I am going to see about making a physiotherapist appointment today.
Foot feeling ok for two days now but i'm not ready to run yet.I will see what physio has to say.

Last Saturday 27th i had an 8km race i havent updated on yet.At the start put my MP3 player on for the first time in a race i almost was late for my start fiddling with it!
Got into a nice rhythm and maintained it for a tough but satisfying run.The effort required to maintain my pace was much less than last year.

500m lap splits
1 2:06
2 1:52
3 2:09
4 2:11
5 2:07
6 2:05
6 2:16
7 2:20
8 2:07
9 2:24
10 2:19
11 2:05
12 2:11
13 2:13
14 2:12
15 1:53
Course was an out and back with a few hilly dog legs especially 7 9 and 10
Finished in 34:42 (av 4:20/km) and bettering last time on this course.

Shannon Noll's "Lift" was on replay 3 times for the last part of the run and it helped a little.

Went down to watch "Fitness 5" my goal race and it was frustrating to watch everyone go when i couldn't run myself.

Some of my friends recorded good times with one doing 17:30 after 14 weeks of training for his first marathon!

My brother in lawand i had a wager for a case of beer that i couldn't beat him with a 30 second advantage he came in at 20:20 so i am sure i would have come in by 20:50 to collect.He was shirty when i told him i would have beat him with that start (and maybe even outright!)I suppose i sounded arrogant but i was so sure with my training i was going near to cracking the 20min mark.

Anyhow i'm home now and want to run again but can't!
I am going to play with my boy then read a book when he goes to sleep to get my mind off running.

Edit:Injury update....I've been walking around this afternoon without the aid of crutches but i need to still favour the left foot.Hopefully i will be able to walk on it more in the coming days.

R2B

I was planning to update my training yesterday and the day before but never got around to it.Yesterday i was painting my backyard fence and fell over rolling my ankle.I immediately knew my race on Sunday was in serious doubt as i double rolled down the backyard hill.
I got "ice" on it straight away,if you can call cubes of frozen mash potato ice!My father in law was helping me do the painting and i didn't want to let him do it all so i iced and hobbled,iced and hobbled through it.It hurt but wasn't excruciating....when we had finished my wife wanted to go for coffee at a cafe so i decided as we were about to leave that i would put Voltarin on the affected area.Now straight after we left it just started to swell up and ache like it had been the victim of a sledgehammer blow.I did my best to not complain but damn it hurt.We came home and i promptly took Panadol which i never normally do.I elevated my leg,iced it and after another twenty minutes the edge had come off the pain.I stayed in that position for the rest of the night and went to bed with my foot raised by two pillows.

In the morning i went to the doctor and he examined it and said that i had torn the ligaments and it was badly bruised.He gave me seven days off work, though i hope it will recover before then!

Well there's nothing like a setback to get you thinking so i am going to have to find another 5km race in at least two weeks to test my training out on assuming i am 100% fit by then.

It's been over a week since i last posted and i'm a little apprehensive.You see the webmaster at my club put the link to my blog on the club website!I came home from afternoon shift friday at about 11pm and went to the website to check the start time for Saturdays 8km race.I nearly fell off my chair when i saw the link near the top of the home page just below the congratulations to Kerryn McCann pictures! www.kemblajoggers.org.au
I was so embarrassed that i wrote an email to the webmaster asking him if he would take it off.

I wrote:

Hi B,
I wrote you an email after discovering (almost fell off my chair!) the link to my blog on the website.
I wrote that although i know it is in the www domain and available for anyone who knows where to look i felt embarrassed to share it with people that know me more personally.I feel sharing with an audience of fellow bloggers less threatening and a nice way to express my small triumphs and failures amongst this supportive audience.

I actually wrote a page long email but i must have stuffed up sending it.In it i just explained why i took this position.I know that i could provide some small inspiration for others and maybe even the occasional laugh but im not ready to share to a wider audience at this stage.

