I have been tagged by Ally
4 jobs I have had:
- Paper Boy - loved to throw the paper 20m across the yard dead accurate onto front door mat!
- Assistant cabinetmaker - one day only!
- Assistant librarian
- Reader Analyst(reading newspapers)
4 movies I could watch over and over:
- Indiana Jones
- James Bond
- Die Hard
- Without Limits - Steve Prefontaine
4 places I have lived:
- Caboolture
- Bribie Island
- Scarborough
- Wavell Heights
4 TV shows I love to watch:
- West Wing
- Seinfeld
- The Sopranos
- Without a Trace
4 places I have been on vacation:
- Melbourne for the Cox Plate
- Sydney for Sydney 2000
- Mooloolaba for the Mooloolaba Tri
- Gold Coast for the Gold Coast Marathon
4 websites I visit each day:
- hotmail.com
- foxsports.com.au
- blogger.com
- tradingroom.com.au
4 favorite foods:
- my home made pizza
- steak on the barbie
- cheesecake
- mango
4 places I would rather be right now:
- at start line of the Beijing Olympic Marathon wearing an Australian singlet
- in a basement in a small German town using medieval torture devices on the ref who gifted the Italian Diving Team a penalty kick on Monday night.
- preparing for the Ashes this summer with the Australian cricket team
- in a pub
4 favorite bands/singers:
- music is a waste of my time
4 Bloggers I am tagging:
- Robert Song, Superflake, Vat_Man, Langy/Rith
Thursday, June 29, 2006
Recovery week
Tues - 3k's in 11:26, 4k WU, 3k WD
Thurs - 4 x 500's @ 1:55's, 3k WU, 3K WD
After increasing the mileage steadily over the past month, its time for a recovery week! Freshening up a little for my sub 1:45 pacing duties at the Goldie this weekend doesn't hurt either. I currently have six runners in the Group and will probably pick up some more between now and then so it should be a fun day.
Saw Shane Lemcke on Monday for preventative physio, which I will now do every 4-6 weeks. Shane reckons I'm in fair order but the right hip is protruding forward a fraction, so he's given me some exercise to help free things up around the hips. So out comes the golf ball which to place at trigger points and then lie on.
Tuesday saw the Group doing 3-4k's at GC race pace, but there was no need for me to do that and instead I increased my speed by another five seconds down to 3:50's. It was nice to be up front ahead of most of the Group bar Jodie as I rolled along comfortably to record 11:26 for three k's. I felt comfortable enough to think that I could do 10:30 at next months 3K TT without trouble, but that's probably a sign that its been too long since I was running at that speed and have forgotten how hard it is!!
Some DOMS in the quads this morning - but got through a short speedwork session on the tready with no problems. Shins are feeling the best they have in a long time at present!
Life's good!!
Km's this week - 18
Km's this month - 197
Km's this year - 657
Consecutive alchol free days - 32
Thurs - 4 x 500's @ 1:55's, 3k WU, 3K WD
After increasing the mileage steadily over the past month, its time for a recovery week! Freshening up a little for my sub 1:45 pacing duties at the Goldie this weekend doesn't hurt either. I currently have six runners in the Group and will probably pick up some more between now and then so it should be a fun day.
Saw Shane Lemcke on Monday for preventative physio, which I will now do every 4-6 weeks. Shane reckons I'm in fair order but the right hip is protruding forward a fraction, so he's given me some exercise to help free things up around the hips. So out comes the golf ball which to place at trigger points and then lie on.
Tuesday saw the Group doing 3-4k's at GC race pace, but there was no need for me to do that and instead I increased my speed by another five seconds down to 3:50's. It was nice to be up front ahead of most of the Group bar Jodie as I rolled along comfortably to record 11:26 for three k's. I felt comfortable enough to think that I could do 10:30 at next months 3K TT without trouble, but that's probably a sign that its been too long since I was running at that speed and have forgotten how hard it is!!
Some DOMS in the quads this morning - but got through a short speedwork session on the tready with no problems. Shins are feeling the best they have in a long time at present!
Life's good!!
