Wed - 20 minutes easy - 4k's @ about 5:00 mins/km
Thurs - 4k's at race pace - 3:55, 4:10, 4:08, 4:04 - 3k WU, 3k WD
The body has held up ok so far this week after the dramas earlier in the week. The right plantar fasciitis is looking more and more like the tear that afflicted my left PF. Thankfully, there is no sign of 'classic' PF.
Yesterday, I did an easy twenty minutes along the river at Newstead before work. I would have done 6k's as part of my plan to build the midweek run back up to 18k, but I want to freshen up for the Noosa Half.
This morning, Langy and I went out to the Nundah Criterium at 6:30am. After the warm up, we stretched and then did some strides before commencing our 4k Noosa Half pace tempo run. Langy's was targetting 3:55's and I was targetting 4:05-4:08's. I felt a little tired and stiff in the first k as Langy slowly pulled away from me, but I felt much better the last three k's and it was a timely reminder that if you can concentrate and battle through difficult patches of a race, you're a good chance of feeling better eventually. I went out a little too fast with a 3:55 but was pleased to come home in 4:10, 4:08 and 4:04 considering I haven't done that pace for a while. If anyone sees Langy in the next few days, don't ask him about his pacing because it was all over the shop and he's cranky :)
Km's this week - 25
Km's this month - 136
Km's this year - 1000
Consecutive alcohol free days - 81
Thursday, August 17, 2006
Tuesday, August 15, 2006
A crock or what?
2 x 2k @ 6:53, 6:52 1k @ 3:35 3k WU, 3k WD
It was with a fair degree of trepidation that I arrived at training this morning. My right plantar fasciitis got worse yesterday and I suspect that it had a microscopic tear from running backwards at the Gold Coast Half, that finally tore open five weeks later. Like its almost recovered counterpart on my left foot, it was firmly taped. Add to the mix the fact that I was very lethargic and tired yesterday and my back was playing up like it does for a few days every six months. I was also hungry!
Nevertheless, I tucked myself in behind Langy and Luke on the first rep and watched Glenda accelerate into the distance ahead of us. She was going so far I had to yell 'Hey Glenda, we're not doing 500's!' I was pleasantly surprised that my body held together as I completed the first rep holding my position behind the leaders with only Slash showing off his turn of foot by swooping past me late as I clocked 6:53 on a course Langy reckons is three seconds per k short. The second rep began similarly until I pulled level with Langy and Glenda at the 400 and motored past them whilst maintaining a steady cadence. Going down the incline after the turnaround, Glenda hung around for a while before dropping off. Going into the second k of the rep I was reminding myself not to go faster than 3:30 pace and to maintain a controlled stride. By this stage, i had cleared out to a lead of almost 10 metres and I was wondering when Langy and Glenda were going to stop playing games and catch up to me, but it never happened as I finished with a controlled rep of 6:52 only being pipped at the post by Luke putting in a gut busting finishing kick. I try not to race it training now and was pleased I resisted the temptation to match Luke's kick. The A-Team was always going to be well ahead of me in the last rep over the shorter 1k which I did in 3:35 as the fatigue started to kick in.
All in all, I was very pleased with the session considering the problems I brought to it. In the leadup to last years Noosa 5k when I was fitter and running at closer at sub 3:20 pace, I busted a gut to average 6:57 for three reps of 2k. Fast forward a year and my more economical and efficient running gait enabled me to record similar times despite not being as fit and not extended myself as much as I could have. Nice!
Km's this week - 11
Km's this month - 122
Km's this year - 986
Consecutive alcohol free days - 79
It was with a fair degree of trepidation that I arrived at training this morning. My right plantar fasciitis got worse yesterday and I suspect that it had a microscopic tear from running backwards at the Gold Coast Half, that finally tore open five weeks later. Like its almost recovered counterpart on my left foot, it was firmly taped. Add to the mix the fact that I was very lethargic and tired yesterday and my back was playing up like it does for a few days every six months. I was also hungry!
