Fri - 50 mins, 10k's @ 5:00mins/km
Sun 120mins, 25k's @ 4:47mins/km
After driving out to Ippy in the morning to cover the Park to Park for R4YL, it wasn't until 10:45am that I was able to start my long run in glorious sun at Kedron Brook. After the first two k's. I realised that I was a touch dehydrated and should have drunk more water whilst at Ippy. Nevertheless, a good drink of water at the 7k and a GU and 400ml of Enervit at the 15k ensure that I had the energy to cruise comfortably throughout the session. I felt really comfortable at the pace and 4:51 was my slowest kilometre split - am really looking forward to getting a handful of these long runs under my belt. I've been conservative in doing most of my long runs at 5:00's recently, but 4:40's is closer to my natural pace at present. I finished the run just before 1pm under warm sun and with a film of salt crystals covering my upper body.
Have pulled up exceptionally well except for my sunburnt ears - its been a while since I had to apply sunscreen and it was always going to be a question of which part of my body would I forget to put sunscreen.
Am fully recovered from the cold of last week and am raring to go this week. The plantar fasciitis continues to heal slowly and there is no longer any discomfort when self massaging for about two inches from the ball of the foot running towards the heel. However there is still an inch long piece where the PF reaches the heel that causes me to grit my teeth when I get stuck into it with my knuckles.
Km's this week - 54
Km's this month - 192
Km's this year - 865
Consecutive alcohol free days - 63
Monday, July 31, 2006
Thursday, July 27, 2006
Misty morning
5 x 950m(approx)with 50-60 sec SR, 3k WU, 3k WD
This morning featured the mistiest morning I can recall in Brisbane in my time training with the PCRG. We could hadly see the other side of the River and even part of the Story Bridge and its lights were obscured from just a few hundred metres away. For safety reasons, Pat moved the session from Riverside Drive to under the Story Bridge and so off we headed, passing the Dutch replica ship, the Duyfken moored at Customs House along the way.
It fair effort for me this morning given I'm around 90% recovered from the cold. I wasn't far behind A-Team in the first 950m rep covered in 3:25, but that took a fair bit out of me. I could have easily flogged myself and kept doing those splits but
eased off and ran to how I felt. I ran 3.25, 3.31, 3.39, 3.41 and then 4:13 tempo
for a fifth one k rep instead of 2 x 500's. A lot of people put in a hard effort this morning and as a result, nobody accompanied me as I cruised back to the Ship Inn at 4:20-4:30 pace.
Shins were a little achey mid morning - not surprising given the cold and I
took the opportunity to lie down, relax and watch a few West Wing DVD's.
Clairie's constant nagging, insisting I quit Fitness First for the good of my health is starting to get through somewhat. I've decided to reduce my treadmill sessions from six per fortnight to four. I think most of the muscle memory benefits for my running gait that have been brought about by treadmill running have been realised but I will do another three months just to be sure. In November, I will bid farewell to that abominable germ ridden cesspit and try and find an open air gym for weekly or fortnightly Wednesday mid week long runs on a tready.
Km's this week - 19
Km's this month - 157
Km's this year - 830
Consecutive alcohol free days - 60
This morning featured the mistiest morning I can recall in Brisbane in my time training with the PCRG. We could hadly see the other side of the River and even part of the Story Bridge and its lights were obscured from just a few hundred metres away. For safety reasons, Pat moved the session from Riverside Drive to under the Story Bridge and so off we headed, passing the Dutch replica ship, the Duyfken moored at Customs House along the way.
It fair effort for me this morning given I'm around 90% recovered from the cold. I wasn't far behind A-Team in the first 950m rep covered in 3:25, but that took a fair bit out of me. I could have easily flogged myself and kept doing those splits but
eased off and ran to how I felt. I ran 3.25, 3.31, 3.39, 3.41 and then 4:13 tempo
for a fifth one k rep instead of 2 x 500's. A lot of people put in a hard effort this morning and as a result, nobody accompanied me as I cruised back to the Ship Inn at 4:20-4:30 pace.