Km's this week - 18
Km's this month - 197
Km's this year - 657
Consecutive alchol free days - 32
Sunday, June 25, 2006
Detox concludes
Friday - 10k's @ 5:00 mins/km
Sunday - 21k's @ 5:00 mins/km
I've done it!! Not that there was any doubt that I was going to see out the detox to the very bitter end, but gees its great to eat some real food again. Ok, the Maccas Quarter Pounder meal I had for lunch today is not real food, but being only my third visit to Maccas this year, I'm sure you'll forgive me. To celebrate, I took MJ out to dinner at Chillies Mexican restaurant on Sandgate Rd at Clayfield where we enjoyed a nice meal - I had the Chilli Con Carne. MJ, being the Mexican food connissuer, rates Montezeuma's on Gympie Rd at Kedron as a better Mexican joint. Apart from lunch and dinner, I eased carefully out of detox mode, avoiding milk and bread among other things. I will slowly phase them back in over the next few days. I can't say that the detox has drastically improved my health, but I can certainly say that I feel at least 10-20% better than I did a few weeks ago and eagerly await any possible long term benefits. One interesting thing I've noted is that I've hardly had to blow my nose in the last fortnight whereas I normally do so several times a day(I've had a runny nose most of my life). There is a good chance that I have a mild allergy to dairy or wheat and an upcoming appointment with an allergist will tell me more.
After a long day at work today, I ran out of time to make it to Fitness First for my tready run so for my longest run of the year to date, starting at 5pm, I cruised from the Breaky Creek Hotel to the Ship Inn and back for 106 mins of running. Did it easily too. Nevertheless, my legs did remind me that its been a while since I did this kind of mileage - particularly my knees. My nipples, which are normally chafe free up to 25k also protested a little but otherwise I pulled up fantastic.
Gold Coast Half this weekend. I will be taking an unofficial Cool Running Sub 1:45 pace group so if you know anyone who wants to come along for the ride, drop me a line here.
Km's this week - 51
Km's this month - 179
Km's this year - 639
Consecutive alchol free days - 28
Sunday - 21k's @ 5:00 mins/km
I've done it!! Not that there was any doubt that I was going to see out the detox to the very bitter end, but gees its great to eat some real food again. Ok, the Maccas Quarter Pounder meal I had for lunch today is not real food, but being only my third visit to Maccas this year, I'm sure you'll forgive me. To celebrate, I took MJ out to dinner at Chillies Mexican restaurant on Sandgate Rd at Clayfield where we enjoyed a nice meal - I had the Chilli Con Carne. MJ, being the Mexican food connissuer, rates Montezeuma's on Gympie Rd at Kedron as a better Mexican joint. Apart from lunch and dinner, I eased carefully out of detox mode, avoiding milk and bread among other things. I will slowly phase them back in over the next few days. I can't say that the detox has drastically improved my health, but I can certainly say that I feel at least 10-20% better than I did a few weeks ago and eagerly await any possible long term benefits. One interesting thing I've noted is that I've hardly had to blow my nose in the last fortnight whereas I normally do so several times a day(I've had a runny nose most of my life). There is a good chance that I have a mild allergy to dairy or wheat and an upcoming appointment with an allergist will tell me more.
After a long day at work today, I ran out of time to make it to Fitness First for my tready run so for my longest run of the year to date, starting at 5pm, I cruised from the Breaky Creek Hotel to the Ship Inn and back for 106 mins of running. Did it easily too. Nevertheless, my legs did remind me that its been a while since I did this kind of mileage - particularly my knees. My nipples, which are normally chafe free up to 25k also protested a little but otherwise I pulled up fantastic.
Gold Coast Half this weekend. I will be taking an unofficial Cool Running Sub 1:45 pace group so if you know anyone who wants to come along for the ride, drop me a line here.
Km's this week - 51
Km's this month - 179
Km's this year - 639
Consecutive alchol free days - 28
Friday, June 23, 2006
Thursday - Close call
10k's @ 5:00-5:15 mins/km
Hit the tready at around 9am this morning for a planned 6 x 500m speedwork session. Fifteen minutes into a 20 minute warmup, I weakened dramatically and by 17 minutes, I had to stop because I was feeling faint. In fact I haven't been closer to passing out since I had some kind of reaction about an hour after getting a TB vaccine injection at De La Salle College in 89 or 90.
