Monday March 30, 2009 (Walk)
Walked the dog this morning to stretch out my legs. Glorious early autumn morning - the dog was happy to roll around on the grass and I felt like taking my shoes off and walking on the dewy ground. By the time we got home the dog had another turn and I have spent the rest of the day at the vet hospital. Unfortunately he does have cancer which has spread so we need to make a hard decision. Very sudden - running is not on my mind.
Monday, March 30, 2009
Sunday, March 29, 2009
Long Reef
Sunday March 29, 2009 (Taper MP run)
This morning I pretended to still be a runner as I headed out the door in the cool air and the quite of the predawn. As my glutes, hips and hamstrings are giving me the bird, I faked a relaxed 14 kilometer tapering run when in my head every kilometre felt like I was a novice wandering how I will make it home. This morning I decided to focus my mental energy on things that are working well. I know I am aerobically fit and I worked on keeping my posture relaxed and the stride smooth. I ran 13 kilometres in 1:10, which did not feel easy but I am pleased with the results.
This morning I pretended to still be a runner as I headed out the door in the cool air and the quite of the predawn. As my glutes, hips and hamstrings are giving me the bird, I faked a relaxed 14 kilometer tapering run when in my head every kilometre felt like I was a novice wandering how I will make it home. This morning I decided to focus my mental energy on things that are working well. I know I am aerobically fit and I worked on keeping my posture relaxed and the stride smooth. I ran 13 kilometres in 1:10, which did not feel easy but I am pleased with the results.
There is still hope that come race day it will all come together and the 900 odd kilometres I have done in training will pay off. On reflection, those training runs have already paid off. I have run in some beautiful places and had amazing conversations with some interesting people. So in a way, my secret hope of a PB to see out my 40'ies would be icing on the cake. I can then dive into my 50'ies and a whole new set of challenges.
Finished the run with an ocean swim watching the sun come up. I was joined on the beach by about 20 Japanese photographers waiting to capture the sunrise. 
Magic.
Narrabeen
Saturday March 28, 2009 (Easy)
Busy week which produced little running. Just as well I am tapering for the marathon. My best running buddy – my dog – has been sick early this week. Had some internal bleeding and the vet thought he may have cancer? After lots of tests the results were inconclusive. Anyhow he is better now but I think his running days are well and truly behind him. It makes me sad because I see my own future reflected in his seeming speedy aging body. I know that my own running days will come to an end and I wonder how it will be. But for now even though my hips are not responding as they should I know I will be OK , although I am not feeling confident about the marathon.
I ran an easy 7 km in 40 minutes on my local course to Narrabeen just to loosen the legs.
Busy week which produced little running. Just as well I am tapering for the marathon. My best running buddy – my dog – has been sick early this week. Had some internal bleeding and the vet thought he may have cancer? After lots of tests the results were inconclusive. Anyhow he is better now but I think his running days are well and truly behind him. It makes me sad because I see my own future reflected in his seeming speedy aging body. I know that my own running days will come to an end and I wonder how it will be. But for now even though my hips are not responding as they should I know I will be OK , although I am not feeling confident about the marathon.
I ran an easy 7 km in 40 minutes on my local course to Narrabeen just to loosen the legs.
Tuesday, March 24, 2009
Cool Collaroy
Monday March 23, 2009 (Tempo – 10km)
The temperature is noticeable cooler each morning. It is the best time of the year for running and I noticed quite a few runners out in the pre-dawn light. Sadly it won’t be long before daylight saving ends.
I am very happy with my run to Collaroy. Although the glutes felt cramped throughout and the left hamstring tightened towards the end, I managed to maintain reasonable pace, running 10km at an average pace of 5.08 min/km after the warm-up.
The temperature is noticeable cooler each morning. It is the best time of the year for running and I noticed quite a few runners out in the pre-dawn light. Sadly it won’t be long before daylight saving ends.
