21 December 2008

Taking a Break

And I did.
I needed some rest after the effort in September and October and although I kept active a bit, there was no structure or plan behind it.
The niggles I was suffering from for a number of weeks have disappeared and as of last Monday, I am back in training.
The focus this year will be on triathlons with the first one being the Australia Day Triathlon at Point Walter on, well, Australia Day. From there on we'll see.
Much will depend on whether I finally manage to learn to swim comfortably, something which looks like an impossibility at present.
I am aiming at going for a swim three times a week, not for very long, but just to get used to it. Eventually I will probably need to get some coaching.
The riding is coming along quite nicely, I really enjoy that. It's also a lot easier as I can ride into work virtually any day I like - if I feel like it and am properly organised.
So this week looked as follows (all pretty much base training, except for swimming which included drills):
Monday: Run 33', Weights 15';
Tuesday: Run 60', Swim 40', Weights 15';
Wednesday: Ride 51';
Thursday: Swim 31';
Friday: Run 45', Weights 10';
Saturday: Run 60', Swim 40', Weights 5';
Sunday: Ride 106', Weights 10'.

Yes, I know, forgot the rest day....

Totals:
Swim: 91' 3.2ks
Ride: 157' 71.9ks
Run: 198' 37.2ks
Weights: 60'

02 November 2008

Spirit of the Marathon

Two posts today - I finally managed to upload the pix taken during the holidays, they are in the post below.

I'm not sure whether I should adopt a similar approach as Epi in naming my posts after movies, but today's definitely is (I'll mention Ironman later, but I have promised jnr to watch the DVD with him today - the one with Robert Downey Jr, that is).
We went to see Spirit of the Marathon today, a documentary about six people participating in the Chicago Marathon in 2005, two athletes, two marathon veterans and two newbies.
There is a bit of hype associated with the movie and I can't say it is inspirational. What it does, and does well, is to show that running a marathon has a lot to do with how one chooses to live life and what comes with it. It's about the journey, not just the finish.
There are a number of good moments, like the 70 year old who started running at 65 and has done a couple of marathons: "why do I run marathons? Cos of the T-Shirt, of course!" or the motivational speaker (whose name I forget) to the newbies on the morning of race day: "Don't rush it, remember, the longer you take, the more you get out of the money you spend on entering the race."
Some of the historical information is very interesting - especially how the first woman got to run the Boston Marathon - won't spoil it for anyone who wants to see the movie.
I think that someone who has run a marathon can easily identify with a lot of things that come up, but someone who has not, will not be inspired to do it, unless that thought has been lurking anyway.
My better half thought it was ok: she still does not understand why I do what I do and it did not make her get itchy to put her shoes on.
There are more inspirational films out there, the show on a number of people training for the Boston Marathon on ABC recently was similar and in parts better.
The non-plus-ultra remains "Running on the Sun" about Badwater. That is a captivating movie that makes you want to go out there and push yourself.

Now, about that.
I have not been pushing myself at all the last two weeks, just taking the time not do anything sports-related. I went for a ride a couple of days after the marathon, but that was it.
At Epi's suggestion I joined him and Clown for part of their long run today and that was good to get the system turning over again. 
Still have to teach Clown the meaning of the word "slow" - a short, but very important word...
I hope I did not hold you guys up too much, no doubt you could indulge in some more speedy work on the remaining 20ks.
Thanks for dragging me along.
For my part, I must have overdone it a bit as on the way back my lower left leg started to cramp up and I had to walk for a fair bit. Not sure whether I'll join you next Sunday (you might be doing the Founder's 10 miler anyway).
At least I found the way out of Bold Park! That's a start, I suppose.
Over the next few days I will work out what I want to do the next season and how I am going to go about it. What I do know is that Six Inch is definitely out of the question.
Even without this morning stop and go incident, I was wondering all the way how I had managed to do a marathon only a couple of weeks ago.
Clown - thanks for letting me know about Sling Runner's Seoul effort - I am waiting to read his blog. A good effort given the limited preparation he had!

20 October 2008

People, Castles and Lawnmowers

As promised, here a few pictures:

The Holocaust Memorial in Berlin - no picture can describe the intense sadness and horror expressed


A look across















Inside


















Race Day - The Swiss Embassy is right next to the Start Area!













What are these people doing heading into the woods?













Mmmmh... must be gathering to line up at the start.













Here's my start block - now how am I going to get over this fence??












I can see the start from 'ere!














The gun went off a few minutes ago, but we are still walking.













After about 5ks - still masses of people.


















Finally, the running crowd is clearing - but wait, we're 400m from the finish. This is the picture I had been dreaming about, running through the Brandenburger Tor - awesome!











The following day still in Berlin, whilst passing through Unter den Linden (again, but at a leisurely pace) at the VW/Bugatti showroom - a real life Veyron (with a fan in front).











DDR - Museum - now that is a lawnmower!














Dresden - Altstadt and Neustadt with the Elbe upstream













Dresden - Elbe downstream - this guy is following me, I think!













Prague - the castle on the hill at night. Looks steep and made for hill training.













And during the day - still very steep.














The palace again, from the old town across the Vltava.













Charles Bridge - look, no tourists.














Castle Square - still no tourists (ok, it was 6am).














Nuremberg - another castle, another hill.














And the same at night - from our hotel room btw.













Rotto 2008 - just got my drink at k19, only 23 to go.














19 October 2008

Rotto 2008 & a bit of other stuff

I am sitting outside our villa on Thompson Bay looking over Gage Roads to the mainland, it's sunny, warm and the water displays all kinds of hues of blue. Pity these yachts are polluting the view...

I am still a bit overheated from this morning's effort, but all things considered, very happy.
3:32, down from 3:38 two years ago and with that, the fifth PB for the year. I think I deserve a break.
Yes, it was probably mad to do yet another marathon three weeks from the last one, but since I had no aspirations, all I wanted to do is finish without doing any damage.
The left thigh had given me a bit of a funny muscular pain over the past three weeks, so I was guarded about that. Otherwise I told myself to go out there and just push myself as much as I felt comfortable at the time.
Predictably, I set myself up not to be able to do an even or let alone a negative split.
Despite the hills I did the first half in 1:42 and then the second in 1:50. Not really impressive, but quite ok in the circumstances.
Taking just six minutes longer than in Berlin is actually not bad considering the hills here and also the fact that in the three weeks since Berlin I managed to put on 3kgs weight (not pretty, I know).
Which brings me to the next topic: what happened since Berlin.
Before I go there, I will put on a post about Berlin separately with the pictures. They are at home at present.
This is going to turn into a bit of a travel blog with the odd run thrown in. I should add that we generally don't go for fancy accommodation and have in the past backpacked through Europe with the kids staying at youth hostels and deliberately not in the "better" areas, using only public transport and cooking our own meals as much as possible. Also, the kids have had only so much of the required attention span to survive museums, so the usual "things to look at" have never been high on our list. This has allowed us to see more of how people live or have lived in the places we have visited.
So, a couple of days after the Berlin Marathon we took the train to the famed Dresden.
It's pretty alright, but considering that apart from a few rocks and the fortress everything was either bombed to bits in WWII or worse, removed during the cold war and replaced with usually asbestos-infested atrocities, the beautiful old buildings are actually brand-spanking new (ok, the opera is 20 years old).
And with the money the poor people in the West are required to pour into the East, they are building even more old buildings.
What is obvious is that during the generation that part of Germany lived the "real-existing socialism" (euphemism for those in power getting in all and the rest of the population being treated like mushrooms), the people lost all relationship to that part of their history and they are having trouble identifying with it at the same time as having to deal with the ogling tourists.
I somehow got the impression that the socialist experience made many people into zombies and the twenty years since the "Wende" have not (yet, hopefully) removed the scars.
Maybe I am a bit harsh and I am aware that the tourist guides claim that the Saxons are a bit reserved. That may be so if they have to speak English, but not the impression I got when speaking German.
Anyway, the point is: we won't go back to Dresden to see Dresden again. It's like Legoland for adults.
I must say though that I went for a couple of runs whilst we were there up and down the edge of the Elbe and through the old parts of town and that was very enjoyable.
Especially since the only persons out and about were locals going about their daily chores.
Likewise, the surrounding countryside is awesome and there is plenty of decent hiking to be done.
We went to look at the fortress which is great example of the development of fortifications over the centuries. Because of the city's location they just missed out on the further improvements developed by the French in the 18th century (if anyone is interested, go to Solothurn in Switzerland, where part of the Vauban-designed fortifications are still in existence).
We also visited the DDR-Museum in a suburb of Dresden. Generally I should say that the suburbs are reasonably well in order and apart from factories, resemble West-German towns pretty much.
Anyway, the DDR-Museum: spread over four floors (soon five) there are various facets of life in the GDR. Having grown up in the sixties and seventies in Switzerland, both Anna and I found that a lot of things were pretty much the same as we knew them (furniture, electrical goods etc - with the exception of cars and other powered equipment such as motorbikes and lawnmowers, much of which was out of reach of ordinary persons, so they built them themselves - I have a good example in a picture) - the trouble being of course that in the GDR the things shown were standard at the time the wall fell, ie some twenty years after we had grown up with them.
There were also plenty of explanations on how certain things were run in everyday life, how the people were controlled and so on. Well worth a visit.

