Friday Recovery Run - 40 mins, 8k's @ 4:59 mins/km
Struggled to get into a rhythm this morning but nevertheless completed the run with minimal discomfort to shins. Got a good rub from Bruno afterward and spent most of the time talking about the pros and cons of my current running program. As a Sub 3 Marathoner himself, its always good to be able to talk running with Bruno as opposed to boring non running topics!!
Starting to think deeply about my direction post Noosa - stay tuned!!
Friday, September 30, 2005
Thursday, September 29, 2005
A Barry Crocker!!
2 x 2k, 1 x1k, 1:30min Standing Recovery - 7:26, 90, 7:38, 90, 3:45
The Group had one of those days where despite the best intentions, things just didn't quite go right. Slash expressed concerns with a sore calf prior to training and with Rottnest a few weeks away was clearly in a dilemma as to whether to run hard or easy. After doing two strong 2k reps, Slash then eased himself home after a bit of a flareup - hope all is ok, Mate! Langy ran an excellent session but was just a little disappointed afterward as the brisk headwind and a not quite complete training base deprived him of grasping what could have been some outstanding times. Still, an average of 7:04's for the 2k's is top stuff, Mate! I arrived at West End with the intention of running at 90% effort, but after the first rep, it was clear that my body was unable to run at 90% pace without using more than 90% effort. I was feeling a little depleted and in hindsight, I didn't eat enough yesterday and my muscles are still a tad sore from the comeback session on Tuesday. So, after a solid first rep of 7:26, I eased of just a little but still ran at a brisk enough pace to get the blood circulating and finished the session without any signs of shin soreness. Allyson then provided the final Barry Crocker touch of the morning taking a tumble as we exited Kurilpa Park and hit the South Bank Boardwalk. Fortunately, only her pride was hurt :)
I then went home and had a 90 minute snooze. Prior to my running life, I used to get down on myself when doing this, but now I congratulate myself on giving my body some extra recovery time.
The Group had one of those days where despite the best intentions, things just didn't quite go right. Slash expressed concerns with a sore calf prior to training and with Rottnest a few weeks away was clearly in a dilemma as to whether to run hard or easy. After doing two strong 2k reps, Slash then eased himself home after a bit of a flareup - hope all is ok, Mate! Langy ran an excellent session but was just a little disappointed afterward as the brisk headwind and a not quite complete training base deprived him of grasping what could have been some outstanding times. Still, an average of 7:04's for the 2k's is top stuff, Mate! I arrived at West End with the intention of running at 90% effort, but after the first rep, it was clear that my body was unable to run at 90% pace without using more than 90% effort. I was feeling a little depleted and in hindsight, I didn't eat enough yesterday and my muscles are still a tad sore from the comeback session on Tuesday. So, after a solid first rep of 7:26, I eased of just a little but still ran at a brisk enough pace to get the blood circulating and finished the session without any signs of shin soreness. Allyson then provided the final Barry Crocker touch of the morning taking a tumble as we exited Kurilpa Park and hit the South Bank Boardwalk. Fortunately, only her pride was hurt :)
I then went home and had a 90 minute snooze. Prior to my running life, I used to get down on myself when doing this, but now I congratulate myself on giving my body some extra recovery time.
Tuesday, September 27, 2005
Speedwork comeback
9 x 500m, 1 min Standing Recovery - 112, 36, 113, 29, 111, 29, 111, 41, 112, 31, 108, 33, 111, 29, 111, 26, 108 - Avg 5000's - 110.77 secs, Avg SR's 31.75 secs
It was with enormous relief that I got through my comeback speedwork session unscathed, hardly feeling any discomfort at all. It was a cracker of a session under the Story Bridge with Slash and Langy setting a torrid pace up front closely followed by Phil, Scotty and Glenda - top stuff guys!!!! Alas, I eased back into the fast stuff conservatively running at around 80% effort with my 110.77 second average for the 500's being well outside my PB of 95 seconds for this session. However, to ensure I had a good blow, I started each rep with the A-Team and that cut my recovery time almost in half and ensured a good cardio vascular workout. Whilst my team mates took it easy in the warm down after their efforts, I ran at a brisk pace back to the Ship Inn to continue the cardio workout. Am definitely a happy boy right now - Noosa, here I come!!! I was not the only one returning to speedwork today with Davo also back, complete with a specially fitted compression bandage/glove on his arm after a kitchen cooking oil accident. Davo's long awaited comeback will definitely strengthen the squad.