I am very happy with my run to Collaroy. Although the glutes felt cramped throughout and the left hamstring tightened towards the end, I managed to maintain reasonable pace, running 10km at an average pace of 5.08 min/km after the warm-up. Sunday, March 22, 2009
Another Lap of the Lake
Saturday March 21, 2009 (LSD – 20km)
The Hammer and I ran a long slow distance run around the west end of Lake Burley Griffith while in Canberra this weekend for the Degas exhibition at the Australian National Gallery. I often think it would be great to live in Canberra – it has such a perfect natural setting for outdoor activities. And today was no exception, we ran from our hotel on a brilliant, cool but sunny morning and within a kilometre we had left the built environment behind and were by the lake and surrounded by trees.
Met lots of other runners and cyclists out and about and even crossed paths with Nathan Deekes, who was out for a bit a walk. The hot air balloons taking off from the barren, yellow grass fields made it look like an advertisement for a weekend visit to Canberra. Finished 20km in time of 1:54 with the last 2 km at 5 min/km. Despite the great setting and the great temperature for running my run felt hard and laboured. My glutes felt like cramp bears had got hold of them again – not sure what is going on.
I am hoping that all of these days when running does not come easy will be put in some perspective come race day. The cloud display on the drive to Canberra on Friday afternoon made me think of the saying that "Every cloud has a silver lining". Time will tell.
The Hammer and I ran a long slow distance run around the west end of Lake Burley Griffith while in Canberra this weekend for the Degas exhibition at the Australian National Gallery. I often think it would be great to live in Canberra – it has such a perfect natural setting for outdoor activities. And today was no exception, we ran from our hotel on a brilliant, cool but sunny morning and within a kilometre we had left the built environment behind and were by the lake and surrounded by trees.
Met lots of other runners and cyclists out and about and even crossed paths with Nathan Deekes, who was out for a bit a walk. The hot air balloons taking off from the barren, yellow grass fields made it look like an advertisement for a weekend visit to Canberra. Finished 20km in time of 1:54 with the last 2 km at 5 min/km. Despite the great setting and the great temperature for running my run felt hard and laboured. My glutes felt like cramp bears had got hold of them again – not sure what is going on.I am hoping that all of these days when running does not come easy will be put in some perspective come race day. The cloud display on the drive to Canberra on Friday afternoon made me think of the saying that "Every cloud has a silver lining". Time will tell.
Dewy Mona Vale
Friday March 20, 2009 (Easy – 5km)
Excited by the prospect of resolution to my running woes, I ran this morning with my dog for an easy 5km to Mona Vale.
Dew on the grass and fog hanging close to the ground just before the sun burn it all off made the run extra special this morning. Great easy running with my old running buddy.
Excited by the prospect of resolution to my running woes, I ran this morning with my dog for an easy 5km to Mona Vale.
Dew on the grass and fog hanging close to the ground just before the sun burn it all off made the run extra special this morning. Great easy running with my old running buddy.
Wednesday, March 18, 2009
Long Reef
Wednesday March 18, 2009 (Tempo 14km)
Another perfect day for running this morning. Cool temperature and no wind. I felt a lot better after a massage yesterday so I was looking forward to the run today. I love running in the dark just before dawn. And today the omens were all good.
I went back to running in my old shoes figuring that the tension in the left leg and the general tiredness I feel in my legs when I run must be related to some recent changes. The shoes must be it - nothing else has changed. As soon as I set off from home I felt like my legs have discovered some long lost friends. Running felt cruisy and I was off to a good start. Relaxed into the run and enjoyed the lap to Long Reef. Stopped at the top of the lookout just as the sun popped up over the horizon. The sunrise was really magic this morning. I enjoyed it even more as the run was going well and I felt like I was back to my old form. I ran home floating on air. Finished the run at an average pace of 5.10 m/km with a 3 x 4.45 min/km intervals on the way home. A visit to the physio later in the day to check the hip adjustment again and to apply more sticky tape. I am hoping that old shoes and hip adjustment should end all my troubles. I can stop worrying and start getting excited - Paris marathon is 18 days away.