The cause? I forgot to defrost the chicken before leaving for work on Wednesday and with 4kg of frozen chicken jammed in the freezer, enough was enough! I wasn't buying any more! So I settled for a dinner of mashed potato and pumpkin with brocolli followed by porridge for desert. More porridge followed for breakfast, but clearly I didn't get enough energy. After a 20 min rest, a gluten/dairy free energy bar and lots of water, I ditched the 6 x 500 carefully eased through 33 mins at 5:15 to complete the session.
Am thoroughly sick to death of the detox. Would kill for my home made pizza, a Coke and chocolate RIGHT NOW! Nevertheless, I will persevere till Monday. I may even set the alarm for midnight before going to bed on Sunday and raid the fridge for a midnight junkfood snack!
Km's this week - 20
Km's this month - 148
Km's this year - 608
Consecutive alchol free days - 25
Hit the tready at around 9am this morning for a planned 6 x 500m speedwork session. Fifteen minutes into a 20 minute warmup, I weakened dramatically and by 17 minutes, I had to stop because I was feeling faint. In fact I haven't been closer to passing out since I had some kind of reaction about an hour after getting a TB vaccine injection at De La Salle College in 89 or 90.
The cause? I forgot to defrost the chicken before leaving for work on Wednesday and with 4kg of frozen chicken jammed in the freezer, enough was enough! I wasn't buying any more! So I settled for a dinner of mashed potato and pumpkin with brocolli followed by porridge for desert. More porridge followed for breakfast, but clearly I didn't get enough energy. After a 20 min rest, a gluten/dairy free energy bar and lots of water, I ditched the 6 x 500 carefully eased through 33 mins at 5:15 to complete the session.
Am thoroughly sick to death of the detox. Would kill for my home made pizza, a Coke and chocolate RIGHT NOW! Nevertheless, I will persevere till Monday. I may even set the alarm for midnight before going to bed on Sunday and raid the fridge for a midnight junkfood snack!
Km's this week - 20
Km's this month - 148
Km's this year - 608
Consecutive alchol free days - 25
Wednesday, June 21, 2006
Tuesday - PCRG - 3KTT
3KTT - 11:45, 3.5k WU, 3.5k WD
Bounced out of bed straight away when the alarm went at 4:40am in the knowledge that a big day lay ahead. Deducting five seconds from last week's speedwork pace of 4:00 mins left me with 3:55's and a target of 11:45 for the 3KTT. It felt good to roll along at that pace for 3k's. I acheived it comfortably and then immediately cruised back the way I had come to drag a few team mates home. Lots of PBs out there with everyone fired up for the Gold Coast in less then two weeks! Special mention to Langy and Jodie who went 9:56 and 10:05 respectively. You better beat my Nov 2004 9:55 PB before I get back to full speed, Langy because I don't intend for it to be there long!! C'mon Jodie - lets chase Krishna's 9:38 Group record now! Too many other outstanding runs to mention!!
A huge day followed. I was busy battling squillions of other desperate cricket fans trying to by tickets for this summer! After buying the maximum allocation of four for the Gabba one-dayer against the Poms, I set up new accounts in my brother's names and quickly rang around for other people's credit card details so I could use them instead of mine. When the dust had settled, I had 12 seats, in three blocks of four in the first three rows not far from each other. You beauty! Amidst this chaos, Queensland Cotton's share price dipped to an acceptable level for buying so I dived into the Stockmarket and took a small stake. Then I dashed out for a dentist appointment and she had the temerity to suggest I needed to see an oral hygienist!! Don't they know I haven't had sugar......uuhhmm for nine days?? Managed to get a bit of work done too!
Had to turn down an invitation to join MJ for dinner at the Sofitel with her company's directors from Melbourne because R4YL deadlines are pending and I had to go home and edit two reports. And besides, I don't think MJ's dining companions would have taken to a starving athlete picking at salad and drinking water by the gallon.
Gees..... the life of a runner....and LOVING IT!!!