Next on the itinerary was Prague: compared to Dresden these guys are just so lucky that they were outside the range of the American bombers. Yes, apparently the communists let pretty much everything fall into disrepair, but now there is hardly a building that has not been restored to its former glory.
And, boy, are these guys proud of who they are and what they are. Having said that, some people still seem to find the concept of tourists coming and invading their city a bit strange and overwhelming, but generally they take those hordes in their stride and milk them for what it's worth. A bit like Venice, both in terms of tourist numbers and locals' attitude to them, just with a bit less water surrounding them.
Because Prague was more of an afterthought in our travel plans, although we had been talking about going there for the last twenty years, we only had two nights there.
That meant we only got a bit of a taste of what there is to experience.
We did not spend enough time in the Castle, but spent considerable time around the Jewish quarter. Inasmuch as it has not been left in its original state (synagogues and the cemetery) it was rebuilt at the end of the 19th century and resembles Zurich pretty much. No surprises given that many of the ostentatious buildings in Zurich (eg Bahnhofstrasse) were built at around the same time.
Unfortunately, we did not go into the Jewish quarter on the day we arrived, but went the next, which was a Saturday, so the synagogues and the cemetery were obviously closed. I'm still kicking myself for not working this out earlier.
We were staying at a hotel next to the Wallenstein Palace at the bottom of the castle (if anyone wants to know, Hotel Waldstein, can be recommended, we won't hesitate to go back there next time), a bit away from the main tourist drags, but close to the castle and still no more than ten minutes into the old town across Charles Bridge.
As during the day the bridge is crowded, I headed off for a run on our last day early in the morning, hoping for a picture without any tourists. A couple of tired cops walking the beat, two or three couples walking home or kissing each other good-bye at the tram stop and the compulsory couple of blokes dragging themselves home was all I encountered. So I got my picture although it was still dark and hence, you won't be able to see much.
Still, happy with that I ran up to the castle once, twice (there were the dozing cops again) and a third time for a decent hill work-out (obviously planning ahead for Rottnest).
We will be back and I will do more hill training. It's steep but can be recommended, just be careful on the way down, cobblestones can be tricky.

Then it was off to Nuremberg. We had been here during our last backpacking adventure five years ago when we stayed at the youth hostel in the former imperial stables of the castle. This time we opted for a hotel in the middle of the old town, not sure why, probably because Anna did not fancy the climb up to the castle again.
It's a great, warm city. Yes, except for the castle itself the old town was pretty much flattened by the Yanks (who had (had?) a reputation for not being very selective in their targeting and flattening anything that moved or did not move - quite different from the British who had this thing called aiming device in their planes). But, rather than wiping everything connected with pre-1945 from the earth, the West-Germans have had this need to on one hand appreciate their past and on the other understand what went wrong after WWI. Which is quite different to the East, where everything not destroyed in WWII was flattened with the Soviet equivalent of a D9 and anything to do with the past was evil anyway.
Sometimes the Germans are a bit tedious with their "Vergangenheitsbewältigung" (getting over the past), but on the other hand, they are committed to not letting "it" happen again. No wonder Bush gets such a bad rap there.
Nuremberg in fact is a good example of how to go about it. Apart from rebuilding the old town in part as it was prior to the bombings, the city had to contend with Hitler's megalomanic idea of creating the world's biggest stadium (for 400,000 people, yes, 400,000!), convention stadium, rally complex (as in people rallies), all known as the Reichsparteigelände. Only a small part had been completed, but what is left is enough to get an idea of how the individuals were made into just little specks of dust.
I went for a run early one morning (it was still dark) towards the Reichsparteigelände and suddenly the sky in front of me turned pitch-black. It took me a moment to realise that I had reached the Convention Centre in the darkness. I was quite taken aback as the building is huge as it is, some 30m or so high, but when finished should have been double that height.
This is in fact the only building that was half-way finished and now houses the Dokuzentrum Reichsparteigelände, which I suppose is a better name than museum. An absolute must-see in terms of understanding what went on and making the threat of totalitarianism. Which could bring us back to Bush (but then I'd have to go into Naomi Wolf's book Letter to a Patriot).
On the way back I did some more hill work, predictably up to the imperial castle.
Then it was off to our last stop Zurich, where we stayed at Anna's parents' place. They live just underneath the peak of the "house-mountain" of Zurich, the Uetliberg. From their place it's about 300m as the crow flies to the top and almost exactly 350m vertically.
Whenever I'm there, I just have to run up there and did so twice, obviously taking a longer way, at least going up. It's about 5.5ks which I managed to do in 35 minutes (10m altitude per minute, not bad for an old codger). The way down was about 1k and took me only 10 minutes, but was very steep and quite slippery, so I fell and strained a muscle in my arm.
So, that's that.
I am pleased to say that it is now just past 4:30 and apart from two yachts, all the other ones have left, giving me an almost uninterrupted view. Excellent! We're not going back till tomorrow morning.
More when I have the pictures at my fingertips (if you have actually managed to read to this point....).