Moving onto the quirky, I had a rather unsual drama last night. Whilst shaving with my right hand, I reached up to scratch my sideburn and proceeded to nick my right earlobe with the razor, drawing plenty of blood in the process!! In what was clearly my second worst ever shaving cut, I had to stem the flow of blood with vaseline and then patch it up with cotton wool and elastoplast tape so I could get to bed without staining the sheets. And in a case of bad timing of the highest magnitude, the incident occured the night before my annual hearing test during which I am required to clamp headphones to my ears!!! Fortunately the test went well, with the audiologist agreeing to wear gloves and saving me the time and expense of a rescheduled test. And my worst shaving cut? Definitely one morning when in Grade 12, when I was running late for roll call as usual and in my haste, proceeded to commit the cardinal sin of shaving across my top lip. Gees, I would have lost a litre of blood that day - dashing off to class with a roll of toilet paper in my bag and holding toilet paper to my bleeding upper lip till well after lunch!! Aaaah, the memories!!
It was with enormous relief that I got through my comeback speedwork session unscathed, hardly feeling any discomfort at all. It was a cracker of a session under the Story Bridge with Slash and Langy setting a torrid pace up front closely followed by Phil, Scotty and Glenda - top stuff guys!!!! Alas, I eased back into the fast stuff conservatively running at around 80% effort with my 110.77 second average for the 500's being well outside my PB of 95 seconds for this session. However, to ensure I had a good blow, I started each rep with the A-Team and that cut my recovery time almost in half and ensured a good cardio vascular workout. Whilst my team mates took it easy in the warm down after their efforts, I ran at a brisk pace back to the Ship Inn to continue the cardio workout. Am definitely a happy boy right now - Noosa, here I come!!! I was not the only one returning to speedwork today with Davo also back, complete with a specially fitted compression bandage/glove on his arm after a kitchen cooking oil accident. Davo's long awaited comeback will definitely strengthen the squad.
Moving onto the quirky, I had a rather unsual drama last night. Whilst shaving with my right hand, I reached up to scratch my sideburn and proceeded to nick my right earlobe with the razor, drawing plenty of blood in the process!! In what was clearly my second worst ever shaving cut, I had to stem the flow of blood with vaseline and then patch it up with cotton wool and elastoplast tape so I could get to bed without staining the sheets. And in a case of bad timing of the highest magnitude, the incident occured the night before my annual hearing test during which I am required to clamp headphones to my ears!!! Fortunately the test went well, with the audiologist agreeing to wear gloves and saving me the time and expense of a rescheduled test. And my worst shaving cut? Definitely one morning when in Grade 12, when I was running late for roll call as usual and in my haste, proceeded to commit the cardinal sin of shaving across my top lip. Gees, I would have lost a litre of blood that day - dashing off to class with a roll of toilet paper in my bag and holding toilet paper to my bleeding upper lip till well after lunch!! Aaaah, the memories!!
Monday, September 26, 2005
Comeback #7 continues
Sunday Long Run - 50 mins, 10k's @ 4:58 mins/km
My shins pulled up ok from my 30 minute cruise on Friday so I bumped it up to 50 minutes for my Sunday Long Run. That should really be a Sunday Short Run, by my standards. Anyway, I hit the Kedron Brook path at about 10am in nice warm conditions and was only slightly dehydrated from consuming an unknown quantity of XXXX at my AFL Grand Final Party yesterday. After an uneasy first k which went by in a very slow 5:18, the rest of the run was solid with minimal discomfort in the shins. I pulled up well as the day went on and the comeback is going to plan so far. I will continue to conservatively increase mileage and intensity over the next week.
Moving on, we had a great AFL Grand Final Party. Every one of the ten blokes in attendance chipped in $5 towards a group bet and we spent the afternoon trying to ride home our $20 on the Eagles to win by 1-19, paying $4.20. Sadly, the Eagles fell just short of collecting for us, but we did nab Chris Judd's Norm Smith Medal win and used the proceeds to call out for pizza whilst we watch the Tigers-Saints game. Now, my beloved Broncos may have exited the premiership race last week, but gees, there was some consolation over the weekend in watching both Saint and Parra exit the race, going down as short priced favs. They were two of the most enjoyable sporting chokes I've had the pleasure of watching!
My shins pulled up ok from my 30 minute cruise on Friday so I bumped it up to 50 minutes for my Sunday Long Run. That should really be a Sunday Short Run, by my standards. Anyway, I hit the Kedron Brook path at about 10am in nice warm conditions and was only slightly dehydrated from consuming an unknown quantity of XXXX at my AFL Grand Final Party yesterday. After an uneasy first k which went by in a very slow 5:18, the rest of the run was solid with minimal discomfort in the shins. I pulled up well as the day went on and the comeback is going to plan so far. I will continue to conservatively increase mileage and intensity over the next week.