Nevertheless, I tucked myself in behind Langy and Luke on the first rep and watched Glenda accelerate into the distance ahead of us. She was going so far I had to yell 'Hey Glenda, we're not doing 500's!' I was pleasantly surprised that my body held together as I completed the first rep holding my position behind the leaders with only Slash showing off his turn of foot by swooping past me late as I clocked 6:53 on a course Langy reckons is three seconds per k short. The second rep began similarly until I pulled level with Langy and Glenda at the 400 and motored past them whilst maintaining a steady cadence. Going down the incline after the turnaround, Glenda hung around for a while before dropping off. Going into the second k of the rep I was reminding myself not to go faster than 3:30 pace and to maintain a controlled stride. By this stage, i had cleared out to a lead of almost 10 metres and I was wondering when Langy and Glenda were going to stop playing games and catch up to me, but it never happened as I finished with a controlled rep of 6:52 only being pipped at the post by Luke putting in a gut busting finishing kick. I try not to race it training now and was pleased I resisted the temptation to match Luke's kick. The A-Team was always going to be well ahead of me in the last rep over the shorter 1k which I did in 3:35 as the fatigue started to kick in.
All in all, I was very pleased with the session considering the problems I brought to it. In the leadup to last years Noosa 5k when I was fitter and running at closer at sub 3:20 pace, I busted a gut to average 6:57 for three reps of 2k. Fast forward a year and my more economical and efficient running gait enabled me to record similar times despite not being as fit and not extended myself as much as I could have. Nice!
Km's this week - 11
Km's this month - 122
Km's this year - 986
Consecutive alcohol free days - 79
Monday, August 14, 2006
Sunday - Brisbane Road Runners 10 Mile
115 mins, 24k's @ 4:44 mins/km
I woke up at 5:20am and spent thirteen minutes still in bed contemplating whether I should stick with my original plan and do my Sunday long run at West End in the Brisbane Road Road Runners 10 Mile race or get an extra hour of sleep and do my normal Sunday long run. In the end, getting an earlier start to the day won out.
However, the delay ensured that I missed the start of the race by two minutes - not that I was concerned about missing it! Wearing my new Brooks Glycerin 4's for the second time, I rolled along comfortably until around 14k's when my right plantar fasciitis (the good one that I did not tear at the GC Half) started to ache and cause considerable discomfort. I pulled over at the Pauls Milk Factory where Rent Bouy and Eddie were marshalling, took of my shoes and spent about two minutes self massaging it. That did the trick. I then finished the race and immediately did another 8k's. With just one k left the right PF started to ache uncomfortably again. I'm not sure what is wrong with it nor what caused the problem(surely not the new shoes albeit half a size smaller?). Nonehteless, I'm confident that I can keep the situation under control. I taped up the right foot last night and that should ensure that I can walk and run without discomfort until I fix the problem. Buys shares in sports tape companies - thanks to me, they'll report record profits this year.
Am looking forward to the Noosa Half on Sunday when Jonesy and I plan to run a good solid 86 minute tempo run.
Km's this week - 58
Km's this month - 111
Km's this year - 976
Consecutive alcohol free days - 77
I woke up at 5:20am and spent thirteen minutes still in bed contemplating whether I should stick with my original plan and do my Sunday long run at West End in the Brisbane Road Road Runners 10 Mile race or get an extra hour of sleep and do my normal Sunday long run. In the end, getting an earlier start to the day won out.
However, the delay ensured that I missed the start of the race by two minutes - not that I was concerned about missing it! Wearing my new Brooks Glycerin 4's for the second time, I rolled along comfortably until around 14k's when my right plantar fasciitis (the good one that I did not tear at the GC Half) started to ache and cause considerable discomfort. I pulled over at the Pauls Milk Factory where Rent Bouy and Eddie were marshalling, took of my shoes and spent about two minutes self massaging it. That did the trick. I then finished the race and immediately did another 8k's. With just one k left the right PF started to ache uncomfortably again. I'm not sure what is wrong with it nor what caused the problem(surely not the new shoes albeit half a size smaller?). Nonehteless, I'm confident that I can keep the situation under control. I taped up the right foot last night and that should ensure that I can walk and run without discomfort until I fix the problem. Buys shares in sports tape companies - thanks to me, they'll report record profits this year.