30 September 2008

Berlin Marathon

Just sitting at the Berlin Main Train Station waiting for the train to Dresden to depart and taking the opportunity of an update. Here what I emailed to Epi and Clown after the marathon on Sunday:
Guys - thanks for you texts, not quite what I had aspired to (despite the senility bonus), but still a PB and under 3:30, so I'm happy. Right now I am back in our apartment after a shower and with my feet up and am giving you the heads up on the next blog which I will get to when I get to an internet cafe.
Anyway, as you could tell from the sms I was spot on track for 3:20 at the HM mark, but then it all fell apart a bit.
From about 24k I was starting to get stomach cramps and felt like throwing up a couple of times. That lasted for pretty much the rest of the race, except for when I had what felt like a stitch but further up right underneath the right ribcage. Anna thinks it's a gallbladder problem, and I have experienced a few times before over the last month, so will need to have it checked out. Also, I think I was a bit underdone in the long runs and generally the last month was a bit of a disaster trainingwise.
Anyway, I don't think I went in too hard in the first half as I did not blow up. I set the 405 to keep me on track at 4:42/k which is 1% off, but proved to be correct overall. Now I just have to figure out (yes, at my age and a degree notwithstanding) how to press the bl...dy button properly at the finish.
Having said that, although the organisation left a few things to be desired (racenumber collection and crowd management today), within minutes of finishing you could get an interim certificate with the splits:
5k: 23:58 - 4:48/k average
10k: 47:43 - 4:45/k ave from prev split
15k: 1:11:15 - 4:42/k
20k: 1:35:00 - 4:45/k
25k: 1:58:55 - 4:48/k
30k: 2:23:20 - 4:54/k
35k: 2:48:51 - 5:06/k
40k: 3:15:07 - 5:15/k
42.195: 3:26:12 - 5:04/k
I liked the sms system, not that it made any difference to me but Anna and the kids were following me by U-& S-Bahn and found the going tough. At least this way they knew I was still in it: did you notice the note at the bottom of the HM notice: laeuft noch: still running - very funny indeed.
Pretty much congested with everyone else having this great idea. Anna is now an expert on the Berlin Public Transport system!
Now, this morning it was REALLY crowded. I waa about 200m from the start line and it took me exactly 4 minutes to cross it.
As promised I have taken some pictures which I will put up on my blog eventually. It's not that easy taking pictures when running, a couple of odd angles and the shakes, but it was well worth having the camera with me.
On a very positive note, although both knee and heel are sore now, neither gave me any trouble today. I was getting a bit of a sore knee in the last few weeks so I was a bit worried about it.
Ok, that's it for now. On Tuesday we are off to Dresden, then Prague, Nuernberg & lastly Zuerich. Unfortunately the Dalai Lama had to cancel the teachings in Switzerland for which we had tickets, but Anna and I will find something to do (a run in the mountains? Haha!)
PS: Sorry about any typos, the keyboard on my phone was designed by someone whose hands were the size of a mouse's.

Two days on and whilst I feel I should have been able to push more, I realise I am only saying that as the cramps have long gone. Anyway, I should also mention that I have hardly been sore and we were trapsing around Berlin yesterday as if nothing special had been done on Sunday. Both knees were a bit unstable on Sunday and occasionally yesterday (strangely the left one more so than the right), but otherwise, I felt worse after the C2S HM four weeks ago. How about that?!
Ok, I will now take it very easy and not do much until we're back. Rottnest is still on but I just plan to cruise there if I feel like doing it. Doing 3:30 again would just be nice.

24 September 2008

Easy does it, too

Just a short update, given that I did not get to put up any lines just prior to leaving:
The last week was a real horror as I was really busy at work and did not find the time to go out for any taper-specific runs.
Finally on Thursday we settled the last trial before the holidays and I went straight home and hammered a good 7ks at 4:30 - probably too fast, but mentally I just needed it.
I worked till midnight and in return did not have to go back to work on Friday and could sattle the bike for a brick session, first an easy 30k in an hour on the bike and then another 14ks in about 1:15 (haven't even worked out what average that makes).
Packing, off to the airport for the usual pleasure of cattle class. Arrived in Dusseldorf on Saturday afternoon and had a great dinner with fresh wild boar (felt like Obelix - which will become a recurring theme these holidays).
Sunday morning a good 13ks along the Rhine in very pleasant running weather. The conditions here are just phantastic, runners have it good.
Monday we were off to Hamburg and for the next 1.5 days we were exploring the sights, so had enough time on my feet.
This morning, another 12ks at marathon pace around the Aeussere Alster, a real runners' mekka, quite a few people out there at 6:30. Again, very good conditions, a bit windy.
We are off to Berlin tomorrow and that means an easy run, maybe even down to the Brandenburger Tor and back from where we are staying, that should be about 8ks.
Weather forecast is good, no rain, not too warm.
The only issue I have is that I have been eating all sorts of great food, starting with the wild boar and I can see that I'll soon be rolling around instead of running.
Ok, over and out, I'm going to enjoy myself. Assuming the limbs hold up, a good time will be possible. I am thinking though of taking the camera with me and take the occasional snap, just for the heck of it, I may not get the opportunity again, so it would be well worth taking a couple of pictures.

14 September 2008

Recovery, too

Couldn't help myself with the title.

Being sick and having to deal with a more than usually stressful trial really put me back and I have to look at it as an enforced taper.
On Wednesday we finally finished in Court and I was aching to get out on the road. I had one more 30-35k long run planned but on Wednesday I only had time for 13ks at just under MP pace. Managed to do an average of 4:40m/k at level 3 around the hills in Kings Park.

Thursday lunch time I knocked off and wanted to run to Bold Park and down the coast, but was struggling pretty soon. The day before had taken it out of me completely. So I had to be content with 26ks at level 2 and just under 5:30 pace.

In return dinner with Epi, Tiff and Clown was good fun. I really enjoyed that.

With the plane leaving on Friday and being unsuccessful in roping someone else in to do another trial on Thursday and Friday (talk about cutting it fine), I had to work all weekend but took some time off in the afternoon to go along the river etc for 14ks. I felt fantastic with good turnover, level 3 at 4:33 pace. Not bad for an old man....
This week I'll just do two or three runs mainly an interval session and a longish run (15ks) with some fartlek and maybe some peaking sprints. That way the legs won't get too lazy without getting too tired.
The following week I really don't know. I'm sure I'll go out on Sunday morning, maybe on Tuesday or Wednesday in Hamburg and once more once we have arrive in Berlin on Thursday.

I doubt I'll have time to blog again before we take off (and possibly not for a while after).
Berlin, here we come, it's going to be fun.

PS. I have signed Epi and Clown up on the SMS notification at the half and the finish mark. If anyone else wants to get the result straight away, let me have your mobile number.

07 September 2008

Sick, too

This will be a very short blog.

One run on Monday (Mount Street x8), then I woke up with a sore throat on Tuesday evening and from there on it went down hill.
Struggled with doing a trial all week and on Friday I was pretty much stuffed.
By now (Sunday pm) I'm on the mend again and hope that tomorrow I'll be ready for a run again.
Three weeks to Berlin and although I should go into taper, I will do the last long run this week and then scale down.

31 August 2008

Another weird week

Four weeks to go to Berlin and this week was supposed to be another heavy intensity week.

With only three runs on the books however, it did not quite turn out that way, at least I feel I left one planned interval session out. Whilst I hate doing intervals (because they are hard and unpleasant and I'm a softie), I feel they have been crucial in the improvements I have been able to make over the past eight months.

Today was the C2S Halfmarathon. I had planned to make it a marathon pace run, but then decided I would go for it and just do my best which I thought would be 1:35 or a 4:30 pace. And I did. New PB at 1:34:43, nearly two minutes better than my last PB.

I ran into town to be there within 10 minutes of the start, so that gave me a warmup of just under 5ks. Very pleasant, a little easterly, overcast, ideal running weather.
There were not too many people doing the half, or at least I did not notice as coming from the Kings Park end I crammed into the bunch at the front.
I felt quite sluggish running in and had it not been for the downhill part into the city, I don't think I would have managed to get the legs to turn over at all.
I set the 405 (aka bumblebee) to a 4:30 pace and off we went.
The first hill was not as bad as I thought it would be and I was able to keep the pace nice and steady. By the time I got out of Kings Park again, I was spot on pace even though the hill back out again lowered the pace to just over 5mins/k.
At that stage I had got chatting with a lady who was aiming for 1:40 but was happy to try 1:35. We had been running alongside each other for a while and kept pushing and pulling each other (figuratively speaking) which at the back of Kings Park I really needed as my legs were not quite awake yet. So, Kristie, thanks for helping me out.
That was all ok until we got into Subi and she suggested I head off as she was struggling. I stayed with her for a while, but was feeling excellent and just wanted to have a go. I figured that at the pace we were doing then, if she could maintain it, we would get in at between 1:38 and 1:39 and that did not sound very exciting to me.
So we agreed to meet up at the finish and I took off pushing myself not too hard but just hard enough.
So, according to bumblebee the distance was 21.2, not too different (also pretty much spot on with the k markers on the course) and the time 1:34:43. I got really annoyed with the fact that the organiser had not even managed to put up a clock and did not hit the stop button right, so had to reconstruct my time after putting it through GTC, but it should be pretty ok.
Although I did not take a split at half course I worked out that I did a negative split, which does not surprise me given how I felt after about 10ks. The first 11ks I did 49:24 (1-11) and the last 11ks (11-21 - leaving out the last few hundred meters where bumblebee added a hundred)in 48:23. I do think that I could have done a bit better by pushing myself more in the first 10ks.
But I am very happy as it is. Using Kaufmann's calculator, I will be able to do 3:25, but I think I can do 3:20. Knees, heels and all sort of other bits permitting, that is what I'll be aiming for.
Who knows, I might even qualify for Boston!? (Ha,ha, just joking guys)
I did not stick around at City Beach, but met up very briefly with Kristie (who came in at 1:38 and a bit) and then headed home, cooldown for another just under 8ks at level 2.