Another perfect day for running this morning. Cool temperature and no wind. I felt a lot better after a massage yesterday so I was looking forward to the run today. I love running in the dark just before dawn. And today the omens were all good.
I went back to running in my old shoes figuring that the tension in the left leg and the general tiredness I feel in my legs when I run must be related to some recent changes. The shoes must be it - nothing else has changed. As soon as I set off from home I felt like my legs have discovered some long lost friends. Running felt cruisy and I was off to a good start. Relaxed into the run and enjoyed the lap to Long Reef. Stopped at the top of the lookout just as the sun popped up over the horizon. The sunrise was really magic this morning. I enjoyed it even more as the run was going well and I felt like I was back to my old form. I ran home floating on air. Finished the run at an average pace of 5.10 m/km with a 3 x 4.45 min/km intervals on the way home. A visit to the physio later in the day to check the hip adjustment again and to apply more sticky tape. I am hoping that old shoes and hip adjustment should end all my troubles. I can stop worrying and start getting excited - Paris marathon is 18 days away. Concrete Hamstrings
Tuesday March 17, 2009 (Easy – 7km)
Cool morning – it feels like autumn. Great running weather and I was looking forward to the run. Yesterday while at work, my left leg was going numb and tingling . I did lots of stretching and tennis ball massage for some relief. The plan was to run short just to see how the legs felt. I was surprised that when I set off both hamstrings felt like they were made of concrete. The tightness eased a little but it is still surprising – I should be feeling better at this stage of the program. It may be time to re-evaluate the experiment with the shoes. I ran the Sunday long run with a slight lift in my right shoe. This is clearly not going to work.
I ran to Narrabeen for 7 km at 5.17min/km pace– felt OK and even though I was distracted by what was going on with my legs, I did look up occasionally to glimpse a glorious sunrise over the ocean.
Cool morning – it feels like autumn. Great running weather and I was looking forward to the run. Yesterday while at work, my left leg was going numb and tingling . I did lots of stretching and tennis ball massage for some relief. The plan was to run short just to see how the legs felt. I was surprised that when I set off both hamstrings felt like they were made of concrete. The tightness eased a little but it is still surprising – I should be feeling better at this stage of the program. It may be time to re-evaluate the experiment with the shoes. I ran the Sunday long run with a slight lift in my right shoe. This is clearly not going to work.
I ran to Narrabeen for 7 km at 5.17min/km pace– felt OK and even though I was distracted by what was going on with my legs, I did look up occasionally to glimpse a glorious sunrise over the ocean.
Monday, March 16, 2009
Lap of the Lake
Sunday March 15, 2009 (LSD 30 km)
I woke to a warm humid morning. No traces of last night’s huge thunderstorm that accompanied us off the mountains all the way home. I wasted almost an hour paddling about the house - reading the paper, enjoying a coffee before I realised I only had 20 minutes to get dressed and get to the start of this mornings run. Luckily the start was not far from home and I got there with minutes to spare. My hamstring felt fine and no numb tingling down the leg - so all was well, as about 15 of us set off in the dark for the Lap of the Lake, a 30 km long slow distance run. This new run on the Striders STaR calendar traverses Dee Why, Long Reef, Narrabeen Lake, Warriewood, Narrabeen and Cromer before returning to Dee Why. My plan this morning was to stay on 5.45-6.15 min/km pace and this was achieved early on as it was dark and the track was poorly lit. As it got light, the group splintered and the front runners took off. About 8 of us ran the rest of the way together at what to me felt like a quickening pace.
The loop around the north side of the Lake was beautiful with the stillness of the water providing a mirror surface for reflection of the warm orange sunrise. As soon as the sun was out the air got warmer and the humidity seemed to increase. This made running feel a little harder as we were still heading away from the finish line. 