Moving on, we had a great AFL Grand Final Party. Every one of the ten blokes in attendance chipped in $5 towards a group bet and we spent the afternoon trying to ride home our $20 on the Eagles to win by 1-19, paying $4.20. Sadly, the Eagles fell just short of collecting for us, but we did nab Chris Judd's Norm Smith Medal win and used the proceeds to call out for pizza whilst we watch the Tigers-Saints game. Now, my beloved Broncos may have exited the premiership race last week, but gees, there was some consolation over the weekend in watching both Saint and Parra exit the race, going down as short priced favs. They were two of the most enjoyable sporting chokes I've had the pleasure of watching!
Friday, September 23, 2005
Here we go again - Comeback # 7
Friday Run - 30 mins, 6k's at 4:57 mins/km
It was with some tentativeness, that I headed out for my run alongside the Kedron Brook this morning. The left shin was making its presence felt every now and then prior to the run. I began with a 1km walking warmup and then did an easy 30 mins, breathing a little harder than normal. The left shin was a little dodgy for the first three k's but the right shin felt satisfactory throughout. Checked my logbook and noted that this is my seventh comeback since December of last year where I have returned to running after taking at least a week off to rest my shins. Just don't call me the Comeback King!
Got home from my run and hopped into the pool to cool down the legs and read the second issue of Run For Your Life magazine. This edition marks my publishing debut after I contacted the publisher, Daniel Green a few months ago and offered to write Qld Race Reports. My race reports of the Redcliffe Jetty to Jetty, Ipswich Park to Park and Bridge to Brisbane appear in this edition. Most of you will know that I have long term ambitions to write a novel some day, so this is a good opportunity to practice my writing a few times a month and give something back to the sport of running. I must say that writing a race report is harder than it looks. For example, I could have easily written 1000 words about the Bridge to Brisbane but had to submit a report no longer than 380 words, so I have to be careful not to get carried away and wax lyrical about Susie Power's running style when I should be concentrating on providing succinct and detailed reports. Most race reports, particularly from our competitors, Runner's World are quite bland, so I try to make my reports as informative as possible, providing info on how the race was run along with some splits where possible and throw in some running lingo as well, preferably a quotable quote from the winner. I then add a snippet about the winner such as what kind of lead up they had to the race and what race they are running next. If anyone reads the mag and has an opinion on my work, don't hesitate to get in touch with me with feedback, be it some advice or constructive criticism.
It was with some tentativeness, that I headed out for my run alongside the Kedron Brook this morning. The left shin was making its presence felt every now and then prior to the run. I began with a 1km walking warmup and then did an easy 30 mins, breathing a little harder than normal. The left shin was a little dodgy for the first three k's but the right shin felt satisfactory throughout. Checked my logbook and noted that this is my seventh comeback since December of last year where I have returned to running after taking at least a week off to rest my shins. Just don't call me the Comeback King!
Got home from my run and hopped into the pool to cool down the legs and read the second issue of Run For Your Life magazine. This edition marks my publishing debut after I contacted the publisher, Daniel Green a few months ago and offered to write Qld Race Reports. My race reports of the Redcliffe Jetty to Jetty, Ipswich Park to Park and Bridge to Brisbane appear in this edition. Most of you will know that I have long term ambitions to write a novel some day, so this is a good opportunity to practice my writing a few times a month and give something back to the sport of running. I must say that writing a race report is harder than it looks. For example, I could have easily written 1000 words about the Bridge to Brisbane but had to submit a report no longer than 380 words, so I have to be careful not to get carried away and wax lyrical about Susie Power's running style when I should be concentrating on providing succinct and detailed reports. Most race reports, particularly from our competitors, Runner's World are quite bland, so I try to make my reports as informative as possible, providing info on how the race was run along with some splits where possible and throw in some running lingo as well, preferably a quotable quote from the winner. I then add a snippet about the winner such as what kind of lead up they had to the race and what race they are running next. If anyone reads the mag and has an opinion on my work, don't hesitate to get in touch with me with feedback, be it some advice or constructive criticism.
Thursday, September 22, 2005
Fourth missed session in a row
The shins are feeling much better and was close to returning to training today but as is always the case when returning from injury, I wait till I feel ready to run again and then add an extra day to my recovery period.
I made up for my enforced break by working up a light sweat and giving my place a massive outdoor spring clean - mowing, pruning, edging etc. Spent a fair bit of time on the pool also and it should be in pristine shape for my 5th Annual SportsCentre AFL Grand Final Party on Saturday.
I made up for my enforced break by working up a light sweat and giving my place a massive outdoor spring clean - mowing, pruning, edging etc. Spent a fair bit of time on the pool also and it should be in pristine shape for my 5th Annual SportsCentre AFL Grand Final Party on Saturday.