Am looking forward to the Noosa Half on Sunday when Jonesy and I plan to run a good solid 86 minute tempo run.
Km's this week - 58
Km's this month - 111
Km's this year - 976
Consecutive alcohol free days - 77
Friday, August 11, 2006
New shoes!
Thurs - 4 x 500 @ 1:45's 4k WU, 4k WD
Fri - 50mins, 10k's @ 5:00 mins/km
Went out to Intraining on Wednesday night with a mission to buy a pair of neutral runners from Langy. With two pairs of Brook's Glycerins recently retired and 520k's on the other one, it was high time to add another pair to the rotation. I went through the entire range of neutrals that Langy brought out for me and whilst the Mizuno's were impressive and felt highly promising, I took the conservative option and went with the latest model Brook's Glycerin 4's. I love the Brooks - they seem made for my feet! I also decided to try dropping down a size from US 11.5 to US 11. To cut a long story short, several shop assistants have told me that the 11.5's fit me ok and the memories of my feet swelling up and pushing against the toebox in the last 7k's of my 2004 Gold Coast Marathon are still fresh which is while I have been reluctant to try the size 11 for quite some time. It seems to me that my feet are borderline too small for the 11.5's and perhaps borderline too big for the 11's. However, now is a good time to see how it goes.
My first run in the new Brooks went very well during a tready speedwork session yesterday - it'll be interesting to see how they go during Sunday's long run which I will do at BRR during and after the 10 Miler. I followed up yesterday's run with an easy and uneventful 50 minutes this morning.
The Plantar Fasciitis continue to recover well - the tear has healed all the way down to the heel with only a 1-2cm stretch still providing discomfort, but only when I give it its daily four minute self massage.
Km's this week - 34
Km's this month - 87
Km's this year - 952
Consecutive alcohol free days - 75
Fri - 50mins, 10k's @ 5:00 mins/km
Went out to Intraining on Wednesday night with a mission to buy a pair of neutral runners from Langy. With two pairs of Brook's Glycerins recently retired and 520k's on the other one, it was high time to add another pair to the rotation. I went through the entire range of neutrals that Langy brought out for me and whilst the Mizuno's were impressive and felt highly promising, I took the conservative option and went with the latest model Brook's Glycerin 4's. I love the Brooks - they seem made for my feet! I also decided to try dropping down a size from US 11.5 to US 11. To cut a long story short, several shop assistants have told me that the 11.5's fit me ok and the memories of my feet swelling up and pushing against the toebox in the last 7k's of my 2004 Gold Coast Marathon are still fresh which is while I have been reluctant to try the size 11 for quite some time. It seems to me that my feet are borderline too small for the 11.5's and perhaps borderline too big for the 11's. However, now is a good time to see how it goes.
My first run in the new Brooks went very well during a tready speedwork session yesterday - it'll be interesting to see how they go during Sunday's long run which I will do at BRR during and after the 10 Miler. I followed up yesterday's run with an easy and uneventful 50 minutes this morning.
The Plantar Fasciitis continue to recover well - the tear has healed all the way down to the heel with only a 1-2cm stretch still providing discomfort, but only when I give it its daily four minute self massage.
Km's this week - 34
Km's this month - 87
Km's this year - 952
Consecutive alcohol free days - 75
Thursday, August 10, 2006
Wednesday midweek long run resumes
20 mins, 4k's @ approx 5:00's
Did an easy 20 mins this morning from my place through the back streets to the Kedron Wavell RSL and back again. This was my first Wed midweek long run since March 2005, although its obviously not a long run yet! I plan to bump up the distance of this run by 2k's per week until I'm up to 18k's.
In March 2005 my comeback from my shin splints was at one of its lowest points and I made the decision at that time to reduce my runs from five to four times per week. Prior to breaking down for the first time in late November 2004, I was doing two 18k midweek long runs in each four week block of my program along with 14 or 16k's another week and 10-12k's in the recovery week. Looking forward to getting back into it again!
This is my 200th blog post - how time flies!
