses. So Mike and I got up without speaking and quietly went about the ritual of getting ready for another morning of hitting the road in the dark. Despite the horrid conditions this morning there were about around 60 runners milling about for the 6 am start of the Striders Airport Adventure Sunday long run.
With such a large group it made it hard to have a conversation and stay out of the way of any oncoming cars. By the time it got light the rain had stopped and the wind had got up as we made our way along the western shoreline of Botany Bay. I was feeling pretty comfortable till about 15 km when both hips started to feel a bit loose so I decided not to go the full 30km but cut the run short. Also taking this short cut were Clarissa, who is training for her first marathon and Lisa Anne who says she may not run another one. Much more pleasant way to run than the largish group which by the time we turned off had already splintered into a much smaller group of runners. We ran 26km in 2:18 which averaged at 5.26m/km. Very pleased with the pace but I did struggle through a few patches. I found that chatting distracted me from the discomfort and the miles just clicked over. The watermelon tasted sensational at the finish. A cold wind was blowing around the breakfast table at the end, such a contrast to last Sundays run, where we were sizzling in the heat.Saturday, February 14, 2009
Roseville in the Rain
Saturday, February 14, 2009 (Trail - 29km)
It is surprising how the wet and cold weather drives people indoors. No such behaviour for the 30 or so run ready Striders who turned up this morning for the Roseville Ripsnorter 29 km trail run through Garigal National Park and the suburbs of Roseville, Forestville, Belrose and Davidson on Sydney’s north shore. It was dark, cool and drizzly when Mike and I arrived. And to top it off just as we were about to set off I learnt that the trail was full of leeches. Yuk if there is one thing I can’t stand it is the idea of the little blood suckers taking a free ride, while getting a feed.
Slow progress, single file running for the first 7kms and we were a little bit bunched up. When the trail opened up past the prohibited lands area at Forestville, we were off and about seven of us ended up running together. I ran with Sharon, Pete, Mike, Dave, Steve and Graham from here to the finish. The level of water at the creek crossings was not as high as last year so it was relatively quick to cross, although the slippery rocks did trip a few of us. The last 9 km of the course follows the Great North Walk and along the banks of the creek that runs into Davidson Reserve.
It is such lush greenery that it hard to believe that we are in the middle of built up Sydney, simply stunning. Especially with the light drizzle and low light which made it feel like another world altogether. With 5 km to go, the trail opens up and the race was on to the finish. It is always good to run with people who can push you just that little bit but no so much that it hurts. Great to jump through puddles, get wet and and generally behave like a child allowed to play outside in the rain.
Great run and especially pleasing to finish in 3:40 for 29 km. I did not see any leeches on me but the blood in my socks tells me that they were there and had had enough then dropped off.Yuk.
Friday February 13, 2009
The wet and rainy start to the day did not help my headache today which followed another dazzling lights visual disturbance.
The nausea which accompanies the headache makes it very hard to contemplate getting out for a run. Since I have not had a migraine for over ten years, the increasing frequency of visual disturbance and headache had to be related to something I did recently. I thought that it may be that my spine alignment was out of whack since the Pluviometer plunge. So I made an appointment to see a chiropractor in the afternoon. Turns out my right side of the pelvis and thoracic spine is locked up. The chiropractor wandered how I managed to run at all. A quick crack and it was good as gold. I walked out of there like I was walking on air. Even the headache cleared up. And what’s more he said it was OK to run as along as it was not on hard surfaces. Perfect.
Thursday, February 12, 2009 (Easy – 7km)
Rain and cool weather has persisted and looks like it will be with us for some time yet.
Despite feeling better yesterday, today’s run was cut short by dizzy spells and blind spots again. Ran to Narrabeen Fire Station and on return had to alternate running with walking. Not sure what is going on.
It is surprising how the wet and cold weather drives people indoors. No such behaviour for the 30 or so run ready Striders who turned up this morning for the Roseville Ripsnorter 29 km trail run through Garigal National Park and the suburbs of Roseville, Forestville, Belrose and Davidson on Sydney’s north shore. It was dark, cool and drizzly when Mike and I arrived. And to top it off just as we were about to set off I learnt that the trail was full of leeches. Yuk if there is one thing I can’t stand it is the idea of the little blood suckers taking a free ride, while getting a feed.