Km's this week - 10
Km's this month - 138
Km's this year - 598
Bounced out of bed straight away when the alarm went at 4:40am in the knowledge that a big day lay ahead. Deducting five seconds from last week's speedwork pace of 4:00 mins left me with 3:55's and a target of 11:45 for the 3KTT. It felt good to roll along at that pace for 3k's. I acheived it comfortably and then immediately cruised back the way I had come to drag a few team mates home. Lots of PBs out there with everyone fired up for the Gold Coast in less then two weeks! Special mention to Langy and Jodie who went 9:56 and 10:05 respectively. You better beat my Nov 2004 9:55 PB before I get back to full speed, Langy because I don't intend for it to be there long!! C'mon Jodie - lets chase Krishna's 9:38 Group record now! Too many other outstanding runs to mention!!
A huge day followed. I was busy battling squillions of other desperate cricket fans trying to by tickets for this summer! After buying the maximum allocation of four for the Gabba one-dayer against the Poms, I set up new accounts in my brother's names and quickly rang around for other people's credit card details so I could use them instead of mine. When the dust had settled, I had 12 seats, in three blocks of four in the first three rows not far from each other. You beauty! Amidst this chaos, Queensland Cotton's share price dipped to an acceptable level for buying so I dived into the Stockmarket and took a small stake. Then I dashed out for a dentist appointment and she had the temerity to suggest I needed to see an oral hygienist!! Don't they know I haven't had sugar......uuhhmm for nine days?? Managed to get a bit of work done too!
Had to turn down an invitation to join MJ for dinner at the Sofitel with her company's directors from Melbourne because R4YL deadlines are pending and I had to go home and edit two reports. And besides, I don't think MJ's dining companions would have taken to a starving athlete picking at salad and drinking water by the gallon.
Gees..... the life of a runner....and LOVING IT!!!
Km's this week - 10
Km's this month - 138
Km's this year - 598
Sunday, June 18, 2006
Detox half way mark
Fri - 11k's @ 5:00 mins/km
Sun - 19k's @ 5:00 mins/km
The detox appears to be progressing well. I'm feeling healthy and alert for most of the part. A days eating usually goes like this
Breakfast - porridge with honey and or wheat free museli with rice milk, fruit
Morning/Afternoon Tea - fruit and/or sultanas, Rye Cruskits, rice cakes
Lunch/Dinner - BBQ Grilled Chicken Breast, marinated in extra virgin olive oil with chicken seasoning(yum!)with mashed potato/pumpkin and brocolli. OR Chicken casserole with onion, tin of unsalted, preservative free crushed tomatoes and unsalted, preservative free tomato paste.
The same thing all week is getting a little tiresome and if I find some time this week, I may try some recipes from a detox mag Karen M kindly lent me.
A solid run on Friday was followed by my longest run of the year this arvo. Got through both with a minimum of fuss. Things are shaping up rather nicely...
Hardest thing to do in the last coupla days was going to a great 30th B'day party for two mates, twins, Dan and Jimm. Whilst everyone else enjoyed a right royal pissup, yours truly clutched his water bottle all night and looked on wistfully.
Km's this week - 61(including 10k on Monday, for missed session last week)
Km's this month - 128
Km's this year - 588
Sun - 19k's @ 5:00 mins/km
The detox appears to be progressing well. I'm feeling healthy and alert for most of the part. A days eating usually goes like this
Breakfast - porridge with honey and or wheat free museli with rice milk, fruit
Morning/Afternoon Tea - fruit and/or sultanas, Rye Cruskits, rice cakes
Lunch/Dinner - BBQ Grilled Chicken Breast, marinated in extra virgin olive oil with chicken seasoning(yum!)with mashed potato/pumpkin and brocolli. OR Chicken casserole with onion, tin of unsalted, preservative free crushed tomatoes and unsalted, preservative free tomato paste.
The same thing all week is getting a little tiresome and if I find some time this week, I may try some recipes from a detox mag Karen M kindly lent me.
A solid run on Friday was followed by my longest run of the year this arvo. Got through both with a minimum of fuss. Things are shaping up rather nicely...
Hardest thing to do in the last coupla days was going to a great 30th B'day party for two mates, twins, Dan and Jimm. Whilst everyone else enjoyed a right royal pissup, yours truly clutched his water bottle all night and looked on wistfully.