Otherwise, here's the week:
Monday: Mount Street x 7 - no PBs today;
Tuesday: planned a brick session with a bit of speed work, but had too much to do at work and it was non-essential so dropped it;
Wednesday: which is when the interval session was due, but again, had too much on at work;
Thursday: LSD with some longer fartleks in between, total 22ks;
Friday: Rest - well it was planned, but I was too busy at work anyway;
Saturday: Rest - see Friday;
Sunday: total 33.81ks as above.

Now I'm just waiting for the Berlin documents to arrive. They are due any day. And on 19 September I'm off.

24 August 2008

5 weeks to Berlin

A bit of a weird week with less mileage than I had intended.

A number of factors intervened, including work, meetings and a certain reluctance to get up early in the morning.

As to the latter though, I have noticed that I have less joint pain when I do not jump out of bed (to the extent that I can do that) in the morning and go off on a run. Doing it later in the day clearly allows them to warm up and I think that is a significant factor in everything holding up so well.
Whether I can still do that in the middle of summer is another question, but, eh, we'll look at that then.

Monday: Rest;
Tuesday: Mount Street x6 with a PB of 1:19, hills and overdistance 12.85k;
Wednesday (I really went stupid then): Brick session - 50.38ks on the bike at 30kmh pace then 53' run at 4:39/k for 11.44k (a bit quicker than marathon pace), but held up nicely although the first 2ks were a bit wobbly off the bike;
Thursday: bike 2x 10k;
Friday: Rest (not really intended, but all sorts of things got in the way);
Saturday: LSD level 2/3 30.16k, but was quite sore after that;
Sunday: Intervals 10.33k.

Total: 64.78k run and 70k bike.

Both knees and hamstrings were a bit sore today still after the long run yesterday, but with a decent warmup it all felt good.

This week I should get up close to 80ks again.

Sunday is the C2S HM and I'll do that at marathon pace (maybe a bit quicker) with a run from home into the city and then from City Beach home again, making it a total of around 33ks.

Then, another heavy week and a decent taper. It's coming together I think.

17 August 2008

It wasn't me - it was Epi!

And many thanks to him for setting the mark high by suggesting I do 41:30 at Lake Joondalup today.

I did not think it was doable, but by the same token I wanted to improve on the 43:15 PB of three weeks ago. So I plugged in 4:09 per k into the 405. So far the 405 has given longer readings on the races so I figured I would have to go a tad faster to make the 41:30.
That's what I did, but clearly I wasn't going to be able to hold the 3:47 I did for the first k, but tried to stay around the 4 minute mark, waiting patiently until I would spontaneously combust.

It didn't happen and I couldn't believe it when the timing box still had a 40 at the front as I approached it. 41:05! Me very happy!

If I did not have other things on my mind, I would try to get this time below 40 even this season. This way, I'll see what I can do next year - given what is on the horizon otherwise.

Now, this was an easy week and I am sure that the taper helped (which I did not have at the Run for Gold).
Monday: Rest;
Tuesday: Mount Street x5 (new PB: 1:21) - 11.48k max Level 4;
Wednesday: LSD Level 2 27k;
Thursday: Rest;
Friday: Intervals with a bit of Level 3 Endurance - 10.2k;
Saturday: Rest;
Sunday: 10k Race, about 4ks warmup and cooldown. Afternoon 41k ride on the beast at 30kmh pace.
Total for the week: 62.8k run, 41k ride.

Next three weeks are going to be heavy workwise as well. In two weeks the C2S Halfmarathon which I plan to run as a marathonpace effort though.

10 August 2008

Pentecost minus one

Nooooo, I'm not religious, but with having enjoyed a classical education any period of seven weeks works out to fifty minus one.

Which means in a round about way that the countdown to Berlin is on.
One week of easy work, three intensive and then three weeks of taper.

Again, I've had an excellent week.
Monday - Hills and Overdistance: 14.61
Tuesday - Donated Blood - hence no training (even though I only did platelet apheresis)
Wednesday - Intervals: 10.71
Thursday - Racepace: 12.07
Friday - Endurance and Peaking Sprints: 7.31
Saturday - Long and Slow: 34
Today - Brick Session 30 on the bike and another 8.11 at Level 2/3 (just to muck around a bit)
Total for the week: 86.81 plus 30 on the bike.

Knees and heel are holding up. I got a bit of a shin splint on Thursday but with a bit of Voltaren Cream and two tablets it just went away.

The hardest part was the long run on Saturday morning. It was very windy and cold and it took about 16ks until I started to warm up properly.

As I mentioned above, this coming week is an easy one. I'll probably come up to just under 60k. That will include the Lake Joondalup 10k on Sunday. If I manage to do the long run on Friday I should be rested enough to attack the recent PB.

Otherwise we have just booked the remainder of the accommodation, train tickets and hire car for the first few days.

Now I'll have to find some places to do easy runs in the week prior to the marathon. I'm really looking forward to it.
Until then though, there is a lot of work to be done until we board the plane.

03 August 2008

S.x on a stick

Ok, I'm in trouble.

No doubt the PC police is onto me for using a three-letter word starting with s and ending with x. I may burn in cyber hell for eternity, but so be it. Until they catch me I'll just enjoy it.

Reason for the exhilaration? Well, on Friday I got my new Cervelo P2C DA! For a number of reasons I could not try it out until today. This afternoon, glorious as it was out there, I finally got to ride it and ended up doing a brick session with 20ks on the bike and a 13k marathon pace run (assuming I in fact manage to do 4:45 for the whole distance...)

Before I get distracted by running, let me sing the praises of this technological marvel. I have had a lot of bikes over the years, but this is the most comfortable I have ever ridden. Sure, you sit on it as if you're a duck looking for food underwater, but riding seems so easy. I did a quick run to the office (10ks and back) along Mounts Bay Road, ie. with some tailwind and headwind when going back and easily managed to do 35kmh in both directions.

Not having aerobars before (well, at least not on a performance bike), it took me a few minutes to get used to the idea of not being able to steer. It's terrifying at first, but then I got used to just lying into it and shifting weight more than on the road bike to steer and just keeping a good lookout to change over to the bars since the aero bars have no brakes. No bell on it, either, but even that can be managed with a bit of yahooing.

I can't wait until I get to do a decent ride again.

So back to the focus: 8 weeks to Berlin. Son #1 has just spent the last two weeks in Berlin and has reccied the travel options from the accommodation to the start. Tick that.

Runningwise the week was a bit up and down.
Monday hill session 6x Mt Street, including what I think is a new PB at 1:26.
Tuesday brick session 30' bike and 13ks Level 2.
By Wednesday I had become really tired from last week and the start to this one and took the day off. For one reason or another, ie. work, I couldn't do a run on Thursday. Saturday was my better half's birthday, so no long run then as I was responsible for breakfast with croissants.