Slow progress, single file running for the first 7kms and we were a little bit bunched up. When the trail opened up past the prohibited lands area at Forestville, we were off and about seven of us ended up running together. I ran with Sharon, Pete, Mike, Dave, Steve and Graham from here to the finish. The level of water at the creek crossings was not as high as last year so it was relatively quick to cross, although the slippery rocks did trip a few of us. The last 9 km of the course follows the Great North Walk and along the banks of the creek that runs into Davidson Reserve.
It is such lush greenery that it hard to believe that we are in the middle of built up Sydney, simply stunning. Especially with the light drizzle and low light which made it feel like another world altogether. With 5 km to go, the trail opens up and the race was on to the finish. It is always good to run with people who can push you just that little bit but no so much that it hurts. Great to jump through puddles, get wet and and generally behave like a child allowed to play outside in the rain.Great run and especially pleasing to finish in 3:40 for 29 km. I did not see any leeches on me but the blood in my socks tells me that they were there and had had enough then dropped off.Yuk.
Friday February 13, 2009
The wet and rainy start to the day did not help my headache today which followed another dazzling lights visual disturbance.
The nausea which accompanies the headache makes it very hard to contemplate getting out for a run. Since I have not had a migraine for over ten years, the increasing frequency of visual disturbance and headache had to be related to something I did recently. I thought that it may be that my spine alignment was out of whack since the Pluviometer plunge. So I made an appointment to see a chiropractor in the afternoon. Turns out my right side of the pelvis and thoracic spine is locked up. The chiropractor wandered how I managed to run at all. A quick crack and it was good as gold. I walked out of there like I was walking on air. Even the headache cleared up. And what’s more he said it was OK to run as along as it was not on hard surfaces. Perfect.Thursday, February 12, 2009 (Easy – 7km)
Rain and cool weather has persisted and looks like it will be with us for some time yet.
Despite feeling better yesterday, today’s run was cut short by dizzy spells and blind spots again. Ran to Narrabeen Fire Station and on return had to alternate running with walking. Not sure what is going on.
Wednesday, February 11, 2009
Mona Vale Loop
Wednesday, February 11, 2009 (Easy - 5km)
I am feeling a bit fragile after yesterday’s events and this was not helped by the cold weather and rain for most of the morning.
I am feeling a bit fragile after yesterday’s events and this was not helped by the cold weather and rain for most of the morning.
I ran to Mona Vale Basin in the afternoon to see if my head would explode or if my legs would fall off. Neither of these happened so back to the training plan.Tuesday, February 10, 2009 (Sleep)
Had a 6x800m session scheduled for today. The plan was to do this on the local track. The day started out with rain and thunder and lightning and the air was relatively cold with tempearature at 15 degrees. I waited for the worst of the rain to be over and as I was getting ready to go I noticed that I could not see properly. Part of my visual field was obscured by dancing lights. I have had this happen at least three times in the past two weeks. The previous two times I was out running and it is a bit freaky when you can’t see where your foot is going to land – you just have peripheral vision with the center of your field of view burnt out. This time the dazzling and shimmering was very intense, like a strobe light going off in your eyes. It eventually passed but this time it was followed by a monster headache. I have not had a headache in years so it was all very strange. I have since learnt - from Dr Google - that it is known as a scintillating scotoma and it is caused by disruption of blood supply to the optic nerve. Needless to say the run did not happen. I was really looking forward to running on the track in the rain.
Monday, February 09, 2009 (Swim)
The warm spell is over for the time being. This morning was overcast with a sprinkling of rain when I went to Narrabeen Ocean pool for a swim. By the time I got there, just after 6.00am, all the lanes were taken up in the 50 m section of the pool, despite the weather. I had to swim in the adjoining longer but shallower section.
The swim was great for working through the sore spots on the legs. The water was so cold my feet went numb after 30 minutes. It was about 2 hours following the swim that I got feeling back in my feet. Uhh… I am so not looking forward to winter.
The warm spell is over for the time being. This morning was overcast with a sprinkling of rain when I went to Narrabeen Ocean pool for a swim. By the time I got there, just after 6.00am, all the lanes were taken up in the 50 m section of the pool, despite the weather. I had to swim in the adjoining longer but shallower section.