Km's this week - 61(including 10k on Monday, for missed session last week)
Km's this month - 128
Km's this year - 588
Thursday, June 15, 2006
Sensational Session
2 x 5 min surges followed by hills
I skipped my usual Tuesday session with the PCRG in preference for today's session. One of my favourite sessions - surges and hills was a primary reason, but allowing extra recovery on Tuesday after 'cheating' with an extra session on Monday and of course allowing some sleep in time after the Socceroos glorious efforts on Monday night!
I don't know whether it was the distant cries of 'Queenslander' still ringing in my ears after last nights awesome effort by the Maroons, being four days into a detox or the cumulative effect of 18 days off the booze, but i felt SENSATIONAL this morning. After an adequate warm up, I was straining at the leash in the surges aroudn the Botanic Gardens, having to restrict myself to around 4:00 min/kms as part of my plan to gradually build up the speed up again. 3:30 pace only seemed a smooth gear change away. Made things a little harder on myself by doing a lot of yelling when I was out there.
Moving to the QUT Ampitheatre hill, I was cautious of my footing on the grass but the ankles were well strapped this morning and I had no probs. Made a cameo appearance with the A-Team motoring pass Glenda and Langy on the first hill rep before easing off and keeping the pace steady.
As I said, a sensational session! 3:30 pace at speedwork is only six weeks away!
Km's this week - 31
Km's this month - 98
Km's this year - 558
I skipped my usual Tuesday session with the PCRG in preference for today's session. One of my favourite sessions - surges and hills was a primary reason, but allowing extra recovery on Tuesday after 'cheating' with an extra session on Monday and of course allowing some sleep in time after the Socceroos glorious efforts on Monday night!
I don't know whether it was the distant cries of 'Queenslander' still ringing in my ears after last nights awesome effort by the Maroons, being four days into a detox or the cumulative effect of 18 days off the booze, but i felt SENSATIONAL this morning. After an adequate warm up, I was straining at the leash in the surges aroudn the Botanic Gardens, having to restrict myself to around 4:00 min/kms as part of my plan to gradually build up the speed up again. 3:30 pace only seemed a smooth gear change away. Made things a little harder on myself by doing a lot of yelling when I was out there.
Moving to the QUT Ampitheatre hill, I was cautious of my footing on the grass but the ankles were well strapped this morning and I had no probs. Made a cameo appearance with the A-Team motoring pass Glenda and Langy on the first hill rep before easing off and keeping the pace steady.
As I said, a sensational session! 3:30 pace at speedwork is only six weeks away!
Km's this week - 31
Km's this month - 98
Km's this year - 558
Tuesday: Personal Worst.....
3 x 1k @ 4:00 mins/km, 3k WU, 3k WD
Did my grocery shopping tonight and had to read every label on the products I looked at to avoid the detox banned ingredients - dairy, wheat, sugar, caffeine and salt. I recorded a PW of 40 minutes for my efforts!! Normally, I do a shop run in 20-25 mins and have a PB of around 16 minutes for a full trolley. Never mind, I'll try harder next time :-)
Fortunately things were better on the treadmill earlier in the evening. I put in an honest session and the shins behaved themselves. I was running on empty again towards the session from the lack of sugar and other energy foods in my system, but hopefully the purchases from the shop run will rectify that situation from now on.
Km's this week - 21
Km's this month - 88
Km's this year - 548
Did my grocery shopping tonight and had to read every label on the products I looked at to avoid the detox banned ingredients - dairy, wheat, sugar, caffeine and salt. I recorded a PW of 40 minutes for my efforts!! Normally, I do a shop run in 20-25 mins and have a PB of around 16 minutes for a full trolley. Never mind, I'll try harder next time :-)
Fortunately things were better on the treadmill earlier in the evening. I put in an honest session and the shins behaved themselves. I was running on empty again towards the session from the lack of sugar and other energy foods in my system, but hopefully the purchases from the shop run will rectify that situation from now on.
Km's this week - 21
Km's this month - 88
Km's this year - 548
Tuesday, June 13, 2006
Monday: Cheating....