Tuesday, September 20, 2005
Third missed session in a row
My shins are slowly on the mend after the latest flare up and I judged last night that I would be best served by resting. With the Noosa Tri looming seven weeks away, I feel its better to err on the side of caution and make sure that I come back when I'm ready as there is still plenty of time to get the necessary training in to achieve my goals at Noosa.
So instead of an early night last night, I broke my no drinking rule for Monday nights and had a late night watching Robert De Niro and Joe Pesci in Casino whilst enjoying a few XXXX's.
So instead of an early night last night, I broke my no drinking rule for Monday nights and had a late night watching Robert De Niro and Joe Pesci in Casino whilst enjoying a few XXXX's.
Sunday, September 18, 2005
Great Saturday, Shocking Sunday
Had a fabulous day yesterday, celebrating my Grandmother's 90th Birthday at Oxley's on the River for lunch, where I enjoyed a pork cutlet. All the interstate rellies invaded Brisbane and were in attendance at Oxleys along with my family. An interesting footnote to the day came when I put my hand up to pay the $1100 bill with my credit card whilst everyone else rustled up the cash to pay me. When I paid the bill, the Manager slapped a sticker on my credit card that entitles me to 25% off all my bills at Oxleys, presumably for the life of the credit card. I guess there are some advantages to putting your hand up to settle the bill, after all.
The rest of the weekend was not so good - in fact it was downright ugly. The tale of woe can be broken up into three parts:
1. Attended the River Run on Sunday morning with MJ to cheer on team mates and interview the winners for my Run For Your Life race report. It was great to see Langy, Clairie, Jan and Scotty B all put in huge runs for PB's whilst Slash and Phil also put in nice efforts. I was filthy though, becuase an opportunity for another 5k PB had gone begging. As the morning went on my and the time on my feet increased, my shins began to throb and it became apparent that were not going to stand up to a Sunday Long Run, so I had no choice but to miss my second run in a row. I was talking to my fellow member of the Shin Splints Club, Jodie and commenting that its moments like these when you feel the only option is to surgically remove the damned things!
2. The Bullets lost....twice
3. The Broncos lost
The shins did not improve as the day wore on and Matty is a cranky boy, right now.
The rest of the weekend was not so good - in fact it was downright ugly. The tale of woe can be broken up into three parts:
1. Attended the River Run on Sunday morning with MJ to cheer on team mates and interview the winners for my Run For Your Life race report. It was great to see Langy, Clairie, Jan and Scotty B all put in huge runs for PB's whilst Slash and Phil also put in nice efforts. I was filthy though, becuase an opportunity for another 5k PB had gone begging. As the morning went on my and the time on my feet increased, my shins began to throb and it became apparent that were not going to stand up to a Sunday Long Run, so I had no choice but to miss my second run in a row. I was talking to my fellow member of the Shin Splints Club, Jodie and commenting that its moments like these when you feel the only option is to surgically remove the damned things!
2. The Bullets lost....twice
3. The Broncos lost
The shins did not improve as the day wore on and Matty is a cranky boy, right now.
Friday, September 16, 2005
Shin soreness still prominent
Shin soreness was still around this AM so skipped the Friday Recovery Run. Bruno found the lower shin muscles to be very tight during this morning's massage, confirming the obvious. I do know now that the soreness was caused by my flu coupled with incorrectly executing a few of my glute firing exercises. I'm taking it as easy as I can today and tomorrow and hoping to be right for the planned 100 min Sunday Long Run.
Big weekend coming up with my Grandmother's 90th Birthday Party at Oxley's on the River and most of the rellies are in town. Coupled with work, attending the River Run, footy finals, a Bullets home game on Sunday night and hopefully the Sunday Long Run, six hours sleep will be a luxury the next two nights.
Big weekend coming up with my Grandmother's 90th Birthday Party at Oxley's on the River and most of the rellies are in town. Coupled with work, attending the River Run, footy finals, a Bullets home game on Sunday night and hopefully the Sunday Long Run, six hours sleep will be a luxury the next two nights.
Thursday, September 15, 2005
Fartlek under Story Bridge
13:30 mins of fartlek - 1 min hard, 1 min jog, 30 secs hard, 30 secs jog, 15 secs hard, 15 secs jog - repeat 4 times.
With the River Run scheduled for Sunday and a good number of the squad participating in it, it was a shorter and sharper session this morning. It wasn't too sharp for me though as my right ankle and lower shin region were a little inflamed. Strangely enough, I only felt discomfort(not pain) when I had stopped running, but nevertheless, I ran a cautious session at about 90-95% effort. That still entailed running at a pretty good pace and I had a fair blow when the session ended. I think I'm completely over the flu now, but my breathing whilst running may be still a little short of peak performance.