The Lake is home to some interesting inhabitants including large number of ducks that are fed by the locals. We nearly got tripped by a couple of aggro ducks not willing to concede the footpath to a few runners eager to get home. Pleased to finish the run feeling tired but not trashed. I ran 30km at an average pace of 5.35 min/km with a few water stops along the way. My hamstring felt great and no sciatic pain throughout the run. This I think was most likely due to the massage yesterday. It was great to finish by the beach in glorious sunshine and not a cloud in the sky. The Hammer came down and joined a few of us for a coffee at one of the outdoor cafes.
The Lake is home to some interesting inhabitants including large number of ducks that are fed by the locals. We nearly got tripped by a couple of aggro ducks not willing to concede the footpath to a few runners eager to get home. Pleased to finish the run feeling tired but not trashed. I ran 30km at an average pace of 5.35 min/km with a few water stops along the way. My hamstring felt great and no sciatic pain throughout the run. This I think was most likely due to the massage yesterday. It was great to finish by the beach in glorious sunshine and not a cloud in the sky. The Hammer came down and joined a few of us for a coffee at one of the outdoor cafes.Six Foot Track Marathon
Saturday March 14 2009
The 26th running of the Six Foot Track Marathon was on today in the Blue Mountains. The race billed as Australia’s toughest off road marathon covers a distance of 45 km starting at The Explorers Tree at Katoomba finishing at Jenolan Caves. First time I have been a spectator at the start after dropping Al and The Hammer, who were running.
It was interesting being at the start but not running. I cannot say that I felt the desire to run even though I have done the training. Just not feeling very confident at the moment but maybe if it were not for my painful hamstring and hip I may have been tempted. On the drive up the mountains on Friday my left leg was numb and the sciatic pain made the trip very uncomfortable. The idea of running 45km when I was in pain sitting down was surprising not very appealing. 
The atmosphere at the start was calm but very tense. After months of training the day has finally arrived and suddenly all the nervous tension in the air was released and the 850 runners were sent on their way in 4 wave starts. 
Within 30 minutes the start area was all calm again. The supporters silently walked back to their cars to get breakfast and contemplate the long drive over to Jenolan Caves. 
And the volunteers got about the business of packing up and handing the trail back to walkers who take between 2 to 3 days to cover the distance. The winner of today’s race covered the 45 km in 3:15 and the first female finished in 3:58, both outstanding and record setting performances. 
I was helping out at the finishing area at Caves House and reporting for my shift a little early I noticed the massage tables were free. I jumped at a chance to get a quick massage to relieve my sciatic pain. It ended up being the best $20 spent in some time. The masseuse worked on my glutes and lumber spine finding exquisitely painful spots. At the end I felt great, the hamstring was free and the sciatic pain almost gone. Bliss – there is hope for a good run tomorrow. After 11:15am the runners started arriving at the finish line and this continued for the next 4 hours. The race reports were mixed ranging from best conditions ever to maybe a little warm or total disaster for runners who got cramps or got injured. Lots of PB’s to pay off for months of training and for those for whom things may not have worked out – some reflection and perhaps a desire to come back and settle some unfinished business. There was a lot to be happy about for our team - Al ran a huge PB to finish in a time of 4:39 and The Hammer finished looking stronger then his previous two attempts and a 19 minute PB. 
We finished the day in the mountains with a pizza and a beer at Govetts Leap lookout watching a wondrous changing landscape as an almighty storm rolled in from the west. As The Hammer once famously said “Ain’t Life Grand”.
The 26th running of the Six Foot Track Marathon was on today in the Blue Mountains. The race billed as Australia’s toughest off road marathon covers a distance of 45 km starting at The Explorers Tree at Katoomba finishing at Jenolan Caves. First time I have been a spectator at the start after dropping Al and The Hammer, who were running.