Km's this week - 14
Km's this month - 67
Km's this year - 932
Consecutive alcohol free days - 73
Did an easy 20 mins this morning from my place through the back streets to the Kedron Wavell RSL and back again. This was my first Wed midweek long run since March 2005, although its obviously not a long run yet! I plan to bump up the distance of this run by 2k's per week until I'm up to 18k's.
In March 2005 my comeback from my shin splints was at one of its lowest points and I made the decision at that time to reduce my runs from five to four times per week. Prior to breaking down for the first time in late November 2004, I was doing two 18k midweek long runs in each four week block of my program along with 14 or 16k's another week and 10-12k's in the recovery week. Looking forward to getting back into it again!
This is my 200th blog post - how time flies!
Km's this week - 14
Km's this month - 67
Km's this year - 932
Consecutive alcohol free days - 73
Tuesday, August 08, 2006
An unusual preparation
12 min Fartlek, 2 x Gold Coast Hill, 3k WU, 3k WD.
An unusual preparation for speedwork last night saw me attend a soup cooking class with MJ! We went to the Black Pearl Epicure in the Valley where Michelen starred chef Bruno Loubet. Gees, some of those dames were positively salivating in the great man's presence! Didn't they know there was a real fast runner amongst them :) Anyway, the evening was enjoyable enough for some one who has never even seen a cooking show on tv so there were a few eye openers and tips picked up. This confession should not be taken to read that yours truly can't cook! I can cook damn well, thank you. Just ask MJ!
Fartlek was on the menu at speedwork this morning - 1min fast, 30 jog, 30 fast, 30 jog, 15 fast. In great conditions Andy and Glenda led the way for most of the session with yours truly trying to stay a distance behind them that would have me going at around my desired 3:30 pace. I felt I did that pretty well and didn't go too fast. However, for the second Tuesday in a row, my legs fatigued pretty quickly. They are taking some time to adjust to the backup from my Sunday Long Runs as I've only done about 5-6 20k+ Sunday Long Runs so far this year and all of them have been in the last 5-6 weeks. Nevertheless, I concentrated on maintaining good form and saw out the 12 minute session strongly enough. No time for a breather as Pat then sent us up Gold Coast Hill which I did twice, pushing myself very hard in the process. My team mates then had the a rare glimpse of me bent over, hands on knees, sucking in the big ones. Its something they'll get used to over the next few months as I continue to work hard. Only Luke overtook me on GC Hill and I resisted the temptation to go with him. Wrapped up the session by going for a steady warm down at 4:10-4:20 pace with Mike R back to the Ship Inn. Legs have pulled up well so far!
Km's this week - 10
Km's this month - 63
Km's this year - 928
Consecutive alcohol free days - 72
An unusual preparation for speedwork last night saw me attend a soup cooking class with MJ! We went to the Black Pearl Epicure in the Valley where Michelen starred chef Bruno Loubet. Gees, some of those dames were positively salivating in the great man's presence! Didn't they know there was a real fast runner amongst them :) Anyway, the evening was enjoyable enough for some one who has never even seen a cooking show on tv so there were a few eye openers and tips picked up. This confession should not be taken to read that yours truly can't cook! I can cook damn well, thank you. Just ask MJ!
Fartlek was on the menu at speedwork this morning - 1min fast, 30 jog, 30 fast, 30 jog, 15 fast. In great conditions Andy and Glenda led the way for most of the session with yours truly trying to stay a distance behind them that would have me going at around my desired 3:30 pace. I felt I did that pretty well and didn't go too fast. However, for the second Tuesday in a row, my legs fatigued pretty quickly. They are taking some time to adjust to the backup from my Sunday Long Runs as I've only done about 5-6 20k+ Sunday Long Runs so far this year and all of them have been in the last 5-6 weeks. Nevertheless, I concentrated on maintaining good form and saw out the 12 minute session strongly enough. No time for a breather as Pat then sent us up Gold Coast Hill which I did twice, pushing myself very hard in the process. My team mates then had the a rare glimpse of me bent over, hands on knees, sucking in the big ones. Its something they'll get used to over the next few months as I continue to work hard. Only Luke overtook me on GC Hill and I resisted the temptation to go with him. Wrapped up the session by going for a steady warm down at 4:10-4:20 pace with Mike R back to the Ship Inn. Legs have pulled up well so far!