The swim was great for working through the sore spots on the legs. The water was so cold my feet went numb after 30 minutes. It was about 2 hours following the swim that I got feeling back in my feet. Uhh… I am so not looking forward to winter.Sunday, February 8, 2009
Hornsby Hurricane
Sunday February 8, 2009 (LSD - 27km)
Even though we are going through a prolonged summer heat wave, it is already noticeable that the days are getting shorter and autumn is not too far away. It was dark when we arrived for the start of the Sydney Striders Hornsby Hurricane run this morning. The temperatures were predicted to get to mid to high 30’s with high humidity. The first 6 km of the run is on a gradual downhill slope on local roads and after that there is approximately 17km of bush trails through Berowra Valley Regional Park and Kurringai Chase National Park finishing with the last 4km on local roads through Asquith.
Even though we are going through a prolonged summer heat wave, it is already noticeable that the days are getting shorter and autumn is not too far away. It was dark when we arrived for the start of the Sydney Striders Hornsby Hurricane run this morning. The temperatures were predicted to get to mid to high 30’s with high humidity. The first 6 km of the run is on a gradual downhill slope on local roads and after that there is approximately 17km of bush trails through Berowra Valley Regional Park and Kurringai Chase National Park finishing with the last 4km on local roads through Asquith.
There was reasonably large group starting at 6.00am. I ran with Alan, Leonor, Jim and Susan for the first 7km, then with Phil who is training for Two Oceans 56km race in April, then on my own until I caught up with Mike at a drink stop. I ran ahead with Steve until we rejoined his running buddies and they dropped me soon after crossing the Pacific Highway. I did not mind, as I could not keep up and I also got to run at my own pace through the most scenic part of the course on the beautiful descent through Kurringai Chase NP. Caught up with them on the uphill climb to Kalkari Visitors center and we ran together picking up a few others to the National Parks booth on Kurringai Chase Rd. I was feeling relatively strong at this point and with the road section ahead for the next 4km took off to get to the finish with the sun beating down on my back. I ran pretty much at the front thinking the others were just behind me. It was only Dave who caught up with me on the rail crossing with 2km to go. Pleased to finish and get a cold Gatorade and some ice to put over my head.
It was one of those runs where I was feeling not so good at the beginning and then just felt better and better as I got into a rhythm. The hills were brutal but it did not seem to bother me today, it was hot and humid and that also did not seem to bother me too much. Finished the 27 km in 3.21, all up climbed 7km over an elevation of 450m.
The things I did different on this run compared to last week – I drank an electrolyte solution 15 minutes before the start and I had one Gu energy gel which I sipped at around 12km, 17km and 22km into the run. Not sure if this made the difference but I will be keen to give it a try on the next long slow distance run. As the great Dr George Sheehan said “we are all an experiment of one”.
It was one of those runs where I was feeling not so good at the beginning and then just felt better and better as I got into a rhythm. The hills were brutal but it did not seem to bother me today, it was hot and humid and that also did not seem to bother me too much. Finished the 27 km in 3.21, all up climbed 7km over an elevation of 450m.
The things I did different on this run compared to last week – I drank an electrolyte solution 15 minutes before the start and I had one Gu energy gel which I sipped at around 12km, 17km and 22km into the run. Not sure if this made the difference but I will be keen to give it a try on the next long slow distance run. As the great Dr George Sheehan said “we are all an experiment of one”. Saturday, February 7, 2009
Hills and Heat at Lane Cove
Saturday, February 07, 2009 (Race – 10 km)
Yesterday I watched a documentary which recreated the 1963 death of Dr Bogle and Mrs Chandler. Their bodies were found on New Years day right here at Lane Cove National Park where this morning the 400 or so runners who assembled for the first race of the Sydney Striders 10 km series were completely oblivious to the areas murky history. Quite bizarre to think that the case has still not been solved. Although the latest theory is that they were overcome by the hydrogen sulphide gas being released from the polluted sediments. No evidence of sulphide gas this morning but bushfires were burning around Lane Cove and other parts of Sydney yesterday and this morning the sky was quite foggy with a smoky haze.
I normally do not like The Lane Cove course. It is hilly and can be bitterly cold in winter. This morning the cold was not going to be part of the problem, but the hills and the heat and humidity were. Huge turnout for the first race with lots of new faces. Quick chat to Lorraine at the start and a warm up run with Mike and Al and it was time to get ready to go.