Shins were a little achey mid morning - not surprising given the cold and I
took the opportunity to lie down, relax and watch a few West Wing DVD's.
Clairie's constant nagging, insisting I quit Fitness First for the good of my health is starting to get through somewhat. I've decided to reduce my treadmill sessions from six per fortnight to four. I think most of the muscle memory benefits for my running gait that have been brought about by treadmill running have been realised but I will do another three months just to be sure. In November, I will bid farewell to that abominable germ ridden cesspit and try and find an open air gym for weekly or fortnightly Wednesday mid week long runs on a tready.
Km's this week - 19
Km's this month - 157
Km's this year - 830
Consecutive alcohol free days - 60
Wednesday, July 26, 2006
Back in action
8k recovery run @ 5:15 mins/km
Stated my day by going to QSMC at the Gabab for my second preventative physio session with Shane Lemcke. Shane was happy with how I had managed to free up my hips over the past month with golf ball self massaging exercises. He proclaimed me in fairly good working order and I will go back and see him in six weeks. In the meantime, I'll continue to spend 5-10 minutes with the golf ball five or six times a week. I'll use the golf ball on my rig ht tensor fascia lata under the right hips and also on the top of my left glute.
Dropped into Fitness First on the way home for 8k's on the tready. The body was a little weak intially and I worked up a bigger sweat than normal but felt great afterward. Fitness First remains a prime suspect for causing all my ill health this year, but fortunately, I've only got three months left of regular treadmill running. Believe me when I say I'm paranoid about disinfecting the tready prior to use and taking great care not to bring my hands anywear near my nose and mouth after I have entered the building!
Km's this week - 8
Km's this month - 146
Km's this year - 819
Consecutive alcohol free days - 59
Stated my day by going to QSMC at the Gabab for my second preventative physio session with Shane Lemcke. Shane was happy with how I had managed to free up my hips over the past month with golf ball self massaging exercises. He proclaimed me in fairly good working order and I will go back and see him in six weeks. In the meantime, I'll continue to spend 5-10 minutes with the golf ball five or six times a week. I'll use the golf ball on my rig ht tensor fascia lata under the right hips and also on the top of my left glute.
Dropped into Fitness First on the way home for 8k's on the tready. The body was a little weak intially and I worked up a bigger sweat than normal but felt great afterward. Fitness First remains a prime suspect for causing all my ill health this year, but fortunately, I've only got three months left of regular treadmill running. Believe me when I say I'm paranoid about disinfecting the tready prior to use and taking great care not to bring my hands anywear near my nose and mouth after I have entered the building!
Km's this week - 8
Km's this month - 146
Km's this year - 819
Consecutive alcohol free days - 59
Monday, July 24, 2006
Wipeout
I've been floored by this cold/sore throat for almost a week now. On the weekend it mutated into a runny nose and watery eyes. My body and legs have been weak and achey so since my last run on Tuesday, running has been out of question. Even Clairie would not have been able to run under these circumstances.
I've ruled out speedwork with the PCRG for Tuesday and will go on Thursday instead. Am still hoping to be sufficiently recovered for a easy 10k recovery run sometime late tomorrow.
I've ruled out speedwork with the PCRG for Tuesday and will go on Thursday instead. Am still hoping to be sufficiently recovered for a easy 10k recovery run sometime late tomorrow.
Thursday, July 20, 2006
An ill timed sore throat
I awoke yesterday keen to enjoy an annual leave day only to find that I had come down with a mild sore throat, if any sore throat can be called that. This is my first cold or flu since late May and hopefully I'll shake it quickly. The body was somewhat lethargic and the shins were a little achey as is usually the case when I come down with something. I'm not feeling a great deal better today and will be delaying my Thursday speedwork session till Friday.
All going well, I should still get through the week without missing any training or reducing mileage.
All going well, I should still get through the week without missing any training or reducing mileage.