11k's @ 5:00 mins/km
Am writing this at half time of the Socceroos WC opener after earlier sleeping like a baby from 7:30-10:30. Unusual for me to be able to go to sleep that early - the detox perhaps?
Those who know me will know that I am a stickler for not breaking many of the conventionally accepted 'rules' of running. Well, it was nice to be rebellious today and cheat the 'do not try to make up for a missed session' rule! On my normal Monday rest day, I hit the tready for an easy 11k, making up for the session I missed last week. Therefore, this week will see me run five times for 61k's but the current fortnight will still see me run eight times and won't exceed the planned mileage so I'm not that much of a bad boy!
Today's run went well and I had no probs backing up from yesterday's 16k. In fact the legs have that pleasant sensation of mild weariness that comes from high mileage - been a while since I felt that so its a case of 'Hello, old friend!'
The detox has gone to plan for the first 48 hours and tomorrow, I add red meat to the list of banned foodstuffs to round out the program after initially easing into it. Twelve days to go!! It could be my imagination, but already, the body feels a little different.
Km's this week - 11
Km's this month - 78
Km's this year - 538
Am writing this at half time of the Socceroos WC opener after earlier sleeping like a baby from 7:30-10:30. Unusual for me to be able to go to sleep that early - the detox perhaps?
Those who know me will know that I am a stickler for not breaking many of the conventionally accepted 'rules' of running. Well, it was nice to be rebellious today and cheat the 'do not try to make up for a missed session' rule! On my normal Monday rest day, I hit the tready for an easy 11k, making up for the session I missed last week. Therefore, this week will see me run five times for 61k's but the current fortnight will still see me run eight times and won't exceed the planned mileage so I'm not that much of a bad boy!
Today's run went well and I had no probs backing up from yesterday's 16k. In fact the legs have that pleasant sensation of mild weariness that comes from high mileage - been a while since I felt that so its a case of 'Hello, old friend!'
The detox has gone to plan for the first 48 hours and tomorrow, I add red meat to the list of banned foodstuffs to round out the program after initially easing into it. Twelve days to go!! It could be my imagination, but already, the body feels a little different.
Km's this week - 11
Km's this month - 78
Km's this year - 538
Sunday, June 11, 2006
Long Day...Longest run
16k's @ approx 5:00 mins/km
Started a long day, getting up at 5am and setting up the Running for Research course at West End and then was lead bike for the race. Then I headed straight to Fitness First eager to tackle my longest run of the year, but was confronted with a wailing fire alarm and 30 people milling around outside the entrance waiting to get in. Staff informed me that they were waiting for an all clear from the Fire Brigade. I couldn't wait for an all clear because I had to take MJ out to lunch for our first anniversary! So I headed for the Nundah Criterium for a run at my old stomping grounds in cool, windy conditions with a light drizzle! Just great! Anything beats running indoors!! Got through the 16k with few problems despite the energy tank hitting empty half way through. Started my detox this morning, eliminating wheat and dairy from my diet as of today and red meat as of tomorrow. So was fuelled with five apples, two mandarins and a carrot - definitely not enough carbs there!! Will fix that in future when I get stuck into porridge before my runs. Anyway, the run was just great, and energy issues aside I felt fairly strong throughout with the help of four one minute walking recoveries. Longest run of 2006 is now safely in the bank.
Made it to MJ's place on time and took her to the Summit Restaurant at Mt Cootha before heading to work for a short shift. Feeling positive about the running at the moment and am very committed to the detox.
Km's this week - 34
Km's this month - 67
Km's this year - 527
Started a long day, getting up at 5am and setting up the Running for Research course at West End and then was lead bike for the race. Then I headed straight to Fitness First eager to tackle my longest run of the year, but was confronted with a wailing fire alarm and 30 people milling around outside the entrance waiting to get in. Staff informed me that they were waiting for an all clear from the Fire Brigade. I couldn't wait for an all clear because I had to take MJ out to lunch for our first anniversary! So I headed for the Nundah Criterium for a run at my old stomping grounds in cool, windy conditions with a light drizzle! Just great! Anything beats running indoors!! Got through the 16k with few problems despite the energy tank hitting empty half way through. Started my detox this morning, eliminating wheat and dairy from my diet as of today and red meat as of tomorrow. So was fuelled with five apples, two mandarins and a carrot - definitely not enough carbs there!! Will fix that in future when I get stuck into porridge before my runs. Anyway, the run was just great, and energy issues aside I felt fairly strong throughout with the help of four one minute walking recoveries. Longest run of 2006 is now safely in the bank.