Yesterday I watched a documentary which recreated the 1963 death of Dr Bogle and Mrs Chandler. Their bodies were found on New Years day right here at Lane Cove National Park where this morning the 400 or so runners who assembled for the first race of the Sydney Striders 10 km series were completely oblivious to the areas murky history. Quite bizarre to think that the case has still not been solved. Although the latest theory is that they were overcome by the hydrogen sulphide gas being released from the polluted sediments. No evidence of sulphide gas this morning but bushfires were burning around Lane Cove and other parts of Sydney yesterday and this morning the sky was quite foggy with a smoky haze.
I normally do not like The Lane Cove course. It is hilly and can be bitterly cold in winter. This morning the cold was not going to be part of the problem, but the hills and the heat and humidity were. Huge turnout for the first race with lots of new faces. Quick chat to Lorraine at the start and a warm up run with Mike and Al and it was time to get ready to go.I never know how to pace myself properly for this race. I ran 50.50 here in November 2008 and really struggled to finish. I felt that I was in much better shape now so I started midway between the 45 and the 50 minute pacers. I averaged 4.45m/km for the first 5 km which included most of the nastiest hills. So far so good, I felt reasonably strong on the hills and once we turned to head home I was still feeling OK. As soon as I passed the 6 km marker I seem to enter some kind of twilight zone where the space between the kilometre markers seems to go on forever and time slowed down. Mental images of marathon races with fading legs started to play on my mind and I had to work really hard just to keep my legs ticking over. My only consolation was that the runners around me where probably in similar shape as I was not dropping off the back. I held it together to finish in 47.50, 5 seconds off my 10 km PB which I ran in 2007 on the flat North Head course. I was drenched in sweat and it continued to pour off my skin for at least 20 minutes after I stopped.
Felt completely spent, the heat and humidity really added to the effort. Mike ran a minute quicker but I think he must have been on his bike for part of the race. He quickly discarded the bike when he saw me coming. 
Friday February 06, 2009 (Easy 6km)
An easy 30-45 minute recovery was on schedule for today but it ended up being a run/ walk as I took the dog with me. Feeling guilty as it was his 10th birthday today. He is an old dog now. We ran to Mona Vale Basin and the sun was just rising as we got there. It was quite a surreal scene as I looked around I notice that the people around me – the early morning walkers, cyclists and swimmers – were all standings still, silent and facing east to see the sky give birth to the new day. It was like a silent pilgrimage or an ancient ritual. And as soon as the sun was over the horizon, movement resumed and everyone got about their day. We continued on to Mona Vale headland and from there we walked back home. It was nice to get the dog out and also stretch my legs out in preparation for the first 10 km race of the season which is on tomorrow.
Friday February 06, 2009 (Easy 6km)
An easy 30-45 minute recovery was on schedule for today but it ended up being a run/ walk as I took the dog with me. Feeling guilty as it was his 10th birthday today. He is an old dog now. We ran to Mona Vale Basin and the sun was just rising as we got there. It was quite a surreal scene as I looked around I notice that the people around me – the early morning walkers, cyclists and swimmers – were all standings still, silent and facing east to see the sky give birth to the new day. It was like a silent pilgrimage or an ancient ritual. And as soon as the sun was over the horizon, movement resumed and everyone got about their day. We continued on to Mona Vale headland and from there we walked back home. It was nice to get the dog out and also stretch my legs out in preparation for the first 10 km race of the season which is on tomorrow.
Thursday, February 5, 2009
Languid at Long Reef
Thursday, February 05, 2009 (Marathon Pace -14km)
Lan-guid (l ng gw d) adj: inert, lacking vigour, indisposable to exertion, spiritless, apathetic, sluggish, slow moving, weak, lacking grace or quickness of movement. Derived from the French languide, or from Latin languidus.
I was looking for a word that would describe how I was feeling today. Languid captured the feeling perfectly. I am not sure if it is the long spell of warm humid weather, or not enough sleep or could it be too much running in warm weather? I did not run yesterday as my legs were tired, both hamstrings were tight and sore and hips were snapping when I moved. Worried about injury it was easy to talk myself out running on a warm humid morning.