Tuesday, July 18, 2006
PCRG resumes speedwork
8x 1 min with 45 sec SR, 3k WU, 3k WD
A large contingent fronted at the Ship Inn this morning eager for some hard running after two weeks of easy runs following the Gold Coast events. I was feeling fantastic upon arrival, but nevertheless, by the time we reached the Story Bridge, I was feeling a little weak with hunger. This had its roots in the events of Sunday night when i cooked a delicious beef stir fry with plenty of rice - half for dinner and half for lunch on Monday. The first thing that came to mind upon awakening on Monday morning was "f%#^ - did I remember to put the stir fry in the fridge?" Sadly, I hadn't and was certainly not going to risk eating a possibly bacteria infested meal. In hindsight, having salad for lunch yesterday didn't provide me with enough energy and even the pizza for dinner last night and the large bowl of porridge before training weren't enough to top up my energy reserves. Fortuantely, I had enough left in the tank to spend the session running with Gerard who normally does his efforts in the vincity of the 3:35 min/km pace I wanted to do today. I ran with control and managed to resist that little voice in my head saying 'Go on - floor it and beat everyone else this rep!" I wrapped up a pleasantly satisfying session with a brisk tempo run back to the Ship Inn with Langy and Wayne.
Now, I just have to try and eat a little more on Monday's and Wednesday's in particular to ensure I'm fueled for all speedwork sessios.
Km's this week - 9
Km's this month - 138
Km's this year - 800
Consecutive alcohol free days - 51
A large contingent fronted at the Ship Inn this morning eager for some hard running after two weeks of easy runs following the Gold Coast events. I was feeling fantastic upon arrival, but nevertheless, by the time we reached the Story Bridge, I was feeling a little weak with hunger. This had its roots in the events of Sunday night when i cooked a delicious beef stir fry with plenty of rice - half for dinner and half for lunch on Monday. The first thing that came to mind upon awakening on Monday morning was "f%#^ - did I remember to put the stir fry in the fridge?" Sadly, I hadn't and was certainly not going to risk eating a possibly bacteria infested meal. In hindsight, having salad for lunch yesterday didn't provide me with enough energy and even the pizza for dinner last night and the large bowl of porridge before training weren't enough to top up my energy reserves. Fortuantely, I had enough left in the tank to spend the session running with Gerard who normally does his efforts in the vincity of the 3:35 min/km pace I wanted to do today. I ran with control and managed to resist that little voice in my head saying 'Go on - floor it and beat everyone else this rep!" I wrapped up a pleasantly satisfying session with a brisk tempo run back to the Ship Inn with Langy and Wayne.
Now, I just have to try and eat a little more on Monday's and Wednesday's in particular to ensure I'm fueled for all speedwork sessios.
Km's this week - 9
Km's this month - 138
Km's this year - 800
Consecutive alcohol free days - 51
Monday, July 17, 2006
Sunday - Longest run of the year!
Fri - 10k's @ 5:00 mins/km
Sun - 24k's @ 4:55 mins/km
The plantar fasciitis continued to slowly recover over the weekend and I was able to get through my longest run of the year to date without any issues. I treated myself to a Sunday long run along the Kedron Brook path and just motored along throughout with a narrow range of kilometre splits between 4:51 and 4:59. Just as pleasing as the run was my rapid recovery with little soreness or tiredness in the legs as the day wore on. Bring on the Noosa Half.
The PCRG had their annual dinner on Saturday night and whilst there was little doubt that most people had a fabulous time, the sober Matty found it a little harder to get into the groove! The evening really rammed home how much alcohol assists a good time, either as a social lubricant or relaxant. That's not to say I sat quietly in a corner all night, because I made every effort to throw myself into the thick of the festivities, taking the mike after dinner to take the piss out of a few team mates with some gags and outstaying MJ and Langy who both departed before me.