After such a small turnout on Tuesday, the squad doubled in size today and many of the regulars were back with a vengeance including the amazing Jo, having her last session before heading to Berlin for their Marathon and hopefully a "Sub 3". I too, intend to travel overseas for big Marathon events but not for a few years yet. Off the top of my head, my most desirable overseas Marathon events to contest are in order - Boston, Chicago, New York, Berlin, Rotterdam, Fukuoka, Beppu(Japan), Lake Biwa(Japan) and Paris. I will need to qualify for some of the aforementioned, but that won't be a problem.
With the River Run scheduled for Sunday and a good number of the squad participating in it, it was a shorter and sharper session this morning. It wasn't too sharp for me though as my right ankle and lower shin region were a little inflamed. Strangely enough, I only felt discomfort(not pain) when I had stopped running, but nevertheless, I ran a cautious session at about 90-95% effort. That still entailed running at a pretty good pace and I had a fair blow when the session ended. I think I'm completely over the flu now, but my breathing whilst running may be still a little short of peak performance.
After such a small turnout on Tuesday, the squad doubled in size today and many of the regulars were back with a vengeance including the amazing Jo, having her last session before heading to Berlin for their Marathon and hopefully a "Sub 3". I too, intend to travel overseas for big Marathon events but not for a few years yet. Off the top of my head, my most desirable overseas Marathon events to contest are in order - Boston, Chicago, New York, Berlin, Rotterdam, Fukuoka, Beppu(Japan), Lake Biwa(Japan) and Paris. I will need to qualify for some of the aforementioned, but that won't be a problem.
Tuesday, September 13, 2005
Low point, very low point.
17 mins of hills in Botanic Gardens
Woke up in an extremely foul mood this morning after the Ashes debacle concluded during the night and it was honestly the first time in over a year of training with the Pat Carrollers that I didn't want to go to speedwork.....and I love speedwork. I'm the World's poorest loser and that's never going to change. A triple scotch was a far more appetising prospect than training this morning. If not for my new strict rule of no drinking on Monday and Wednesday's, I most likely would have got hammered last night. My foul mood was heightened by my back being a little sore from sleeping in a funny position and my shins continuing to give me mild grief.
So, grumpy Matty turned up late to speedwork and reluctantly went through his paces. Whilst the rest of the squad did their workout on a route in the Gardens that traversed grass, I did a solo workout near the squad, but staying on the pavers. I worked the hills strongly and completed an honest session. Wrapped up the session with a solid tempo warm down with Pat. The A-Team was absolutely decimated this morning, with Jodie joining Aaron and Peter on the injured list, Davo still recovery from his accident, Jonesy out of town and Glenda, Phil and Peter J no shows. Langy and Slash were also absent, no doubt recovering from a bender after last night's debacle. Possibly, they don't share my no drinking policy for Monday nights. In the absence of the aforementioned and with yours truly running solo, Scotty B was a runaway leader up front this morning.
Woke up in an extremely foul mood this morning after the Ashes debacle concluded during the night and it was honestly the first time in over a year of training with the Pat Carrollers that I didn't want to go to speedwork.....and I love speedwork. I'm the World's poorest loser and that's never going to change. A triple scotch was a far more appetising prospect than training this morning. If not for my new strict rule of no drinking on Monday and Wednesday's, I most likely would have got hammered last night. My foul mood was heightened by my back being a little sore from sleeping in a funny position and my shins continuing to give me mild grief.
So, grumpy Matty turned up late to speedwork and reluctantly went through his paces. Whilst the rest of the squad did their workout on a route in the Gardens that traversed grass, I did a solo workout near the squad, but staying on the pavers. I worked the hills strongly and completed an honest session. Wrapped up the session with a solid tempo warm down with Pat. The A-Team was absolutely decimated this morning, with Jodie joining Aaron and Peter on the injured list, Davo still recovery from his accident, Jonesy out of town and Glenda, Phil and Peter J no shows. Langy and Slash were also absent, no doubt recovering from a bender after last night's debacle. Possibly, they don't share my no drinking policy for Monday nights. In the absence of the aforementioned and with yours truly running solo, Scotty B was a runaway leader up front this morning.
Sunday, September 11, 2005
Backing up after a bender
Sunday Long Run - 90 mins, 18k's @ 4:55 mins/km
Whoah! Things gotta a little out of hand of Saturday Night. After warming up with a bbq and beers at my place, the boys and I headed to Suncorp Stadium to watch a frustrating Broncos loss marred by several dodgy calls from our nemesis, referee Steve Clark. We then stopped at the Caxton where someone decided it was appropriate that we drown our sorrows in something a little stronger than XXXX and before I knew it, we had worked our way through a rounds of scotches. RooBoy, Big Fella and I then decamped the premises and took our three man band to the Casino, indulging in some skylarking along the way - you don't need to know what we got up to! Our luck for the night did not improve on the blackjack tables and I left the premises with my wallet a little lighter than it should have been.