Made it to MJ's place on time and took her to the Summit Restaurant at Mt Cootha before heading to work for a short shift. Feeling positive about the running at the moment and am very committed to the detox.
Km's this week - 34
Km's this month - 67
Km's this year - 527
Friday, June 09, 2006
Illness # 10
9k's @ 5:15 mins/km
Picked up yet another cold which I endured from Wednesday morning. Fortunately, it was only a very low grade cold with weakness, lethargy and aching shins being the main probs and I didn't take the day off work. I delayed doing my Thursday speedwork session as I was still in the grip of the cold. Instead I ventured to Fitness First this morning and gingerly eased my lethargic body through a session at a conservative 5:15 mins/km pace - the slowest speed I can run without injuring myself. Fortunately, as I warmed up, the running got easier. I was on a high after the run as the endorphins took hold and I was thinking, 'hey, no more cold!' Unfortunately, I crashed back to earth around lunchtime and ended up having a two hour nap this afternoon.
The next two days will be interesting as I have to squeeze in 11k's tomorrow and 16k's on Sunday otherwise, I'll have to go back to scratch and start my 12 week booze ban all over again!!!
Km's this week - 18
Km's this month - 51
Km's this year - 511
Picked up yet another cold which I endured from Wednesday morning. Fortunately, it was only a very low grade cold with weakness, lethargy and aching shins being the main probs and I didn't take the day off work. I delayed doing my Thursday speedwork session as I was still in the grip of the cold. Instead I ventured to Fitness First this morning and gingerly eased my lethargic body through a session at a conservative 5:15 mins/km pace - the slowest speed I can run without injuring myself. Fortunately, as I warmed up, the running got easier. I was on a high after the run as the endorphins took hold and I was thinking, 'hey, no more cold!' Unfortunately, I crashed back to earth around lunchtime and ended up having a two hour nap this afternoon.
The next two days will be interesting as I have to squeeze in 11k's tomorrow and 16k's on Sunday otherwise, I'll have to go back to scratch and start my 12 week booze ban all over again!!!
Km's this week - 18
Km's this month - 51
Km's this year - 511
Tuesday, June 06, 2006
A detox looms.........
8 x 1 min, 45 sec SR, 3k WU, 3K WD
Up at 4:40 am this morning and off to speedwork in cool but not ridiculously cold conditions. This week I bump up the speed another notch to 4:05's. Its tough to tell how fast you are going at this session especially in the middle of a big crowd like we had today. However, I spoke to Andy S before the session and he normally does 4:00's at 1k reps so i made it my plan to keep around five seconds behind him. The session went well and I felt good throughout, especially on the brisk warm down run back to the Ship Inn. Nine days without a drink now and surprisingly enough, the only time I had a craving was when a XXXX Gold add came on the telly.
I'm feeling quite healthy at the moment but am not resting on my laurels. After exchanging a few emails with Karen M from the PCRG today, I've decided to undertake at least a two week detox after I've read the book Karen is kindly lending me. As Karen said, I've got nothing to lose but some little indulgences. I've already given up a big indulgence in alcohol, so what's a few little ones?
Km's this week - 9
Km's this month - 42
Km's this year - 502
Up at 4:40 am this morning and off to speedwork in cool but not ridiculously cold conditions. This week I bump up the speed another notch to 4:05's. Its tough to tell how fast you are going at this session especially in the middle of a big crowd like we had today. However, I spoke to Andy S before the session and he normally does 4:00's at 1k reps so i made it my plan to keep around five seconds behind him. The session went well and I felt good throughout, especially on the brisk warm down run back to the Ship Inn. Nine days without a drink now and surprisingly enough, the only time I had a craving was when a XXXX Gold add came on the telly.