Km's this week - 55
Km's this month - 129
Km's this year - 791
Consecutive alcohol free days - 49
Sun - 24k's @ 4:55 mins/km
The plantar fasciitis continued to slowly recover over the weekend and I was able to get through my longest run of the year to date without any issues. I treated myself to a Sunday long run along the Kedron Brook path and just motored along throughout with a narrow range of kilometre splits between 4:51 and 4:59. Just as pleasing as the run was my rapid recovery with little soreness or tiredness in the legs as the day wore on. Bring on the Noosa Half.
The PCRG had their annual dinner on Saturday night and whilst there was little doubt that most people had a fabulous time, the sober Matty found it a little harder to get into the groove! The evening really rammed home how much alcohol assists a good time, either as a social lubricant or relaxant. That's not to say I sat quietly in a corner all night, because I made every effort to throw myself into the thick of the festivities, taking the mike after dinner to take the piss out of a few team mates with some gags and outstaying MJ and Langy who both departed before me.
Km's this week - 55
Km's this month - 129
Km's this year - 791
Consecutive alcohol free days - 49
Thursday, July 13, 2006
PF recovery continues...
4 x 500 @ 1:50's. 90sec SR, 4kWU, 5k WD
The PF continues to recover well and I can still walk and run without discomfort. Even when I bend back my toes and use my thumb knuckles for a torturous self massage session, I only endure just pain instead of excruciating agony!! I've heard enough stories from those who have battled PF for months of years but my progress so far gives me cause for quiet optimism.
A nice session on the tready this morning - buildup to the Noosa Half continues nicely.
Km's this week - 21
Km's this month - 95
Km's this year - 757
Consecutive alcohol free days - 46
The PF continues to recover well and I can still walk and run without discomfort. Even when I bend back my toes and use my thumb knuckles for a torturous self massage session, I only endure just pain instead of excruciating agony!! I've heard enough stories from those who have battled PF for months of years but my progress so far gives me cause for quiet optimism.
A nice session on the tready this morning - buildup to the Noosa Half continues nicely.
Km's this week - 21
Km's this month - 95
Km's this year - 757
Consecutive alcohol free days - 46
Tuesday, July 11, 2006
Two careless mistakes.....
2 x 1k @ 3:38, 3:27 with 90 SR, 4k WU, 4k WD.
Yesterday saw the inch long area of discomfort in my plantar fasciitis lengthen all the way from the ball to the heel. Fortunately, I was still able to walk with very little discomfort. Nevertheless, I made an emergency appointment to see my regular podiatrist, Ashley Mahoney at UQ this afternoon. After I fessed up to some of the stupid things I've done recently, Ash pinpointed the following as most probably causing my PF problem
1 - Running about 200m of the Gold Coast Half Marathon backwards. It seemed like a good idea at the time to turn around and offer some encouragement to the pack I was pacing, but I'm paying the price for it now. Ash says that instead of the normal process of PF inflexion when running, it did the opposite, probably causing a small tear that has slowly lengthened over the past week whilst also creating tightness in the area.
2 - Letting the mileage of one pair of my Brooks Glycerin 4's blow out to 826k's - at least 100k's past their retirement date. This, to a much lesser extent was another problem. I normally check my shoe mileage before every pod appt, but rescheduled my last two appts, leading to this debacle. It didn't help that my orthotics masked the breakdown of the shoe's midsection to some degree. Nevertheless, this is an amateur mistake and I'm quite cranky with myself for it!
On the bright side, I've been doing most things right in my treatment of the PF so far. Ash now has me taping it up with strapping tape and says I get to keep using Ally's Strasburg sock. Ash also suggested telling Bruno to 'go medium' at my next rub on Friday. However, i'm not sure Bruno understands the concept of medium... :) Oh yeah, did I mention I can keep running?