Km's this week - 10
Km's this month - 63
Km's this year - 928
Consecutive alcohol free days - 72
Sunday, August 06, 2006
Bridge to Brisbane
Fri - 2 x 1k @ 3:31 and 3:21, 4k WU, 4k WD.
Sun - 125 mins, 24k's @ 4:40-5:20 pace
Friday saw me give Fitness First the flick again and head out to Kedron Brook late that afternoon after a day of rare procrastination. After an easy warm up, I clocked a steady 3:31 before getting carried away and clocking 3:21 for my second and last rep. Gees, my running stride felt a lot smoother and more economical when I last hit that speed and there is plenty more where it came from!!
Today saw me contest my 3rd consecutive annual Bridge to Brisbane. This race is a good fun day out but is unlikely to reach the iconic status of the City to Surf for a while yet. An early 4:30am start was required to ensure that I could eat two large bowls of porridge, drive to New Farm, park, catch the Intraining bus to the Gateway Bridge and collect my Official Pacers singlet and pink balloons from Coach Pat - before a 7am gun. There was some concern that being a 65 min pacer for 12k and averaging 5:20's would be a little too slow for me and lead to injury. However, a very slow first k with some walking up the Bridge in all the traffic ensured that I was able to roll along at a more respectable 5:10 pace for most of the way with team mate Steve G and I going through in 64:55 after stopping 500m out with 2 minutes in the bank. As always, pacing was good fun, but I got the impression that the once a year runners didn't appreciate or understand the service like Gold Coast, Brisbane or Noosa participants do.
Following the race, I took over 90 minutes to run my remaining 60 minutes for the day. In between, I did a warm down run with recent Qld X Country Champ and GC 10 winner, Michael Shelley all the whilst interviewing him for R4YL.He moves along nicely and was warming down at around 4:20 pace. I also chatted with Peter Nowill and the 4.5 k winner and was able to get a good feel for how the races unfolded and that will complement my race report which will be mostly based on what I see when watching the Ch9 coverage of the event next weekend. I pulled up nicely after all that. Bring on next week!
Km's this week - 53
Km's this month - 53
Km's this year - 918
Consecutive alcohol free days - 70
Sun - 125 mins, 24k's @ 4:40-5:20 pace
Friday saw me give Fitness First the flick again and head out to Kedron Brook late that afternoon after a day of rare procrastination. After an easy warm up, I clocked a steady 3:31 before getting carried away and clocking 3:21 for my second and last rep. Gees, my running stride felt a lot smoother and more economical when I last hit that speed and there is plenty more where it came from!!
Today saw me contest my 3rd consecutive annual Bridge to Brisbane. This race is a good fun day out but is unlikely to reach the iconic status of the City to Surf for a while yet. An early 4:30am start was required to ensure that I could eat two large bowls of porridge, drive to New Farm, park, catch the Intraining bus to the Gateway Bridge and collect my Official Pacers singlet and pink balloons from Coach Pat - before a 7am gun. There was some concern that being a 65 min pacer for 12k and averaging 5:20's would be a little too slow for me and lead to injury. However, a very slow first k with some walking up the Bridge in all the traffic ensured that I was able to roll along at a more respectable 5:10 pace for most of the way with team mate Steve G and I going through in 64:55 after stopping 500m out with 2 minutes in the bank. As always, pacing was good fun, but I got the impression that the once a year runners didn't appreciate or understand the service like Gold Coast, Brisbane or Noosa participants do.
Following the race, I took over 90 minutes to run my remaining 60 minutes for the day. In between, I did a warm down run with recent Qld X Country Champ and GC 10 winner, Michael Shelley all the whilst interviewing him for R4YL.He moves along nicely and was warming down at around 4:20 pace. I also chatted with Peter Nowill and the 4.5 k winner and was able to get a good feel for how the races unfolded and that will complement my race report which will be mostly based on what I see when watching the Ch9 coverage of the event next weekend. I pulled up nicely after all that. Bring on next week!