Lacking grace and quickness of movement is exactly how the 14 km at marathon pace felt like today. Late start, meant that I had to run with the sun already high in the sky. It was again very warm and humid. Each day is like groundhog day, all identical. 
It will end soon enough I want to enjoy it as much as I can. I ran to Long Reef but almost did not make it, stopped at Collaroy and had a long internal debate about whether I should continue or turn around. I pushed through ignoring all internal voices and made it to Long Reef after that there was no choice I had to get home. It all seemed like running uphill today - hard work. Time seems to move more slowly when I run later in the morning especially as I was running against peak hour traffic on Pittwater Road. I was surprised by the overall pace considering what was going on in my head - finished 14km in 1.11 sweat dripping off me and very pleased that it was over.
Lan-guid (l ng gw d) adj: inert, lacking vigour, indisposable to exertion, spiritless, apathetic, sluggish, slow moving, weak, lacking grace or quickness of movement. Derived from the French languide, or from Latin languidus.
I was looking for a word that would describe how I was feeling today. Languid captured the feeling perfectly. I am not sure if it is the long spell of warm humid weather, or not enough sleep or could it be too much running in warm weather? I did not run yesterday as my legs were tired, both hamstrings were tight and sore and hips were snapping when I moved. Worried about injury it was easy to talk myself out running on a warm humid morning.
Lacking grace and quickness of movement is exactly how the 14 km at marathon pace felt like today. Late start, meant that I had to run with the sun already high in the sky. It was again very warm and humid. Each day is like groundhog day, all identical. It will end soon enough I want to enjoy it as much as I can. I ran to Long Reef but almost did not make it, stopped at Collaroy and had a long internal debate about whether I should continue or turn around. I pushed through ignoring all internal voices and made it to Long Reef after that there was no choice I had to get home. It all seemed like running uphill today - hard work. Time seems to move more slowly when I run later in the morning especially as I was running against peak hour traffic on Pittwater Road. I was surprised by the overall pace considering what was going on in my head - finished 14km in 1.11 sweat dripping off me and very pleased that it was over.
Tuesday, February 3, 2009
Narrabeen Nirvana
Tuesday, February 3, 2009 (Easy – 6km am: Track intervals –pm)
This morning while out for an easy 6km run, I collected at least 20 smiles. I have a habit of greeting people I pass in my local neighbourhood, especially early in the morning. Most people will acknowledge you by responding in some way but there are always those that look grimly at you as if you just said something bad to them and do not acknowledge your presence at all. This always upsets me. I can’t help but take it personally. I have learnt to avoid the repeat offenders when I see them out on the road. I read somewhere that a smile is infectious and cheerfulness will eventually break through. This morning was one of those days. Every person I passed and greeted responded with a greeting and a smile. My cup of happiness was overflowing by the end of my run. It was helped by a glorious sunrise.
The air was warm and humid when I left the house just before 6.00am. Had planned on doing intervals but the grass on the oval I usually run on was overgrown which created a spongy surface. I decided to do the intervals on the track later this evening. So just ran an easy 6km and smiled at everyone I passed.
I have not been on an athletics track since I left school way back in 1977.
So I was very pleased to overcome my inertia and finally do a track training session this evening. The intervals were 4x800m with 1:30 min rest which I did in 3.22, 3.22, 3.20 and 3.33. Had planned to do 6 repeats but after the 4th one I had nothing left. Maybe I should have stopped at 3 repeats or maybe I should have gone a bit slower? The target pace was supposed to be 3.43 to 3.48 so I clearly need to work on pacing a little bit more. A total of 6km with warm and cool down.
Monday, February 2 2009 (Swim 2-km)
It has been a long time since I have been in the ocean while it was dark. Night diving at Camp Cove on Friday after work used to be a regular event many years ago followed by dinner at Grandfathers Moustache at Rose Bay. I was reminded of this recently by the battle to save the Foy family house at Camp Cove.
The ocean is surprising active while we sleep. So it was at Narrabeen pool at 5.15 this morning. I was surprised to see that at least four lanes were already taken up by swimmers doing their laps. What a great way to start a working week. 
Get your exercise done, stay cool and fill your soul with a beautiful sunrise, followed by great coffee just around the corner at Ocean Swell cafe. I swam 2km mostly with fins. I am working my way towards letting go of the fins - slowly.