Driving home from the appointment with Ash, I couldn't bear the thought of going to the gym so did my session at Kedron Brook at dusk. With a full moon reflecting of the Kedron Brook channel leading to the bay, I did my first k along the smooth bitumen path next to the channel into a reasonable headwind. Targetting 3:40's for the session, I opened with a nice 3:38. I told myself to take it easy for the second k with the tailwind sure to be worth five seconds and was surprised to record 3:27, with plenty left in the tank. Its nice to be running that fast again :)
Km's this week - 10
Km's this month - 84
Km's this year - 746
Consecutive alcohol free days - 44
Yesterday saw the inch long area of discomfort in my plantar fasciitis lengthen all the way from the ball to the heel. Fortunately, I was still able to walk with very little discomfort. Nevertheless, I made an emergency appointment to see my regular podiatrist, Ashley Mahoney at UQ this afternoon. After I fessed up to some of the stupid things I've done recently, Ash pinpointed the following as most probably causing my PF problem
1 - Running about 200m of the Gold Coast Half Marathon backwards. It seemed like a good idea at the time to turn around and offer some encouragement to the pack I was pacing, but I'm paying the price for it now. Ash says that instead of the normal process of PF inflexion when running, it did the opposite, probably causing a small tear that has slowly lengthened over the past week whilst also creating tightness in the area.
2 - Letting the mileage of one pair of my Brooks Glycerin 4's blow out to 826k's - at least 100k's past their retirement date. This, to a much lesser extent was another problem. I normally check my shoe mileage before every pod appt, but rescheduled my last two appts, leading to this debacle. It didn't help that my orthotics masked the breakdown of the shoe's midsection to some degree. Nevertheless, this is an amateur mistake and I'm quite cranky with myself for it!
On the bright side, I've been doing most things right in my treatment of the PF so far. Ash now has me taping it up with strapping tape and says I get to keep using Ally's Strasburg sock. Ash also suggested telling Bruno to 'go medium' at my next rub on Friday. However, i'm not sure Bruno understands the concept of medium... :) Oh yeah, did I mention I can keep running?
Driving home from the appointment with Ash, I couldn't bear the thought of going to the gym so did my session at Kedron Brook at dusk. With a full moon reflecting of the Kedron Brook channel leading to the bay, I did my first k along the smooth bitumen path next to the channel into a reasonable headwind. Targetting 3:40's for the session, I opened with a nice 3:38. I told myself to take it easy for the second k with the tailwind sure to be worth five seconds and was surprised to record 3:27, with plenty left in the tank. Its nice to be running that fast again :)
Km's this week - 10
Km's this month - 84
Km's this year - 746
Consecutive alcohol free days - 44
Sunday, July 09, 2006
Brisbane Road Runners 14k
Fri - 10k's @ 5:00 mins/km
Sun - 23k's @ about 4:50 mins/km
After an easy and discomfort free recovery run on Friday, I continued my efforts to shake off my nagging PF problem in the left foot. Fortunately, Bruno is only a few hundred metres from my place so I ducked into see him between appt's and he assessed my problem as a tight tendon and recommended four minutes of self massage or icing twice per day to go with some stretching. I've also had a good chat with Ally and borrowed her Strassburg sock to sleep in. http://www.thesock.com/
With no speedwork at Pat's this week, I was free to do a Sunday Long Run for my weekly non treadmill run this morning! Gees - only someone who has spent several months running on a treadmill can appreciate how much better it is to run in the great outdoors. Anyway, I went to West End and with my running mate for the morning, Langy nowhere to be seen, I renewed my BRRC membership and entered the 14k race. Still no sign of Langy when Race Director Robbie Lofthouse sent the field on its way. Normally, I would use an event like this to practice my pacing, but my brain was in neutral and I was busy thinking of a practical joke I could play on Langy for standing me up this morning. So I rolled along clocking a range of splits between 4:33 and 5:05 in very cool, but beautiful conditions. Its always a bit funny doing an easy run whilst others around you race the event. Its very easy to get carried away and find yourself trying to reel in the person in front of you! The PF behaved itself and I finished the 14k and then after a quick chat with the ladies winner, Tesso(you indestructible thing!) I did another 7k loop followed by a 2k out and back to wrap up the proceedings for the morning.