I'm feeling quite healthy at the moment but am not resting on my laurels. After exchanging a few emails with Karen M from the PCRG today, I've decided to undertake at least a two week detox after I've read the book Karen is kindly lending me. As Karen said, I've got nothing to lose but some little indulgences. I've already given up a big indulgence in alcohol, so what's a few little ones?
Km's this week - 9
Km's this month - 42
Km's this year - 502
Sunday, June 04, 2006
Inspiration galore at Qld Half and Doomben 10,000
14k's @ 5:00 mins/km
Started the day with R4YL duties at Doomben in perfect running conditions that had me aching to pound the bitumen at full speed. As you can tell from the pic, I was nicely rugged up though! With three races starting within 20 minutes of each other it was impossible to catch them all at once but I managed to keep and eye on the key sections of the Half and 10k. As always it was inspirational to jump on my bike and ride with the lead bikes ahead of some elite runners, today it was Brian Livingston, comfortably pulling clear of his rivals in the Half.
Moving on to the PCRG, there was inspiration galore out there today with plenty of team mates cashing in on their hard training for sensational PB's. My good mate Langy comes to mind with a well deserved 36:59 or 37:00 in the 10k - well done mate. Jodie(2nd in F 10k),Jess, Daniel, Andy C, Chelle, Jan, Nic, the Stevo's - the list goes on. There was an abundance of wide grins out there this morning!! But for mine, the most inspirational run of the day goes to Glenda! Not only did Glenda run a mighty race for victory in the 10k and dip under 36 mins, but she made me cast my mind back to the October of 2004. At that time, I had three months of speedwork with Pat under my belt and ran a 38:22PB in the Nike 10k with what we now know to be a bad running stride. I was also wearing heavy shoes and had only moderate mileage under my belt. Glenda loomed up alongside me around the 8k mark and we ran togehter for some time before I pulled away in the last k. Twenty months of consistent training later, Glenda has improved two and a half minutes whilst I have battled shins splints and ill health. But Glenda has really shown me what consistent training and application can do and I know that if I can emulate that, then sub 35 beckons for me. Bring on the hard training!
14k's on the tready this arvo trying not to be too conspicious with my fist pumps as the Broncos got on top of the Warriors in the last 10 minutes. I felt the fittest and strongest I have for almost a month and only some brief Plantar Fascitis discomfort interrrupted my momentum. A quick self massage rectified that rare problem. I was talking to our resident former PF sufferer Ally for a while after the races this morning and we actually touched on the subject of her PF - I hope her PF is not contagious :-)
Km's this week - 41
Km's this month - 33
Km's this year - 491
Friday Recovery Run
10k's @ 5:10 mins/km
Felt tired, lethargic and weak but got the job done, albeit at a slightly reduced pace on the tready. Perhaps its witdrawl symptons after more than 100 hours without a drink?
Km's this week - 27
Km's this month - 19
Km's this year - 479
Felt tired, lethargic and weak but got the job done, albeit at a slightly reduced pace on the tready. Perhaps its witdrawl symptons after more than 100 hours without a drink?
Km's this week - 27
Km's this month - 19
Km's this year - 479
Thursday, June 01, 2006
Tready speedwork
3k WU, 2 x 1k @ 4:10 mins/km, 4k WD
Continued to ease back into the quicker stuff and got through this tready session with no dramas. I didn't even think about the shins which is a good sign.
A footnote to my alchol ban. On Tuesday, barely 24 hours after I had commenced the period of sobriety, two large packages that I had completely forgotten about were waiting for me when I got home from work........... A dozen bottles of red with a free carton of Crown Lagers that I had ordered from Cellarmaster - a mere $99 the lot. Ouch!
Km's this week - 17
Km's this month - 9
Km's this year - 469
Continued to ease back into the quicker stuff and got through this tready session with no dramas. I didn't even think about the shins which is a good sign.
A footnote to my alchol ban. On Tuesday, barely 24 hours after I had commenced the period of sobriety, two large packages that I had completely forgotten about were waiting for me when I got home from work........... A dozen bottles of red with a free carton of Crown Lagers that I had ordered from Cellarmaster - a mere $99 the lot. Ouch!
Km's this week - 17
Km's this month - 9
Km's this year - 469
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