Woke up in a world of hurt and texted Langy to inform him I was not gonna make our 11am start time for our Sunday run. I received a deserved sledging from Langy in response. I did however recover by noon and at 4pm did a solid 90 min run along Kedron Brook and out to Nudgee Beach. The shins were a little sensitive at times and I'm monitoring them extremely closely at the moment.
Whoah! Things gotta a little out of hand of Saturday Night. After warming up with a bbq and beers at my place, the boys and I headed to Suncorp Stadium to watch a frustrating Broncos loss marred by several dodgy calls from our nemesis, referee Steve Clark. We then stopped at the Caxton where someone decided it was appropriate that we drown our sorrows in something a little stronger than XXXX and before I knew it, we had worked our way through a rounds of scotches. RooBoy, Big Fella and I then decamped the premises and took our three man band to the Casino, indulging in some skylarking along the way - you don't need to know what we got up to! Our luck for the night did not improve on the blackjack tables and I left the premises with my wallet a little lighter than it should have been.
Woke up in a world of hurt and texted Langy to inform him I was not gonna make our 11am start time for our Sunday run. I received a deserved sledging from Langy in response. I did however recover by noon and at 4pm did a solid 90 min run along Kedron Brook and out to Nudgee Beach. The shins were a little sensitive at times and I'm monitoring them extremely closely at the moment.
Friday, September 09, 2005
Friday Recovery Run
Friday recovery run, 40 mins, 8k's @ 4:50 mins/km
Left the singlet behind and did a easy run in the warm afternoon sun at 4pm enjoying the warmth and sweat on my bare skin. My right shin however, did not enjoy the run and my Brooks Glycerin 3's with about 350-400k's on them are now on notice.
After hosting Langy at my place last night for the cricket and Langy yelling vicious abuse at Brett Lee, I'm off to my mate RooBoy's tonight for a trifecta of cricket, NRL and AFL spread across two tv's. With RooBoy the swimmer for the mighty Northies triathlon team, our upcoming assault on the Noosa Team Tri will no doubt be discussed.
Left the singlet behind and did a easy run in the warm afternoon sun at 4pm enjoying the warmth and sweat on my bare skin. My right shin however, did not enjoy the run and my Brooks Glycerin 3's with about 350-400k's on them are now on notice.
After hosting Langy at my place last night for the cricket and Langy yelling vicious abuse at Brett Lee, I'm off to my mate RooBoy's tonight for a trifecta of cricket, NRL and AFL spread across two tv's. With RooBoy the swimmer for the mighty Northies triathlon team, our upcoming assault on the Noosa Team Tri will no doubt be discussed.
Thursday, September 08, 2005
A solid hitout
6 x 2mins, 45 sec Standing Recovery
As part of my plan to build up my speed gradually, post flu, I ran at approximately 3:30-3:40 min/km pace this morning. This entailed running running behind Jodie and Glenda and pacing myself off their efforts as I hovered at the back of the A-Team. Up front Slash took the honours closely followed by Langy. They had to do the hard yards alone as the A-Team was severely depleted this morning with the Peters, Phil, Aaron and Davo all off the scene whilst Jonesy like myself is on the way back after a shocker of a flu.
On the last rep, I easily managed to pick up the speed a little whilst sledging and encouraging Slash and Langy to catch up to me as we ran back to our starting point. That I was able to run fast and expend energy talking on that last rep was a good sign and I'll be ready to go flat strap again next Tuesday.
Don't we have a HUGE weekend of sport coming up? Lets see, tonight, I might gather with Adam and a few of the boys for a few beers to watch the start of the Fifth Test. Tomorrow night, its AFL and NRL finals on Friday Night Football. Saturday, I'm hosting a pre match BBQ for the boys before we head to Suncorp Stadium for the Broncos Quarter Final. Then doubtless, we will head to the Casino to watch the other finals that follow it along with the cricket. And we have another NRL quarter final on Sunday arvo and the US Open Final the next morning to go with the NFL season openers. God, I love September!! Life's good....sensational even!
As part of my plan to build up my speed gradually, post flu, I ran at approximately 3:30-3:40 min/km pace this morning. This entailed running running behind Jodie and Glenda and pacing myself off their efforts as I hovered at the back of the A-Team. Up front Slash took the honours closely followed by Langy. They had to do the hard yards alone as the A-Team was severely depleted this morning with the Peters, Phil, Aaron and Davo all off the scene whilst Jonesy like myself is on the way back after a shocker of a flu.
On the last rep, I easily managed to pick up the speed a little whilst sledging and encouraging Slash and Langy to catch up to me as we ran back to our starting point. That I was able to run fast and expend energy talking on that last rep was a good sign and I'll be ready to go flat strap again next Tuesday.