Fortunately, I only had a meeting on Friday in the afternoon, so did the 28ks in the morning.
Then Saturday was out as well, but today I put in two sessions, intervals at McGillvray oval in the early morning (freezing it was, I was even wearing gloves!) and then the brick session in the afternoon.

Total for the week 78ks. A bit less than last week, but that's ok since last week I was not on the bike at all, whereas this week I did just over an hour.

Next week will be similar. I'll be doing the first 30k+ level 2 run and otherwise look at hills, intervals and speed.

At this point I feel pretty confident that a race pace of 4:50 is doable, but I'll see whether I can push it to 4:45.

27 July 2008

Running for Gold

Maybe staking it a bit high, but I did get up today despite the rain even though I had not even signed up yet.

Run for Gold 2008 - I did not win the race or the Gold - the chances of the latter happening being much greater than the former.

For me though the race was "Gold" with a new PB at 43:13, a pace of 4:19.

I've been so busy the last few weeks that I need to catch up on reporting.

The week before last was a recovery period and I clocked up a total of 45ks doing a few intervals, and two long runs.

The last week was very busy at work and consisted of work (lots of it), eating (just a little), watching TdF and consequently little sleep and a awful lot of running.

I managed to top the 80k mark with the race and a decent cooldown afterwards. Haven't done that for a long time. I think it just about matches my best week before Rottnest two years ago.

My heel is feeling good, at least when I run. It sometimes does play up when I have to walk a distance. The knee is as if it's not there at all.

Nine weeks to Berlin and things are really starting to fall into place.

I have now also signed up for the C2S Half. Four weeks out from the Marathon, that should give me a good indication of where I am. I am kind of hoping to manage 1:35, but it is a bit hilly, so that might be a struggle.

I also intend to do Lake Joondalup in three weeks.

Oh, and on another front, I have splurged out (what's the point of working hard if you can't get some bling....) on a Cervelo P2C. Should arrive next week - I am really looking forward to it!!!

13 July 2008

Perfect

Or at least as close as.

I managed to get the running training done just I had planned it and by Saturday I was looking forward to sleeping in this morning.

Monday: Interval training 400m, 600m, 800m, 1200m, 800m, 600m, 400m with rest to <110bpm, level 4;
Tuesday: donated Blood;
Wednesday: Long run 17.5k level 2;
Thursday: Hill 5x Mount Street level 4-5;
Friday: Brick Session 50 mins bike, 50 mins run (bike included the first 22k of Kona) level 3;
Saturday: Long run 18.7k (very slow given the heavy session the day before) level 2.
Sunday: nothing!
Total week: 69ks - more than for a long time.

Knee is perfectly fine. Heel still plays up but I can now go longer before it becomes bothersome.

I think I will keep the mid-week long run at the current level and build up on the weekend run.

Next week is week four in the periodisation, so lighter work load on the running side. I'll focus a bit more on riding, swimming and strength.

07 July 2008

Surprises

The start to the week was quite slow, thanks to the bug that decided to like me very much. I was still popping pills on Monday and Tuesday and generally did not feel up to it.
Overall I thought that I would not be able to keep up with the planned schedule and whilst to some extent that was true, it only really affect the bike and swim workouts.
Swim - 0, Bike - 50 minutes instead of 80, no strength training, but a bit more than planned on running.
I hesitated doing heavy work early in the week and also decided to split the long run into two 90 minute sessions. Whilst that is not perfect, it is way better than getting injured or otherwise kicking the system around too much.
So on Tuesday I put in an level 3 session for 35 mins, on Wednesday 63 mins hills (including a few runs up Mount Street with a best at 1:30), Thursday long run 92 mins, Saturday long run 90 mins and on Sunday a brick session 50mins on the bike and 45 mins run, both at level 2/3.
Total running mileage: a surprising 57ks!
I do think I have deteriorated quite significantly aerobically, but even though the heel still hurts occasionally (going downhill) I am at the mileage just prior to the taper for Canberra.
12 weeks to Berlin, that is a time frame I should be able to focus on.
Other than that, I will do more swimming and riding, but they are not the priorities, just yet.
I was watching the best part of IM Europe yesterday afternoon. What these guys do is just awesome. Swimming close to Hackett's time, riding at 42km/h like the pros and to top it off doing a marathon in under 3h. Chapeau!
I think if I manage below 13h, I'll be extremely happy!
But that's a long shot, I'll have just over 12 months to train for that. Whether I'll manage to keep it up, is an entirely different question.

29 June 2008

Baseline

Several weeks between posts and only 13 weeks to Berlin. Don't worry guys, I still exist.

Last week I planned to start with SERIOUS training for Berlin, but was struck with some ugly disease - flu, cold - that kind of thing. So, no training all week for the sake of recovering properly.

Before that I played around with running, swimming, riding in all forms with a variety of easy and hard sessions, just having a lot of fun. I set myself up with a CompuTrainer (had to buy a Windows laptop for that though, eerrrrgh) with a training video of Kona included.

I'll have to improve a lot to make the distance end of next year. In swimming I can already see some improvement, but let's be honest, I'm still no good. My golf score for 50m is 110 (50 strokes plus 60 seconds).

Having to take last week off certainly hasn't helped, but panicking won't either.

The bonus is that my heel feels pretty good, I can even stand on it when I get up in the morning, yeah!

Ok, so the plan is all laid out working up to a peak of about 80ks in the first week of September. I'll include a number of races, if they fit from week to week. This includes the City to Surf, but at this point I am not sure whether to do the 12k or the HM. Whilst I'd like to do the 12k for sentimental reasons - because I'd like to beat my PB, doing the HM would probably fit in better into the training plan.

Maybe I'll also do Lake Gwelup 10k - just two weeks out. But we'll see.

All the best to Epi, Clown & TB & anyone else who is a starter at the Perth Marathon. I'll be there to support jnr in the Kids' Marathon.

25 May 2008

Feel the Heel Part 3 or: 20/20 for Dummies

Healing the heel (ha, ha, guys, at least you're getting a bit of joy out of this ...) has proven not to be as easy as I thought. I shouldn't have jumped out that plane, you say. How true, how true.... but not half as exciting.

We live and learn and ..... forget!

Three weeks out from the tumble and the heel still has not cleared up completely. Having said that, the heel itself is no longer the real problem. At present the fascia is much more painful when I run and particularly first thing in the morning. I wonder whether I might have picked up an injury there as well, which has so far simply been masked by the pain in the heel.
Also, after longer runs I end up with sore calves.

That on the other hand is not necessarily a bad thing (so maybe having this injury was a blessing in disguise (now for a pun in French: le talon blessé!)), as for a long time I have tried to improve my stride by striking mid-foot rather than with the heel. The injury has forced me to do that (painfully) and I may get that wish granted after all. It does put a bigger strain on the calves though.

Compared with what I felt last week (after 15ks), today was not too bad after yesterday's 17ks.

This week I managed to do 30ks and have also gone back to the pool. I certainly have suffered a set-back and in reality I will have to leave the Perth Marathon aside. Again, that may not be so bad. After all, Berlin is much more important to me than Perth.
It's now 6 weeks to Perth and 18 weeks to Berlin.
In reality am not going to get ready for Perth and if I tried, there would be a good chance of either pulling another injury or not resolving the current problem.
Therefore preparing for Berlin is now a much bigger priority. Sorry, guys, I'll watch you from the sidelines.
I suppose if someone wanted to do the relay, that would be an option. I'd be fine doing half of it in any combination.