This morning while out for an easy 6km run, I collected at least 20 smiles. I have a habit of greeting people I pass in my local neighbourhood, especially early in the morning. Most people will acknowledge you by responding in some way but there are always those that look grimly at you as if you just said something bad to them and do not acknowledge your presence at all. This always upsets me. I can’t help but take it personally. I have learnt to avoid the repeat offenders when I see them out on the road. I read somewhere that a smile is infectious and cheerfulness will eventually break through. This morning was one of those days. Every person I passed and greeted responded with a greeting and a smile. My cup of happiness was overflowing by the end of my run. It was helped by a glorious sunrise.
The air was warm and humid when I left the house just before 6.00am. Had planned on doing intervals but the grass on the oval I usually run on was overgrown which created a spongy surface. I decided to do the intervals on the track later this evening. So just ran an easy 6km and smiled at everyone I passed.I have not been on an athletics track since I left school way back in 1977.
So I was very pleased to overcome my inertia and finally do a track training session this evening. The intervals were 4x800m with 1:30 min rest which I did in 3.22, 3.22, 3.20 and 3.33. Had planned to do 6 repeats but after the 4th one I had nothing left. Maybe I should have stopped at 3 repeats or maybe I should have gone a bit slower? The target pace was supposed to be 3.43 to 3.48 so I clearly need to work on pacing a little bit more. A total of 6km with warm and cool down. Monday, February 2 2009 (Swim 2-km)
It has been a long time since I have been in the ocean while it was dark. Night diving at Camp Cove on Friday after work used to be a regular event many years ago followed by dinner at Grandfathers Moustache at Rose Bay. I was reminded of this recently by the battle to save the Foy family house at Camp Cove.
The ocean is surprising active while we sleep. So it was at Narrabeen pool at 5.15 this morning. I was surprised to see that at least four lanes were already taken up by swimmers doing their laps. What a great way to start a working week. Get your exercise done, stay cool and fill your soul with a beautiful sunrise, followed by great coffee just around the corner at Ocean Swell cafe. I swam 2km mostly with fins. I am working my way towards letting go of the fins - slowly. Sunday, February 1, 2009
Balmain Bungle
Sunday February 1 2009 (LSD – 30km)
A warm and humid morning greeted over 40 runners for the 6.00 am start of the Sydney Striders Sunday long run. Today’s run commenced in Brett Park at Drummoyne and traversed the inner west suburbs of Balmain, Petersham, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Leichhardt, Lilyfield and back to Drummoyne.
A 30km run which today felt like it was twice that distance. Drenched in sweat before we covered even one kilometre it just got warmer and warmer as we headed into the heartland of inner west Sydney. No cooling seabreeze here. The pace for the first 10km was probably 30 seconds quicker than we should have been doing. I found the run a struggle from the beginning and it just got tougher. Although I seem to get a second wind for a km or two then flag again. It was beginning to get ugly and by 20km there was a group of 8 runners left running together. We finished the run in a surprising time of 3.12, although I walked the rise onto Victoria Rd bridge at the finish. I had planned to have breakfast with Mike in Balmain but feeling hot, salty and crusty we drove home. Shattered - I had to have a nana nap to recover when I got home.
A warm and humid morning greeted over 40 runners for the 6.00 am start of the Sydney Striders Sunday long run. Today’s run commenced in Brett Park at Drummoyne and traversed the inner west suburbs of Balmain, Petersham, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Leichhardt, Lilyfield and back to Drummoyne.
A 30km run which today felt like it was twice that distance. Drenched in sweat before we covered even one kilometre it just got warmer and warmer as we headed into the heartland of inner west Sydney. No cooling seabreeze here. The pace for the first 10km was probably 30 seconds quicker than we should have been doing. I found the run a struggle from the beginning and it just got tougher. Although I seem to get a second wind for a km or two then flag again. It was beginning to get ugly and by 20km there was a group of 8 runners left running together. We finished the run in a surprising time of 3.12, although I walked the rise onto Victoria Rd bridge at the finish. I had planned to have breakfast with Mike in Balmain but feeling hot, salty and crusty we drove home. Shattered - I had to have a nana nap to recover when I got home.
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