To which he replied:
Thanks A - my apologies - I should have asked your permission first - I certainly understand your position. My thoughts were "this is terrific, really inspirational, and certainly the type of thing that so many of our members will get something from - just one member sharing his joys at running, his struggles, his triumphs ..." - I hope one day you will email me to ask to have it put back on ... the first of many KJ Member Blogs ... ... hope to see you at the race today. Regards, B

The link was up for probably only a day and i'm not sure how many people saw it,but the one person who i asked had seen it and thought that i put it on the website!
I am not upset with the webmaster at all because after all it is out there, though like a small town newspaper not everyone wants to read this stuff and being a newer member of a 500+ strong club it unsettles me a little.
I have a question...am i being a little sissy about this whole thing?

quick post
wednesday easy 4km with Basil
thursday 3km at track new pb 11.40!
friday rest
saturday finished night shift and went straight for run with friends
aprox. 12km in aprox 1:05 hr
sunday plan to make my mileage add to at least 42.2km.
will edit this later to talk of 3km pb
training going really well i now believe i can run 5km in 20 mins!

Edit:Achieved 46 km mileage woohoo!
close to double my previous highest ...touch wood for injury i am aware of 10% rule and keeping a close eye out as i havent yet been injured in the 2 years i've been running and i don't want to start now.
The easy runs i've been doing are also quiet enjoyable so that helps add mileage easily.

decided on the starting line of 3km race that i would try to run with Witold who was still sore from Canberra half so only planned to run about 12 mins well this is my goal pace so i thought i'd stick with him.

I must be getting fitter because i just spent most of my time tailgating him and trying not to step on his feet as he has a much longer stride then I.

My splits were
400m 92 1.32
800m 94 3.06
1200m 94 4.41
1600m 94 6.15
2000m 95 7.50
2400m 96 9.27
2800m 92 10.59
3000m 40 11.39 Average pace 3.53min/km
finished feeling good but with a little gasping for about 1min due to sprint finish.

This run has given me a strong reference that given the right conditions i can run my 5km goal race in 20mins and i'm stoked to keep training up until it on 2nd April!

Well its been a few days since i last posted so first i will cover my training program so i'm up to date on that as promised.

Mondays Easy 5km
Tuesdays 400m intervals 60sec rest increasing from 4 to 8 reps
Wednesday optional 5km or rest
Thursday 15-25 mins tempo
Friday rest
Saturday 6.5km easy
Sunday long run 6.5km increasing to 11km

This is the actual program but as i am keen (lol!) i have been doing more.
Paces are Supposed to be 5.30 for easy runs
96 second 400m
and 4.22 tempo runs

So Saturday i was supposed to do 6.5km easy but never got round to it until late at night.

On Sunday the program called for 8km easy and i was going to do 10km but ended up doing 14.6km.This was broken into 3 sections.
Out 7.59km in 36.17 (4.46 pace)
Middle 5.03km 26.52 (5.20 pace)
Up hill coming back 2.01km 11.06 (5.32 pace)

Monday 5.1km easy.(4.58 pace)
Tuesday 2km warmup @4.35 pace, intervals 7 * 400m
88/3.40
98/4.04
93/3.52
92/3.50
93/3.52
100/4.09 (with 2 big hills)
106/4.24 (with one big hill)

I was a bit like goldilocks went too fast slowed to proper pace (4.00) then sped up again...at least intervals 3,4 and 5 were at the same pace!
Its hard to run slower than i want so that i can stick to the program.

Then as a bonus i treated my self to 3*450m hill repeats
and 800m cooldown @4.47pace

Tommorow i have an optional 5km and i am going to take my Cocker Spaniel "Basil" out with me.
Thursday 3km at the track...i am undecided how to run this one....either TT or tempo?

Thats it for now!

Well i had Wednesday off so as to not overdo it besides it was in my program to have an optional!

I went to the track on Thursday night and Jimmy Hennessy said he would take my lap splits for me, very kind!

I told him i wasn't going to go flat out only running a tempo at 4:22 pace for 15 minutes well it was a 1/3/5km race so i thought i might stop at 3km but as i got behind Kerry at the start and knew she usually runs about 22mins for 5km i thought she would be a good pacer for me.After about 1 1/2 laps of tailing her i thought i'd better ask if it was ok but she was cool.

I ran right on her tail for 11 1/2 laps for quicker or slower but mostly she was even paced on the final lap i took off for a sprint finish.