I still plan to do the Perth HM, if only to see where I stand. That is now three weeks out, so hopefully I will have the foot under control.
Fortunately I have little Court commitments in the next few weeks (except for the next few days), so that will allow me to get into a routine with more time on the bike and in the pool.
Oh, yes, and did I mention that my daughter has convinced me to do an Ironman? Busselton December 2009, she will crew me. I suspect though that she will be busy at leavers and in any event only wants to me to shave my legs so she can make fun of me....

Hmmmm, daughters.......

18 May 2008

Feel the Heel Part 2

A tad optimistic I was last week as running "freely" is still not happening.

I did a short tempo run mid-week and a longish run of 15ks yesterday and ended up with a very sore calf today, courtesy of not guarding the right foot and not using a normal gait. Running downhills is a particular challenge.

I will just have to take it easy with shorter but more frequent runs. It's happening, but it's just taking an awful long time!

11 May 2008

Feel the Heel

or: Pain is nature's way of telling you you're alive.

I went for a short run today, just around the park, but otherwise I have found moving around quite a challenge this week.

The heel is still quite bruised, although much better than a week ago.

On a brighter note, the knee is completely pain-free.

I think it'll probably take another week until I can run freely again and in the meantime, I'll stick to the bike and might as well go to the pool and work on my stroke!

04 May 2008

Crashing down to Earth

Having got quite some heat at the homefront, I thought I would get an A skydiving licence and then be content with the occasional jump.
This weekend was supposed to get me much closer to that point.
Without going into too many details, I have now decided to postpone the plan for a while, a considerable while I think.
It's just too hard to travel up to York, taking time out and having my head properly sorted out to concentrate. I think I need my head too much during the week and don't need the additional challenge.
The first (and only) jump on Friday was quite symptomatic. My first solo and I was really looking forward to it.
Jumping headfirst out of the plane was good fun, I recovered quite ok but manoeuvring was not so good. The landing would have been excellent if it had flared for long enough during the final few seconds.
This way I jarred my right heel (and bumped the right knee for good measure) and now, two days later, I still cannot stand on the heel. But it is improving.
Quite a pity though as things were clicking into place nicely even though it had looked for a while after Canberra as if I had overdone it completely and any further marathons would be out of the question.
I spent some time in the gym today obviously not doing anything involving the use of my right heel, but riding should be ok, so I might jump on the bike this week.
Worst case scenario is that I might have to give the Perth Marathon a miss, but we'll see.


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20 April 2008

Fred is well and truly dead

Fred RIP.
Having tried all button combinations, reloaded all software and tried again, I have come to accept that Fred is dead. He does start up when plugged in on the cradle, but as soon as I take him off, he goes off.

I read up on a variety of sites, but there is no hope of it coming to life again. I suppose I could send it to Taiwan to have it checked out, but frankly, I don't think it's worth it.

He has served me well and held out to let me complete the Canberra Marathon with it. Well done, Fred!

So for now I am back to Fred Snr (the faithful one) and the Polar HRM. A bit cumbersome and not as accurate, but it will do for now.

For now is the time between now and when future "Fred" arrives. Silly as I am, I have ordered a brandspanking new Forerunner 405. It's not due out for another couple of weeks and I do hope that they have sorted out any teething problems.

Does anyone have any suggestions for a name for the new model?

Garmin is due to set up an Australian branch office in July, so that should make any warranty claims easier to deal with (boy, do I have confidence in the product...).

And otherwise in the news, I have recovered quite well from the Marathon. We spent another couple of days in Canberra and then three days in Sydney and did a fair amount of walking. That was painful at first, particularly up and down stairs and every time we started walking again after a break, but otherwise good to keep the muscles going.
The right knee was a bit painful at times, but this has settled down again.

Tomorrow I'll be starting with the road to Perth. A bit of speed work and I will also ride the bike to work.

Let's see whether I'll manage to break the 3:30 barrier in July!



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13 April 2008

Operator Error & other unexpected stuff

The Canberra Marathon has come and gone and five hours later I have signed up for the Berlin Marathon. Before I put the knee to the test, I just was not game to sign up for the latter, even though the flights and accommodation are already booked.

I came in at 3:32 (new PB) and even though I did not break the 3:30 barrier, I am quite happy with today's result.

Just when we left the apartment, it started to drizzle and that continued for a while until about one hour into the race when it really poured down.

Soon after though, it stopped and the sun came out. I got a bit concerned that the humidity would make the race more difficult, but there was a breeze and in any event it stayed quite fresh, so the entire race was very pleasant, if not quite ideal at the beginning.

I started out probably a bit too fast, consistently just under 5m/k, except for the stretch up to Parliament House. At the back of it though I had found my stride and really enjoying it.

That was despite the fact that the bottles did not want to stay in the fuel belt, except for the one on the side, meaning that I ended up looking rather dopey with two bottles in my hands and that fashion statement of a fuel belt only holding one bottle!

I stuck to my nutritional plan, if not slavishly, at least quite close. At just under 14ks I had to rearrange my
glasses in the back pocket.

After that Fred had apparently conked out! I could still switch screens but otherwise nothing seemed to move. Oh bother! Fortunately I was running with Jonathan (#327) who was also aiming at 3:30 and he was happy to give me the splits.

It took me about 45 minutes to figure out that I must have hit the start button of Fred and whilst it was still working it was simply not recording. Serves me right for having changed the screens to only show pace and time elapsed etc. D'oh!

Not that it mattered, as I kept to a nice below 5m/k pace and was in line to end up at about 3:28.

Apart from struggling a bit with those couple of hills and ramps on the last lap - and also losing a bit of time pulling Jonathan along - after all, he had helped me out - suddenly, at 38ks, disaster: spasms in the muscles just below the right knee on the outside and I was limping. With that I lost considerable time, at least 2 minutes on those four ks.

And combined with the other time lost, this made the difference between coming in at 3:30 or not.

Nevertheless it was a good experience. The knee held up (my orthopod has now deserved a postcard) and had it not been for those spasms, it would have been ok. The only other trouble I had were stiff calves in the last ten ks which made those little hills a bit more of a challenge. But again, that's ok.

Having started just that bit fast, I was not looking for a negative split, and came it an 1:45 and 1:47 - given the above, that almost counts as an even split.

I took some time walking in the pool and later today will have a dip in the spa and a sauna.

By Tuesday I will be up and (ok, not quite) running again.

Congrats to Epi and Clown for easily doing the Boston qualifying time. Well done, guys, you put in the work and got the return.


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06 April 2008

Ready, Set, ...

And Fred has just scared me again.

I just wanted to check on the average for one of my runs and guess what, Fred played dead again. I have managed to resurrect him again, but I'm really starting to worry.
Fortunately I have my back up plan, but I would like to use Fred as I have programmed him with the pace for each section to get there in 3:30 (3:30:05 to be exact, but that's good enough for me, too).

Otherwise, everything is looking good and the pieces are coming together.

On Monday I did a short speed session with the foot pod trying to stay within the magic 90-95. My natural pace seems to be around 83 but at 90-95 I should be able to do an average of just over 4:33/k. Is that maybe what I am or should be capable of? That would in fact be really nice. Over a marathon that would work out to a time of 3:12!

Tell him he must be dreamin' - right?! My Boston cut off is 3:20 I think.........

Anyway, that matters all very little now. Whilst I am excited about next Sunday, I won't be silly enough to throw out the plan I have concocted over a few months now. If I manage to break the 3:30, great, if not, Perth is still there, and Berlin as well.

I did another 10k tempo run on Wednesday with a comfortable 4:30 pace
and then a longish run of 16k yesterday at just under 5:30 pace. Lots
of fun despite the fact that it came pouring down just as I set out and
it took about 1k to fill my shoes with water.

So, let's go through the checklist:

Mind - check;
Pacechart - check;
Food and Drink - check;
Rest of gear - will be checked by Thursday.