It was interesting being at the start but not running. I cannot say that I felt the desire to run even though I have done the training. Just not feeling very confident at the moment but maybe if it were not for my painful hamstring and hip I may have been tempted. On the drive up the mountains on Friday my left leg was numb and the sciatic pain made the trip very uncomfortable. The idea of running 45km when I was in pain sitting down was surprising not very appealing. The atmosphere at the start was calm but very tense. After months of training the day has finally arrived and suddenly all the nervous tension in the air was released and the 850 runners were sent on their way in 4 wave starts. Within 30 minutes the start area was all calm again. The supporters silently walked back to their cars to get breakfast and contemplate the long drive over to Jenolan Caves. And the volunteers got about the business of packing up and handing the trail back to walkers who take between 2 to 3 days to cover the distance. The winner of today’s race covered the 45 km in 3:15 and the first female finished in 3:58, both outstanding and record setting performances. I was helping out at the finishing area at Caves House and reporting for my shift a little early I noticed the massage tables were free. I jumped at a chance to get a quick massage to relieve my sciatic pain. It ended up being the best $20 spent in some time. The masseuse worked on my glutes and lumber spine finding exquisitely painful spots. At the end I felt great, the hamstring was free and the sciatic pain almost gone. Bliss – there is hope for a good run tomorrow. After 11:15am the runners started arriving at the finish line and this continued for the next 4 hours. The race reports were mixed ranging from best conditions ever to maybe a little warm or total disaster for runners who got cramps or got injured. Lots of PB’s to pay off for months of training and for those for whom things may not have worked out – some reflection and perhaps a desire to come back and settle some unfinished business. There was a lot to be happy about for our team - Al ran a huge PB to finish in a time of 4:39 and The Hammer finished looking stronger then his previous two attempts and a 19 minute PB. We finished the day in the mountains with a pizza and a beer at Govetts Leap lookout watching a wondrous changing landscape as an almighty storm rolled in from the west. As The Hammer once famously said “Ain’t Life Grand”.
Thursday, March 12, 2009
Avalon Hills
Thursday March 12, 2009 (Hills – 18km)
Glorious morning with a pink sunrise and no trace of the rain that fell through the night. I was feeling great after the massage on Tuesday. As the masseur worked on my glutes I could actually feel the blood flow open up to my left leg. Painful but fantastic once the knots were untied. Today the plan was to test the hamstring and run to Avalon, a hilly mid long run.
As I set off no trace of hamstring pain - I felt like I was running on air. The air was cool at the start, perfect for running. I had a great run until around 13km into the run. I was running up the Myola Rd hill at Newport and just before I got to the top - the hamstring got tight and the pain was back just like it had never been relieved. So after floating on air for most of the run I ended up running home in pain. The problem with running while in pain is that you don’t really appreciate the surroundings. All concentration is internalised. Yet this course is absolutely stunning - hugging the coastline almost all the way and going past one of my favourite beaches at Bilgola. I will see how the hamstring recovers with more message but as this is my last week of long runs I am determined to keep plugging away.
Glorious morning with a pink sunrise and no trace of the rain that fell through the night. I was feeling great after the massage on Tuesday. As the masseur worked on my glutes I could actually feel the blood flow open up to my left leg. Painful but fantastic once the knots were untied. Today the plan was to test the hamstring and run to Avalon, a hilly mid long run.
As I set off no trace of hamstring pain - I felt like I was running on air. The air was cool at the start, perfect for running. I had a great run until around 13km into the run. I was running up the Myola Rd hill at Newport and just before I got to the top - the hamstring got tight and the pain was back just like it had never been relieved. So after floating on air for most of the run I ended up running home in pain. The problem with running while in pain is that you don’t really appreciate the surroundings. All concentration is internalised. Yet this course is absolutely stunning - hugging the coastline almost all the way and going past one of my favourite beaches at Bilgola. I will see how the hamstring recovers with more message but as this is my last week of long runs I am determined to keep plugging away. Tuesday, March 10, 2009
Forgetting Lessons Learnt
Tuesday March 10, 2009 (Run, Gym, Swim+More)
The predicted rain did not eventuate today and I woke to a fantastic sunrise. In my growing desperation with hamstring/ hip trouble I decided for something completely different - to completely ignore the lessons learnt - and run through the pain.