Hit the pool for 20 minutes cold water recovery upon arrival at home(I try to do approximately 1 min in pool per k run). This morning, I did this standing on the third step down with the water freezing my legs and sun heating my back whilst I ate porridge and read the Sunday Mail - aaah the simple pleasures! Went back to bed and put the Skins on and read some more of the paper before I treated myself to half a custard tart from Carby's Bakehouse for morning tea. Not a small custard tart mind you - a family sized one! I earned it!
Km's this week - 53
Km's this month - 74
Km's this year - 736
Consecutive alcohol free days - 42
Sun - 23k's @ about 4:50 mins/km
After an easy and discomfort free recovery run on Friday, I continued my efforts to shake off my nagging PF problem in the left foot. Fortunately, Bruno is only a few hundred metres from my place so I ducked into see him between appt's and he assessed my problem as a tight tendon and recommended four minutes of self massage or icing twice per day to go with some stretching. I've also had a good chat with Ally and borrowed her Strassburg sock to sleep in. http://www.thesock.com/
With no speedwork at Pat's this week, I was free to do a Sunday Long Run for my weekly non treadmill run this morning! Gees - only someone who has spent several months running on a treadmill can appreciate how much better it is to run in the great outdoors. Anyway, I went to West End and with my running mate for the morning, Langy nowhere to be seen, I renewed my BRRC membership and entered the 14k race. Still no sign of Langy when Race Director Robbie Lofthouse sent the field on its way. Normally, I would use an event like this to practice my pacing, but my brain was in neutral and I was busy thinking of a practical joke I could play on Langy for standing me up this morning. So I rolled along clocking a range of splits between 4:33 and 5:05 in very cool, but beautiful conditions. Its always a bit funny doing an easy run whilst others around you race the event. Its very easy to get carried away and find yourself trying to reel in the person in front of you! The PF behaved itself and I finished the 14k and then after a quick chat with the ladies winner, Tesso(you indestructible thing!) I did another 7k loop followed by a 2k out and back to wrap up the proceedings for the morning.
Hit the pool for 20 minutes cold water recovery upon arrival at home(I try to do approximately 1 min in pool per k run). This morning, I did this standing on the third step down with the water freezing my legs and sun heating my back whilst I ate porridge and read the Sunday Mail - aaah the simple pleasures! Went back to bed and put the Skins on and read some more of the paper before I treated myself to half a custard tart from Carby's Bakehouse for morning tea. Not a small custard tart mind you - a family sized one! I earned it!
Km's this week - 53
Km's this month - 74
Km's this year - 736
Consecutive alcohol free days - 42
Thursday, July 06, 2006
QUEENSLANDER!!!!!! Plus upcoming goals
4 x 500 @ 1:52's with 90 sec SR. 4k WU, 4k WD.
Well, didn't we get to see a helluva game last night? I drove out to D-Bay to watch the game at RooBoy's place and we were quietly confident of a good showing. Despite appalling reffing and a 16 point turnaround for NSW early in the second half, the old Qld spirit came to the fore yet again!! What a magical finish. I felt like running a Marathon right after the game - sub 3 would have never been in doubt!!! And no, Clairie, I did not have a drink and am now onto my 39th consecutive alcohol free day!
Today, the left PF continued to give me a few niggles but I got through a solid session nicely enough. Have read the chapter on PF in a book called Fixing Your Feet by John Vanhoff that MJ gave me to read some time ago and I will start doing some of the stretching exercises recommended. I'm currently wearing and old pair of runners and my orthotics around the house instead of going barefoot and am utilising the frozen water bottle twice daily. I have also emailed our resident PF expert, Ally for some advice. I'm pretty confident that I can nip this in the bud before it becomes a cause for concern.