Don't we have a HUGE weekend of sport coming up? Lets see, tonight, I might gather with Adam and a few of the boys for a few beers to watch the start of the Fifth Test. Tomorrow night, its AFL and NRL finals on Friday Night Football. Saturday, I'm hosting a pre match BBQ for the boys before we head to Suncorp Stadium for the Broncos Quarter Final. Then doubtless, we will head to the Casino to watch the other finals that follow it along with the cricket. And we have another NRL quarter final on Sunday arvo and the US Open Final the next morning to go with the NFL season openers. God, I love September!! Life's good....sensational even!
Tuesday, September 06, 2005
The joy of pacing
Pat Carroll Running Group 3K Time Trial - September - 11:51
I had a minor cold yesterday which ensured that I did not try to do anything reckless and push my flu weakened body beyond its limits at this morning's 3K TT. So, I put on my Pacer's cap and looked for someone around the 4:00 min/km mark who was shooting for a PB. Tesso was running Marathon pace before her Sydney Marathon this Sunday so I ended up offering to pace Jan. Sitting on a PB of 11:57, Jan was planning a red hot go at breaking it this morning.
After discussing split times with Jan, we set off in beaut Spring early morning weather. It was pretty hard for me to slow down enough without going too slow and I ended up dragging Jan along a little too fast with a 3:42 first k, but I omitted to mention this to Jan and fortunately, she did not look at her watch! Instead, I just told her we were right on pace and proceeded to ease of the gas a little for a steady, but strong second k in 4:08. Coming home for the last k, I became more vocal telling Jan to embrace the pain for the next few minutes so she could have a smile on her face all day after her PB. I got louder in the finishing stretch, telling Jan we had to sprint to make it and Jan responded strongly to knock six seconds of her PB and clock 11:51! As always, its great for a pacer to see the reaction of someone who has put in a big run with the face going through a range of emotions from disbelief to exultation to a content smile and Jan had just that this morning!
For me, I was pleased to maintain my high strike rate as a successful pacer. I have paced MJ, Chelle, Clairie and now Jan to 3KTT PB's whilst four out of my group of seven ran under goal times at the Gold Coast Half Marathon. That's a strike rate of 8/11 and I might have to start charging for my pacing services :) I like to think that its my good pace judgement and varied range of motivational quotes that gets people home but Clairie would tell you that my success is moreso due to people running hard so they "can get this loud mouthed nut out of their ear as soon as possible"! Either way, it was a lot of fun this morning and the legs and lungs pulled up well.
I had a minor cold yesterday which ensured that I did not try to do anything reckless and push my flu weakened body beyond its limits at this morning's 3K TT. So, I put on my Pacer's cap and looked for someone around the 4:00 min/km mark who was shooting for a PB. Tesso was running Marathon pace before her Sydney Marathon this Sunday so I ended up offering to pace Jan. Sitting on a PB of 11:57, Jan was planning a red hot go at breaking it this morning.
After discussing split times with Jan, we set off in beaut Spring early morning weather. It was pretty hard for me to slow down enough without going too slow and I ended up dragging Jan along a little too fast with a 3:42 first k, but I omitted to mention this to Jan and fortunately, she did not look at her watch! Instead, I just told her we were right on pace and proceeded to ease of the gas a little for a steady, but strong second k in 4:08. Coming home for the last k, I became more vocal telling Jan to embrace the pain for the next few minutes so she could have a smile on her face all day after her PB. I got louder in the finishing stretch, telling Jan we had to sprint to make it and Jan responded strongly to knock six seconds of her PB and clock 11:51! As always, its great for a pacer to see the reaction of someone who has put in a big run with the face going through a range of emotions from disbelief to exultation to a content smile and Jan had just that this morning!
For me, I was pleased to maintain my high strike rate as a successful pacer. I have paced MJ, Chelle, Clairie and now Jan to 3KTT PB's whilst four out of my group of seven ran under goal times at the Gold Coast Half Marathon. That's a strike rate of 8/11 and I might have to start charging for my pacing services :) I like to think that its my good pace judgement and varied range of motivational quotes that gets people home but Clairie would tell you that my success is moreso due to people running hard so they "can get this loud mouthed nut out of their ear as soon as possible"! Either way, it was a lot of fun this morning and the legs and lungs pulled up well.
Sunday, September 04, 2005
Sunday Long Run
Sunday Long Run - 75mins, 15k's @ 5:05 mins/km
After a rare night shift in the office that culminated in a 2am departure, I grabbed seven hours sleep and headed out to the Kedron Brook path for my first Sunday long run in three weeks. Beginning in warm conditions at 11am, my legs felt good but after 1500m it was obvious that my lungs were still getting over the flu as I was gasping for air somewhat. I therefore concentrated on keeping my HR down for the duration of this run, hence the slower than normal 5:05 min/km pace. I'm in the recovery week of my four week program block, hence the 75 min effort instead of the usual 100 min effort.