As I had a free day today I ran 7km tempo session with 4 by 1km intervals at 10km pace. Not pleasant and not smart but the hamstring did not hurt anymore than if I did nothing. Followed the run by a gravity weights session and then a Pilates class at the gym. By the end of the Pilates class my legs had turned to jelly. And since it was such a glorious day I went for a swim at Narrabeen ocean pool to refresh the legs after the gym sessions. Had planned to swim a kilometre but the pool had lots of blue bottles due to the Northeasterly wind and the ocean water being pumped into the pool. I wandered why everyone was crowded into the shallow side of the pool. I got out as the bloke swimming in front of me just got stung. Ouch. The water was lovely and refreshing and by this stage I had forgotten my jelly legs. I treated myself to a lovely soyaccino from my new favourite café - Ocean Blend in Ocean Street - and then a message. Perfect joy.
The predicted rain did not eventuate today and I woke to a fantastic sunrise. In my growing desperation with hamstring/ hip trouble I decided for something completely different - to completely ignore the lessons learnt - and run through the pain.
As I had a free day today I ran 7km tempo session with 4 by 1km intervals at 10km pace. Not pleasant and not smart but the hamstring did not hurt anymore than if I did nothing. Followed the run by a gravity weights session and then a Pilates class at the gym. By the end of the Pilates class my legs had turned to jelly. And since it was such a glorious day I went for a swim at Narrabeen ocean pool to refresh the legs after the gym sessions. Had planned to swim a kilometre but the pool had lots of blue bottles due to the Northeasterly wind and the ocean water being pumped into the pool. I wandered why everyone was crowded into the shallow side of the pool. I got out as the bloke swimming in front of me just got stung. Ouch. The water was lovely and refreshing and by this stage I had forgotten my jelly legs. I treated myself to a lovely soyaccino from my new favourite café - Ocean Blend in Ocean Street - and then a message. Perfect joy.
Monday, March 9, 2009
Homebush Hustle
Sunday March 8, 2009 (Run – 24km)
About 40 runners were milling about in the dark waiting for the 6.00am start to the Striders Homebush Hustle Sunday training run. I had a late night and woke up feeling more tired than when I went to bed. It felt like the alarm went off just as my head was hitting the pillow, I only had 3 hours sleep. This was to be my second last long run before the taper. Homebush is one of the few flat courses, starting in Concord and winding its way through the Olympic grounds at Homebush Bay then along Parramatta River to Silverwater and then back through Rhodes and Concord. We set off expecting a largish group but after the first turn it was clear that there were only 10 of us running almost together. We kept going surprised by this and by 1km it was clear that something was not right. We were lost – it was dark and no one could read their map by the feeble streetlight. Standing in the middle of the road a discussion ensued about where we went wrong so we maybe be able to backtrack. But being fearless and lost we let the same people who led us astray lead us back on track. We ended up doing an extra 3 km before we rejoined the course just into the Olympic grounds. By this stage the pace was cranked up to make for lost time and we ended up running around 5.00 min/km through Homebush. I was not enjoying this at all and it felt more like a race of sorts then a training run that I was supposed to do at conversation pace. I dropped back a bit and ran with John and Alan we still found ourselves winding up the pace. My hamstring was painful and tight and I focused on adjusting my posture which brought some relief. Through Silverwater we ran past the back end of the group that did not get lost. From here we were joined by Rob, Sue and Marcus. The six of us ran as a group at an even pace but by this stage the damage was done. On the way through Rhodes I decided to cut the run short. Ran a total of 24km at an average pace of 5:23min/km. Hamstring is still very painful and it hurts to sit, hoping to see the physio again this week.