Km's this week - 53
Km's this month - 53
Km's this year - 918
Consecutive alcohol free days - 70
Thursday, August 03, 2006
Easy Thursday run
50 mins, 10k's @ 5:00 mins/km
There was the occasional 'pang' in the shins on Tuesday arvo and yesterday, no doubt a legacy of the long run followed by a fairly hard effort in the time trial. Coupled with not eating enough yesterday during a busy day at work, I did an easy 10k's this morning on the tready. Will do speedwork on the tready tomorrow.
Am spending the day sprucing up my house prior to a visit by a International Student Homestay company tomorrow morning. They'll assess the suitabiility of my house and yours truly for hosting international students. Have already told the company to find me some runners if my application is successful!!
Km's this week - 19
Km's this month - 19
Km's this year - 884
Consecutive alcohol free days - 67
There was the occasional 'pang' in the shins on Tuesday arvo and yesterday, no doubt a legacy of the long run followed by a fairly hard effort in the time trial. Coupled with not eating enough yesterday during a busy day at work, I did an easy 10k's this morning on the tready. Will do speedwork on the tready tomorrow.
Am spending the day sprucing up my house prior to a visit by a International Student Homestay company tomorrow morning. They'll assess the suitabiility of my house and yours truly for hosting international students. Have already told the company to find me some runners if my application is successful!!
Km's this week - 19
Km's this month - 19
Km's this year - 884
Consecutive alcohol free days - 67
Tuesday, August 01, 2006
PCRG 3K TT
3KTT 10:46 (3:29, 3:43, 3:33)
The legs felt a touch fatigued this morning after my most demanding Sunday long run in quite some time and the warm up didn't loosen them as much as I would have liked. I said to Gerard prior to the start that whilst I would not be busting a gut and running faster than 3:30's, I would try and drag him along to sub 10:45 if I felt good in the last k. The big field set off with the usual excitement at the start and I settled in pretty well, but it was clear early on that whilst the legs were serviceable, they were lacking a little zip. Some drama at the 1.5k turnaround with the marker getting lost and several people turning too late or in some cases, too early. At this time I had settled in five metres behind Gerard and Jonesy was right behind me and the three of us probably lost around five seconds going too far. Heading back up the short incline opposite the booat sheds, I powered strongly up and started to feel really good so I 'flicked the switch' an accelerated the five metres to Gerard. I then ran the last 900m very strongly and still had the breath to do a fair bit of yelling whilst running 3:33 for the last k and only just running out of time to help drag Gerard home under his sub 10:45 goal.
I felt very satisfied afterward, particularly given that I only ran at around 85% effort on tired legs whilst doing a lot of yelling on last k and yet I was still able to run 10:46. The magical Sub 10 min barrier is not very far away at all!!!!
Km's this week - 9
Km's this month - 9
Km's this year - 874
Consecutive alcohol free days - 65
The legs felt a touch fatigued this morning after my most demanding Sunday long run in quite some time and the warm up didn't loosen them as much as I would have liked. I said to Gerard prior to the start that whilst I would not be busting a gut and running faster than 3:30's, I would try and drag him along to sub 10:45 if I felt good in the last k. The big field set off with the usual excitement at the start and I settled in pretty well, but it was clear early on that whilst the legs were serviceable, they were lacking a little zip. Some drama at the 1.5k turnaround with the marker getting lost and several people turning too late or in some cases, too early. At this time I had settled in five metres behind Gerard and Jonesy was right behind me and the three of us probably lost around five seconds going too far. Heading back up the short incline opposite the booat sheds, I powered strongly up and started to feel really good so I 'flicked the switch' an accelerated the five metres to Gerard. I then ran the last 900m very strongly and still had the breath to do a fair bit of yelling whilst running 3:33 for the last k and only just running out of time to help drag Gerard home under his sub 10:45 goal.
I felt very satisfied afterward, particularly given that I only ran at around 85% effort on tired legs whilst doing a lot of yelling on last k and yet I was still able to run 10:46. The magical Sub 10 min barrier is not very far away at all!!!!
Km's this week - 9
Km's this month - 9
Km's this year - 874
Consecutive alcohol free days - 65
Monday, July 31, 2006
Sunday long run
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
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
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
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