Tomorrow I plan a short Conconi style speed session on the treadmill and then an easy run either Wednesday or Thursday (depending on the weather, if it's good on Wednesday, I'll go off to York to hurl myself out of a plane for kicks), travel Friday, 5k on Saturday with Anna and then.

Also, given the time difference and the fact that the race starts at 7, I will try to get up around 4:30am every morning (the emphasis at this point being on "try").

Are we gonna have fun or are we gonna have fun?!!


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30 March 2008

Is Fred dead?

As predicted, whilst being the start of the taper, this last week was still "heavy" in my books. Total of 58.6ks.

After intervals at the start of the week, I even managed to do two MP sessions totalling 20ks on Thursday.

I then followed that up with a 25k tempo run (ie. 4:56/k) yesterday morning. The intention was to sharpen up the tempo to just under MP and I well and truly managed that. So, guess what, I'm really happy.

Well, if it wasn't for Fred, the Forerunner. Charged him full on Friday, but come Saturday am, he was not even blinking. Put him on the charger and after a while he woke up to say battery empty! Fortunately, I still have the old Fred 101 and he was ready to go with enough battery power (particularly as it was 4:45am and if I had to look for batteries, I would have woken up just about everyone in the house and not been very popular for the rest of the day).

So whilst I could not download the results and clearly the 101 is not as accurate as the 305, he did the trick.

Now the strange thing is that after charging the 305 all day and taking him off last night, he is fully charged today.

Beats me what happened. Maybe Fred just did not want to be woken up that early, was sick of my enthusiasm or whatever. But I will definitely take both with me to Canberra, just in case.

I also tried out the drinks and decided that I will go with that fashion statement of a FuelBelt (NOT!) after all.
I thought I could plonk a 330ml bottle into one of the pockets in a tri top (the idea being that Anna would hand me replacement bottles on the course), but it bounces around like bunny chased by a fox. I managed to stick it into one of the side pockets, which was not too great as imbalanced, but it got even worse as after 10ks I noticed that it had started to chafe my back.
I will see whether I can get better bottles for the belt as the ones that come with the FuelBelt are useless. At least I don't manage to drink out of them without looking like a three month old slobbering all over my front.
I also went to buy a couple of sachets of High 5 and whilst there is nothing disagreeable about it, I haven't quite figured out whether they will be serving the isotonic or the energy drink at Canberra.
In either case, my Endura/HJ mix covers me for both with the addition of a few gels. So I'll stick with that.

This week a few quick runs to keep the speed up and an easy 15 or 16k run on Saturday and that will be about it.

I won't do much week after next except for the 5k run on Saturday in which I'll just plod alongside Anna - she's not a speedster, so that will just loosen me up for the next morning.


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24 March 2008

Yoho, here we go!

I am in a good mood, quite obviously!
Three weeks to Canberra and things seem to be clicking into place.
Looking at my mileage (what mileage?) I will be underdone, but at this stage I prefer that to having done too much and having risked burnout or worse, injury.
The last couple of weeks I average a mere 50ks a week and I know that is not much, but after battling with my head so often, I have now got over that hump and am very positive about it.

My base is solid (8 runs &gt;30ks since the beginning of the year, peaking at 38ks) and the right knee is occasionally niggly, but no more than that on the run itself. A bit stiff during the day after a heavy run, but that is about it.

Yes, you guys will be specks in the distance (assuming I wear glasses), but that's ok. I am currently not setting the bar very high. If I manage to better my PB (3:38 - not much to work off, he, he), I'll be happy. If not, at least I will have a good base to work off for Perth.
And if I don't manage to break 3:30 there, I still have more than two months until Berlin.

I had a great 33.5k run on Saturday morning. I spent a little while on Friday working out the nutrition and it all worked out nicely on the run. All I need to do is transfer it onto the Canberra plan. I am fairly confident I can do a 5:10 average which should bring me home exactly on time.

I have spent more time on the Adistars and they are just wonderful. I have already ordered a second pair and will consign my other runners to gardening duties. Since I am a lousy gardener, I now have enough shoes to last me a lifetime.

So, now onto tapering.

I think I am going to give myself a comparatively heavy week this week, focussing on intervals and tempo with a short 20-25k run on Saturday.

Next week I plan on doing short but quick bursts and throw in some riding and possibly some swimming. An easy long run of less than 20k on the Saturday should then round it all off, apart from some Fartlek runs in the week before the marathon.
I think that should do it.

Lots of sleep, too.

Workwise, it also seems to fall into place. One trial next week and otherwise just small stuff.

Onya guys, we'll have a blast!


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09 March 2008

Oh, boy!

What a weird two weeks it has been.
I felt so deflated last weekend I did not even feel like blogging.
Whilst I managed something like 68ks for the week, a record for quite some time, I had real trouble keeping it all together.
To make matters worse, this week the right knee played up so I just let everything go until Friday. By then I had got to the point where the head was ticking right again and I dashed up the DNA tower a few times just to get the week out of the system.
Yesterday I took stock and figured that maybe, despite the fact that I have about as many runners as Imelda had shoes, all of them were worn out - except for the Trance that keep giving me little blisters whenever I go beyond 30k.
So, I reviewed what the podiatrist said and went over to Bob and Jan and pulled apart their shelves. I tried about six pair in different combinations and Phil started to shake his head.
Anyway, I came away with a new pair of Adistar Control and they are just fantastic. Softest but most stable ride ever!
So I went for run with junior, in preparation for the Canberra Kids Marathon and started to feel together again.
Today, I got up early and went round Kings Park, a good 13ks aerobic run. The knee is "still there", but tonight it feels much better, ie. not the twinges I've been having all week.

On a positive note, I went skydiving on Wednesday and managed to have good control in freefall, plus had a super sweet landing, tippy-toe and all, without any guidance at all. Wow! That felt good. Unfortunately however, I am so busy at work now that I won't be able to go back up to York for a couple of weeks.

I have found the entry forms and faxed them off today.
I see that there are currently a mere 7 entries in the marathon from WA, including Epi and Clown. Funny then that the three of us should decide to run it quite independently of each other.

Ok, back to work and let's see what the next week brings.
It'll be stressful all week, but I do hope that we'll finish before the five days the matter is listed for.


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24 February 2008

Mental as Anything

Similar to last week, the training this week had more to do with keeping my mind in check.
The start to the week was sluggish, ie I had so much going on in my head workwise that running was simply not a priority.
By Wednesday, this excruciating trial was over and with that the stress levels had dropped. From there on I managed to get some decent endurance/hill training done and intervals the next day.
Then a day's worth of rest and a whole blood donation.
On Friday I was really looking forward to a long run but it was really tough. What I forgot as I was slugging it out on Saturday morning was that I was missing a pint of blood, so no wonder I had to pump that little bit more. Anyway, I am now taking a break from apheresis and whole blood donations and will go back to that no later than after the Perth Marathon.
I did 38k at a pace of 5:43 with the heart rate just nudging level 2. That is actually considerably better than the figures for the 32k run four weeks ago.

I suppose I should be happy. And in reality I am. Although I will never be fast, the consistent tempo and interval training is now paying off. Whilst I may not crack 3:30 at Canberra, for Perth it should be possible.

Apart from a tweak now and then, the knee is as new.

Total distance this week was 67.5. Earlier in the year I thought I would get up to about 80ks a week, but I think I'll give this a miss and rather add a bit of time on the bike so as to take the strain off the joints.

Now, where did I leave these entry forms for Canberra?