About 40 runners were milling about in the dark waiting for the 6.00am start to the Striders Homebush Hustle Sunday training run. I had a late night and woke up feeling more tired than when I went to bed. It felt like the alarm went off just as my head was hitting the pillow, I only had 3 hours sleep. This was to be my second last long run before the taper. Homebush is one of the few flat courses, starting in Concord and winding its way through the Olympic grounds at Homebush Bay then along Parramatta River to Silverwater and then back through Rhodes and Concord. We set off expecting a largish group but after the first turn it was clear that there were only 10 of us running almost together. We kept going surprised by this and by 1km it was clear that something was not right. We were lost – it was dark and no one could read their map by the feeble streetlight. Standing in the middle of the road a discussion ensued about where we went wrong so we maybe be able to backtrack. But being fearless and lost we let the same people who led us astray lead us back on track. We ended up doing an extra 3 km before we rejoined the course just into the Olympic grounds. By this stage the pace was cranked up to make for lost time and we ended up running around 5.00 min/km through Homebush. I was not enjoying this at all and it felt more like a race of sorts then a training run that I was supposed to do at conversation pace. I dropped back a bit and ran with John and Alan we still found ourselves winding up the pace. My hamstring was painful and tight and I focused on adjusting my posture which brought some relief. Through Silverwater we ran past the back end of the group that did not get lost. From here we were joined by Rob, Sue and Marcus. The six of us ran as a group at an even pace but by this stage the damage was done. On the way through Rhodes I decided to cut the run short. Ran a total of 24km at an average pace of 5:23min/km. Hamstring is still very painful and it hurts to sit, hoping to see the physio again this week.
North Head
Saturday March 7, 2009 (Race 10km)
Second race of the Striders 10km series was on today and although I really should not have run – as I still have a painful left hamstring - I ran anyway. The temptation was the new start location to a 10km course where I have previously run a PB. Brilliant running conditions with cool early morning temperatures. And I was keen to see what form I was in for the marathon in four weeks time. It was hard to resist. Just goes to show that I have learnt nothing from my previous injuries. The new start location was near the Defence Department Artillery Museum at North Head.
Second race of the Striders 10km series was on today and although I really should not have run – as I still have a painful left hamstring - I ran anyway. The temptation was the new start location to a 10km course where I have previously run a PB. Brilliant running conditions with cool early morning temperatures. And I was keen to see what form I was in for the marathon in four weeks time. It was hard to resist. Just goes to show that I have learnt nothing from my previous injuries. The new start location was near the Defence Department Artillery Museum at North Head.
It is one of a few locations where you can have the road almost to yourself and while running have the stunning view of the entrance to the harbour one side and bushland on the other. After a warm-up run, admiring the calmness of the sleeping city, it was time to race. I ran the first five km trading places with another female Strider. After the turnaround for the second lap I decided to tuck in behind the guy who was running alongside her. The plan was to let him set the pace so I could just focus on not tightening up too much. By 7 km it was clear that this strategy was not going to work, as my pacing Strider pulled away I could not go with her. From here it was just hanging in to the finish which could not come soon enough. Finished in a time of 47:31, a 10 km PB by 14 seconds. Pleasing results with the little speed training I have done to date. I went through the first 5km at 23:17 and the second half at 24:14. Lesson learnt from the race is that I need to learn how to pace myself and run my own race much more evenly as I clearly did not have the pace to finish the second half of the race.
Wednesday, March 4, 2009
Mona Vale
Wednesday, March 4 2009 (Easy 7km)
Woke at 4.30am to go for a scheduled 18km marathon pace run. While having coffee I talked myself out of it and went back to bed. Felt guilty, got up again and was out the door before 6.00am. The first footstep out the door is always the hardest.
I had planned to run to Newport but it was not to be this morning. Northeasterly wind and pleasant temperature should have added up to a good run. My heart rate was elevated, left hamstring was painful and I struggled to pick up any speed after the warm-up. Feeling sluggish I knew I was not achieving anything by running this morning so I turned around early. In order to salvage something from the morning effort, I focused on enjoying the scenery on my way home. I marveled at the early morning ocean swimmers at Mona Vale Basin. The anecdotal reports of increasing shark numbers off Sydney were not enough to deter them from their morning ritual - very impressive. Now I just need to get the zing back into my running.
Woke at 4.30am to go for a scheduled 18km marathon pace run. While having coffee I talked myself out of it and went back to bed. Felt guilty, got up again and was out the door before 6.00am. The first footstep out the door is always the hardest.