Right now, I'm feeling pretty healthy and have done well since the detox, but am hedging my bets by not consuming milk or bread until I can rule out an allergy to either dairy or wheat. Unfortunately, the first allergist I tried to book with can't see me till the middle of October so I'm trying some more. Nevertheless, I'm training well at the moment and am feeling fit and strong. I won't be reaching full training mileage till September but will enter the Noosa Half in late August and I think I'm a reasonable chance of breaking 85 mins. That'll set me up nicely for a sub 80 min run at my following Half.
Km's this week - 20
Km's this month - 41
Km's this year - 703
Consecutive alcohol free days - 39
Well, didn't we get to see a helluva game last night? I drove out to D-Bay to watch the game at RooBoy's place and we were quietly confident of a good showing. Despite appalling reffing and a 16 point turnaround for NSW early in the second half, the old Qld spirit came to the fore yet again!! What a magical finish. I felt like running a Marathon right after the game - sub 3 would have never been in doubt!!! And no, Clairie, I did not have a drink and am now onto my 39th consecutive alcohol free day!
Today, the left PF continued to give me a few niggles but I got through a solid session nicely enough. Have read the chapter on PF in a book called Fixing Your Feet by John Vanhoff that MJ gave me to read some time ago and I will start doing some of the stretching exercises recommended. I'm currently wearing and old pair of runners and my orthotics around the house instead of going barefoot and am utilising the frozen water bottle twice daily. I have also emailed our resident PF expert, Ally for some advice. I'm pretty confident that I can nip this in the bud before it becomes a cause for concern.
Right now, I'm feeling pretty healthy and have done well since the detox, but am hedging my bets by not consuming milk or bread until I can rule out an allergy to either dairy or wheat. Unfortunately, the first allergist I tried to book with can't see me till the middle of October so I'm trying some more. Nevertheless, I'm training well at the moment and am feeling fit and strong. I won't be reaching full training mileage till September but will enter the Noosa Half in late August and I think I'm a reasonable chance of breaking 85 mins. That'll set me up nicely for a sub 80 min run at my following Half.
Km's this week - 20
Km's this month - 41
Km's this year - 703
Consecutive alcohol free days - 39
Wednesday, July 05, 2006
Tuesday - solo speedwork
2 x 1k @ 3:45 mins/km, 4k WU, 4k WD
My left Plantar Fasciitis gave me a little grief on Monday afternoon and evening so I spent some time rolling it on a frozen water bottle. I did likewise throughout Tuesday arvo at work. Causes? Possibly the PF adjusting to the increasing mileage or possibly it was the 200 or so metres of the Half Marathon I ran backwards when talking to and urging on my pace group.
Pat is only holding 50 min easy runs for the next fortnight with most of the squad and Pat himself in recovery mode after the Gold Coast so I did a session at Fitness First on my way home from work instead. The PF was just a touch uncomfortable but certainly not painful and I carefully eased my way through the session without any difficulty. The 3:45's were the fastest I have run in over six months and I did so fairly comfortably so the fitness is coming along nicely.
Am not too concerned about the PF - I think its just a little niggle but to be on the safe side, I'll consult our resident PF expert, Ally to see what she has to say.
Km's this week - 10
Km's this month - 31
Km's this year - 693
Consecutive alcohol free days - 37
My left Plantar Fasciitis gave me a little grief on Monday afternoon and evening so I spent some time rolling it on a frozen water bottle. I did likewise throughout Tuesday arvo at work. Causes? Possibly the PF adjusting to the increasing mileage or possibly it was the 200 or so metres of the Half Marathon I ran backwards when talking to and urging on my pace group.
Pat is only holding 50 min easy runs for the next fortnight with most of the squad and Pat himself in recovery mode after the Gold Coast so I did a session at Fitness First on my way home from work instead. The PF was just a touch uncomfortable but certainly not painful and I carefully eased my way through the session without any difficulty. The 3:45's were the fastest I have run in over six months and I did so fairly comfortably so the fitness is coming along nicely.