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17 February 2008

Going topsy-turvy

I went skydiving today and managed to nearly spin out when the JM let go. And in many other respects the week was topsy-turvy, too.
Had a strong start to the week with hill repeats on Reabold Hill on Monday, did some gymwork on Tuesday and got caught up with work too much to get out on Wednesday. Intervals on Thursday which were a bit all over the place as I had programmed the Forerunner incorrectly, d'oh.
Saturday long run turned out quite ok. 35k at 5:22/k. After 7ks I thought about giving it all away, my legs just wanted to curl up and go to sleep in a ditch. Good thing the brain told them to keep running.
The knees are doing just fine, the left one is perfect and the right one just gives me the occasional niggle.



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10 February 2008

Waking up to petrichord

Isn't it just great, this smell of summer rain on the warm ground?

Just too sweet to get up and do a heavy interval session. Ok, I'm a wuss and reading Clown's blog I can say at least I'm not alone.

I had planned to have an easy week and it turned out to be even easier than anticipated. I needed a bit of a break both mentally and physically, so only a level 2 run with 2x Reabold Hill on Monday and a MP run of 22.54k yesterday morning, a total, wait for it: 35.55k. Now that's slack.

Having said that, I felt sluggish after the last three weeks but by yesterday I was very happy with the MP run yesterday at just over 5m/k. Nowhere near the young guns, but for now clearly a good point to be.

Although I did not run much, I did three sessions in the gym concentrating on core strength and just a bit of stability exercises for the knees.

I now have to work out next week's program which is going to be tough especially since I'm going to be in Court all week and have my head full of jet engines, boat hull designs, fishtails, spins and emergency stops. And plenty of cavitation - in my head as well.
Taking a positive angle to it a bit of running won't go astray it seems.

Not sure whether I'll do Matilda Bay - just does not fit my program - unless the case finishes before Friday and I can do the long run on Friday and then... I think I'm getting ahead of myself.

First, I'll have a good night's sleep.


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02 February 2008

I need an easy week

The last three weeks have been busy and interesting.

Running wise I managed to do three weeks of intensity training - just!
Today's long run was tough as my legs were dead. Didn't even feel my knees on the whole 33ks which I suppose is a good thing.
The truth is that yesterday's speed session together with a short night just did not allow me to recover. By now I should know that I need a day's rest before and after a long run.

As a result, this run was all about toughening it out mentally. The head was there, the heart was pumping but the legs went awol. So I found myself pushing myself with the heart rate being just barely going to 60%max, really strange. I think I hit 70% three times during the entire run.

Even if from the physical perspective that run was not quite right, certainly mentally the run was beneficial.
But I am really looking forward to an easy week.

I did have a bit of a rough spot (mentally) in the middle week, which explains a slightly lower mileage:
Week of 14 January: 65.28k - 6 hrs 22 mins
Week of 21 January: 56.88k - 5 hrs 46 mins
Week of 28 January: 65.05k - 6 hrs 41 mins

Pretty sad figures compared with the impressive stats of the young guns, Epi and Clown, but I am just happy that my knees are still attached.

Oh, did I mention that I have been distracted by yet another project (that's the Gemini in me) - getting my skydiving A licence. That means that I spend a fair amount of time out at York, predominantly sitting and waiting for the wind to die down... not very attractive running country out there :-((!




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13 January 2008

Knees holding up

All in all a satisfying week, even though the left knee is still not quite ok.
I was glad that is was a recovery week as I don't think that any more than the 50ks I managed would have been any good.
I also managed to get rid of the excess Xmas weight and by the end of this week I expect, I'll be in normal range again.
So, three runs in total, three times at the gym, apheresis on Friday and to top it off 20th wedding anniversary on Tuesday with a most excellent present: aerobatic flight in an Extra 300L, the type of plane they fly at the Red Bull Airrace. That was awesome.
Back on earth, I'm now into the intensity stage of the training with four hard sessions which will no doubt be hard on the knees to start with.
Let's see!


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06 January 2008

All set for Canberra

We finally got around to book the flights to Canberra and also the accommodation. We'll be staying at the Medina Apartments, a stone's throw away from the start. Since we're over there, we'll fly on to Sydney for a few days, being school holidays and all.
On the sporting front this has been a very difficult week. The left knee is still pretty buggered, although it's more the knock on it, rather than something structural inside. But to make matters worse the right one has started to play up as well.
I suppose the 4kgs I gained over Xmas have not helped, but the long run today was quite a challenge, especially towards the end. I played it safe by sticking to going round and round and round Kings Park, but I didn't take anything with me and hit the wall at 26ks.

Not to be discouraged, we looked at getting to and staying in Berlin at the end of September.

This week I'll just push it as far as the knees allow me and build up from there - and try to eat properly to lose some of the Xmas excess.


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01 January 2008

Crashing into 2008

Being the Christmas week and away with the in-laws for the whole week I did not really expect to be able to stick to my program. Nevertheless, on Christmas Eve morning I set out from Eagle Bay to Bunker Bay up to the Cape Naturaliste Lighthouse. Partly on tracks, partly over rocks, lots of beachsand and then back on the road. That was quite disappointing and rather long. Instead of just doing 45' I ended up doing just over double that. I didn't mind as I had thought about cutting the weekend long run into two in any event. On Wednesday I found myself a nice long hill and did that 6 times, annoying a couple of dogs (and presumably their owners as well) in the process.
For Friday I planned on driving up to the lighthouse and taking the Cape to Cape track to Yallingup and back, a total of 28ks.
That worked out nicely, notwithstanding the track changing considerably already in the first five ks, I found a nice rhythm. I remember thinking about doing the whole thing and getting some others to join me (yes, you guys!) - a total of 135ks, maybe broken up into 2 or 3 days to start with. Approaching five ks I saw this limestone outcrop and ledge and thought to myself to keep to the left as it looked as if it could break off and - WHACK, BANG, I tripped and crashed headfirst into various limestone rock ending up with hitting my nose. Boy, it hurt! Blood was everywhere, dripping down my nose, on my hands, running down the shins from both knees, not a pretty sight. I think I would have been a good black knight impersonation, limping backwards and forwards trying to figure out what to do next. After a while I gathered all my bits, cap, glasses, bag etc and although the last thing I felt like running, thought it was best to just keep moving. I wasn't going to let this hold me up and pushed further South, although very slowly.
At the Three Bear beach I came across a few surfers and they gave me a odd looks, I must have looked pretty bad. Anyway, by then my left knee had swollen up and was quite painful, so I decided not to push it and turned back.
Back at our place I spent a good hour cleaning myself up. Apart from the bruising, scratches all over, the left knee was worst off as by then it was so swollen I couldn't bend it. Also, there was a cut in it that wouldn't stop bleeding. (Oh, yes, and my nose looked as if I had been in a decent bar fight!) Good grief I thought, Canberra over and out.
Well, I haven't been on a run yet, except for a few minutes on the treadmill today, but all is not lost. Still a bit swollen, but by tomorrow morning, I'll be hitting the road again.
This is the second last week of base training and next week is an easy week in the period, so I'll push the hard stuff towards the end of this week to give the knee some time to recover, without losing the benefit of the easy training next week.
Then it's into intensity.
Apart from the lead up, 2008 promises to be the most interesting year yet. Canberra in April (although the bookings are not done yet and accommodation for five people comes at a premium!), the Perth in July and Rottnest in October.
In addition though, we are looking at visiting son #1 in Germany in the second part of his exchange year, so around September, which would tie in nicely with school holidays and the Berlin Marathon! Possibly a bit close to Rotto, but who says that I have to set PBs anywhere. Berlin is a gorgeous city, I certainly wouldn't mind going back there, so for now that is something I am seriously looking at.
The aim is to go below 3:30, either in Canberra or Perth and the rest is just for fun.
In between, a few club races (as Epi says, have to be careful not to mess up the training regime with them, but then again, who says they have to be all out efforts) and the C2S where I'd like to go below 52:30.


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