I had planned to run to Newport but it was not to be this morning. Northeasterly wind and pleasant temperature should have added up to a good run. My heart rate was elevated, left hamstring was painful and I struggled to pick up any speed after the warm-up. Feeling sluggish I knew I was not achieving anything by running this morning so I turned around early. In order to salvage something from the morning effort, I focused on enjoying the scenery on my way home. I marveled at the early morning ocean swimmers at Mona Vale Basin. The anecdotal reports of increasing shark numbers off Sydney were not enough to deter them from their morning ritual - very impressive. Now I just need to get the zing back into my running.Swim & Gym
Tuesday, March 3 2009 (Gym+ Swim)
Motivation waning despite classic running conditions this morning. I went to the gym for a gravity equipment session followed by a Pilates class. I expect to be quiet sore as it has been some time since I did either training session. After the gym I went for a swim instead of a run as it was already quite warm.
Motivation waning despite classic running conditions this morning. I went to the gym for a gravity equipment session followed by a Pilates class. I expect to be quiet sore as it has been some time since I did either training session. After the gym I went for a swim instead of a run as it was already quite warm.
I swam a kilometre without much enthusiasm. The ocean pool is still quite green with clean ocean water being pumped in.
Sunday, March 1, 2009
Orange Jasmine Run
Sunday, March 1 2009 (LSD – 30km)
Woke up feeling tired and was in two minds about going out running this morning. The bed was calling me back, it was so delicious I could almost feel how nice it would be to snuggle back and forget all about the run today. But on the other hand I had my drinks and running gear all set out the night before and I might feel guilty in the light of day. If I had not already put my contact lenses in I am sure the siren call of the bed would have been a hands down winner. As my hips and glutes were feeling fine, in the end the guilt won and I made coffee and got dressed to run the Striders Pymble Pushover long slow distance run. It was noticeably warmer and more humid this morning compared to yesterday. My plan was to start out and maintain pace with the group for as long as possible. Great plan except the front of the group this morning decided to run a slightly quicker pace and if we were only going 20km would have been great. But over this tough hilly course I was burnt by 19 km and had to drop back. Ran the next 8km with Alan and lost him in the bush section towards the end to finish in a time of 3:08, drenched in sweat and pleased to stop. I ran in new Brooks Adrenalines and my legs and hips felt great, surprised by the difference in hips stability.
Overwhelming smell of Murraya (orange jasmine) in bloom through the many streets we criss-crossed from Pymble through St. Ives, North Turramurra, Wahroonga, Warrawee, South Turramurra and back to Pymble. Not sure that the lovely fragrance quite compensated for the bastard hills we traversed.
Woke up feeling tired and was in two minds about going out running this morning. The bed was calling me back, it was so delicious I could almost feel how nice it would be to snuggle back and forget all about the run today. But on the other hand I had my drinks and running gear all set out the night before and I might feel guilty in the light of day. If I had not already put my contact lenses in I am sure the siren call of the bed would have been a hands down winner. As my hips and glutes were feeling fine, in the end the guilt won and I made coffee and got dressed to run the Striders Pymble Pushover long slow distance run. It was noticeably warmer and more humid this morning compared to yesterday. My plan was to start out and maintain pace with the group for as long as possible. Great plan except the front of the group this morning decided to run a slightly quicker pace and if we were only going 20km would have been great. But over this tough hilly course I was burnt by 19 km and had to drop back. Ran the next 8km with Alan and lost him in the bush section towards the end to finish in a time of 3:08, drenched in sweat and pleased to stop. I ran in new Brooks Adrenalines and my legs and hips felt great, surprised by the difference in hips stability.
Overwhelming smell of Murraya (orange jasmine) in bloom through the many streets we criss-crossed from Pymble through St. Ives, North Turramurra, Wahroonga, Warrawee, South Turramurra and back to Pymble. Not sure that the lovely fragrance quite compensated for the bastard hills we traversed.
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