Am not too concerned about the PF - I think its just a little niggle but to be on the safe side, I'll consult our resident PF expert, Ally to see what she has to say.
Km's this week - 10
Km's this month - 31
Km's this year - 693
Consecutive alcohol free days - 37
Monday, July 03, 2006
Gold Coast Half Marathon
Fri - 6k's @ 5:00 mins/km
Sun - GC Half - 1:44:30
What a great weekend down the Coast! MJ and I drove down late Saturday morning and checked into the same unit we stayed at last year - a convenient 500m stroll from the start/finish area. I headed down to the Race Expo shortly afterwards and spent most of the arvo helping out R4YL publisher Dan Green at the R4YL booth, handing out freebie copies. Standing up for a few hours certainly took its toll on the legs and its certainly not something that I would I would do if I had a serious race the next day. A drive down to Coolangatta for dinner at the Aztec mexican resaurant with MJ and her mate, Megan followed. That would be another no-no for the night prior to a serious race! Then I had to get my race kit and home made 'Sub 1:45' sign ready before bed.
Awoke at 4:40 am to receive a textie from my brother Benno in the UK taking great delight in yet another Pommie choke at the World Cup and watching a nation in mourning! Before I knew it I was at the start with my pace group members gathered around me and several runners coming up and asking if they could tag along. A record Half Marathon field and the usual wannabes clogging up the front of the field ensured a slow opening k of 5:37. Fortunately, I had warned everyone that a slow start may happen. With the field opening up, I was embarrassed to over-correct with a 4:37 second k before I settled down into steady splits in the high 4:40's or low 4:50's. With a 'Sub 1:45 pacer' sign saftery pinned to the back of my singlet, I was picking up heaps of runners along the way who wanted to join in. Some humour for my pace group came when I ducked into the bushes at 6k for a brief toilet stop and then sprinted 400 metres to catch up with the pack. Shortly afterwards, I really got into the zone and reeled off seven consecutive k's of either 4:55 or 4:56. By 15k's some of my pack were feeling good and moving ahead but I kept everyone else in the mid 4:50's, telling them to stick with me for a low or sub 1:44. With three k's to go, I urged anyone who was up to it to go on ahead and was very proud when most of them did. The spectators were lined up everywhere in the last few k's and it was a great atmosphere. I stopped about 300 metres from the finish with my watch reading 1:43 and spent a minute urging everyone to dig in and break sub 1:45. Then i sprinted for the line myself, stopping my watch at 1:44:30.
I then made my way quickly through the recovery area and back to the PCRG tent to change, grabbed my notebook and media pass and headed out to watch the Sub 3hr pack run by in the Marathon. I then saw Troopy's win and was part of the media scrum getting quotable quotes from him afterward. Following that, I dashed down to the 1k mark for the 10k race to record some splits and then scooted back to the finish line to catch the sub 3hr Marathoners cross the line. It was very poignant watch numerous sub 3hr runners achieve exactly what I want to achieve next year. I was going off like a nut when Glenda crossed the line in 2:55:XX - it was a fantastic moment for Glenda who has tried so long and so hard to get that sub 3 - viewing it was one of the highlights of my day! I then caught the finish of the 10k race and hung out with team mates at the PCRG tent.
Normally, I'd have stayed down the Gold Coast and partied on but with my alcohol ban, I just didn't feel like celebrating whilst clutching a bottle of water and had to go to work anyway so it was back up the highway to Brissy for me. I did manage to head out to Suncorp Stadium to catch a gutsy Baby Broncos win over the Sharkies before heading into work. With R4YL going to print on Wednesday, I put together an intro and 10k race report to go with the rest of the article that Greeny will pull together before putting in a few hours work.
Gees - it was a long day, but I was very satisfied to get the most out of it!
NB - The above picture kindly provided by PCRG's Mike J shows me cruising down the finish chute about 500m from the line.
Km's this week - 45
Km's this month - 21
Km's this year - 683
Consecutive alchol free days - 35
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