At least the run has put paid to any lofty ambitions of a heroic 3KTT pb against the odds! I will spend this week gradually building my speed up with the aim of being fully fit and rest to run fast at speedwork on 13/9. Hopefully, my patience and caution will be rewarded down the track.
After a rare night shift in the office that culminated in a 2am departure, I grabbed seven hours sleep and headed out to the Kedron Brook path for my first Sunday long run in three weeks. Beginning in warm conditions at 11am, my legs felt good but after 1500m it was obvious that my lungs were still getting over the flu as I was gasping for air somewhat. I therefore concentrated on keeping my HR down for the duration of this run, hence the slower than normal 5:05 min/km pace. I'm in the recovery week of my four week program block, hence the 75 min effort instead of the usual 100 min effort.
At least the run has put paid to any lofty ambitions of a heroic 3KTT pb against the odds! I will spend this week gradually building my speed up with the aim of being fully fit and rest to run fast at speedwork on 13/9. Hopefully, my patience and caution will be rewarded down the track.
Friday, September 02, 2005
He's baaaaack!!!!
Friday Recovery run 30 mins/6km @ 5:03 mins/km
At long last, drove out to the Nundah Criterium and headed out along the Kedron Brook path for my first run in over a week. I got a stitch, the lungs felt a tad heavy and the legs were a little rusty, but I couldn't care less as I enjoyed and easy half hour in the warm sun. The shins felt good. Got my fortnightly rub afterward and am now brimming with energy to attack a "List of things to do" that has been neglected during my bout of ill health.
A huge weekend ahead beginning with drinks at the Albion Park dogs this arvo for departing work mate, Michael followed by drinks with fellow CoolRunning runners later this evening in the city. Can't wait for the start of the footy finals!!
Life's good....sensational even!!
At long last, drove out to the Nundah Criterium and headed out along the Kedron Brook path for my first run in over a week. I got a stitch, the lungs felt a tad heavy and the legs were a little rusty, but I couldn't care less as I enjoyed and easy half hour in the warm sun. The shins felt good. Got my fortnightly rub afterward and am now brimming with energy to attack a "List of things to do" that has been neglected during my bout of ill health.
A huge weekend ahead beginning with drinks at the Albion Park dogs this arvo for departing work mate, Michael followed by drinks with fellow CoolRunning runners later this evening in the city. Can't wait for the start of the footy finals!!
Life's good....sensational even!!
Thursday, September 01, 2005
A flu with bigger punch that Ali
Returned to work yesterday after missing 2.5 days of work and it was not a good move. My corner of the building is known as the "Icebox". As a runner now accustomed to training in a singlet at 6am in the middle of winter, I normally smirk at my shivering colleagues wrapping themselves in warm clothes whilst I work comfortably in just a business shirt and slacks. I was not smirking yesterday as I shivered uncontrollaby despite wearing a jumper and later adding a jacket to go with the aforementioned attire. By the end of the day, I was a mess, with a freely running nose and watery eyes. Thankfully, I will not have to be in the office again till Saturday.
I battled the watery eyes and runny nose whilst trying to get to sleep last night and then slept for 11 hours. This morning, I am still well short of 100% and not a happy man after missing another speedwork session. I can't remember the last time I had the flu for this long and am beginning to think that I must have picked up a second flu that blended in seamlessly with the first one.
Four consecutive training sessions have been now been missed and the River Run on 18/9 has now been axed from my race schedule. On the bright side, I've hopefully got the annual flu out of the way well before the all important Noosa Tri 10k run leg. Even better, winter has ended and as I look outside at the sun beating relentlessly down on the browning grass of my backyard, its warmth fills the cockles of my heart. Its Spring! Which means we are one season closer to Summer! You beauty! "I love a sunburnt country............."
I battled the watery eyes and runny nose whilst trying to get to sleep last night and then slept for 11 hours. This morning, I am still well short of 100% and not a happy man after missing another speedwork session. I can't remember the last time I had the flu for this long and am beginning to think that I must have picked up a second flu that blended in seamlessly with the first one.
Four consecutive training sessions have been now been missed and the River Run on 18/9 has now been axed from my race schedule. On the bright side, I've hopefully got the annual flu out of the way well before the all important Noosa Tri 10k run leg. Even better, winter has ended and as I look outside at the sun beating relentlessly down on the browning grass of my backyard, its warmth fills the cockles of my heart. Its Spring! Which means we are one season closer to Summer! You beauty! "I love a sunburnt country............."
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