Normally after a run like that i would be gasping for a while but i wasn't and felt like it was only a 85-90% effort!

here are my splits for the 5km tempo run
Distance Time Lap
200m 0047 102
600m 002.29 106
1000m 04.15 106
1400m 06.01 106
1800m 07.47 106
2200m 09.33 106
2600m 11.19 106
3000m 13.05 106
3400m 14.54 109
3800m 16.43 109
4200m 18.32 109
4600m 20.24 112
5000m 21.49 86

My Pb for this distance is 21:30 so this was a great training run!
As you can see after 3km if i knew was falling off pace so much i could have picked it up a little with the SIX STEP SHUFFLE and shaved 6 seconds on the 90% sprint finish too.

I will post the full program later as i don't have time tonight.
But i am feeling good!

PS Go The Six Footers!

Well thats 3 days of running in a row!
A raw occurrence for me. (i meant rare haha!)
The schedule 6.5km easy Sunday
5km easy monday
and today 9.5km comprising of 5 * 610m intervals on undulating circuit at around 3:44 av. pace
and 90 second recoveries and 2*450m hill climbs plus about 4km of warmup (4:45) and cool down (5:30).

This was more than my training plan called for (4*400m at 4min pace)
though i was training with a group so i didn't get to pick!
Besides the plan may be too easy anyhow.... i will post it tomorrow for comment.

All in all things are going well (no time to jinx myself!)

My Boy rolled over on his own for the first time today! We caught it on video and Mummy and Daddy are so proud!

Got another new job interview on Friday also...
Cheers R2B

In the last two weeks i have Orienteered for the first time,and i have Rogained for the second time.
Despite this good stuff including the continuing joy of my baby son and wife, i am feeling a little sorry for myself after not getting the job i interviewed for last week.This is the first time i havn't secured the job i tried to get in over 10 years.
Perhaps that is a little melodramatic as i've had the same job for nearly 10 years now,but i really wanted this one and tried really hard in the interview.The interviewer called me on Thursday while i was out running and when i called him back he said that i'd done really well but i missed out 74 points to 77 for the guy who got it i guess i should fairly pleased after he said he wouldn't bother with interviews if someone else left the department in the next 3 months but that is only small consolation.

Decided City 2 Surf is my main goal race this year tossing up the idea of a marathon in September to Qualify for 6' Track next year. The idea of a road Marathon doesn't really excite me though.

City 2 surf in 60 mins tough but cool!
SMH half in 90 mins quite tough but cool!

Road Mara...not so cool
6' would be more fun.... i have mountain biked it so i know it would be tough but a huge challenge!

Also i have put my 20min 5km goal back a week so it will fall in an official race "The Fitness Five" on the 9th April (5 weeks).I am commencing training tonight using the program in July 2005 Runner's World.

Tonight 6.5km easy (5:29 pace)

Any thoughts?

Course 2-Mar-06 Handicap Rel. H/c Km Rate New H/c Pts

Reserve Andrejs Klavins 0:43:58 0:46:24 -0:02:26 0:06:19 0:45:11 15

Reserve David Griffith 0:38:20 0:38:44 -0:00:24 0:05:30 0:38:42 14

Reserve George Takacs 0:34:15 0:34:20 -0:00:05 0:04:55 0:34:26 13

Gardens Trevor Gollan 0:28:39 0:28:32 0:00:07 0:06:52 0:28:34 9

Reserve Nick Deutscher 0:35:35 0:35:24 0:00:11 0:05:07 0:35:42 11

Reserve Phil Whitten 0:28:41 0:28:06 0:00:35 0:04:07 0:28:23 10

Reserve Ray Wales 0:35:56 0:35:10 0:00:46 0:05:10 0:35:38 9

Reserve Karl Heys 0:31:03 0:29:56 0:01:07 0:04:27 0:30:06 8

Reserve Peter Roope 0:35:55 0:34:27 0:01:28 0:05:09 0:34:27 7

Gardens Run 2 Become 0:23:12 0:20:27 0:02:45 0:05:33 0:21:49 3

Reserve Doug Simpson 0:43:45 0:40:43 0:03:02 0:06:17 0:42:02 5

Gardens Fred Reich 0:28:39 0:22:06 0:06:33 0:06:52 0:21:42 1

Handicappers comments:

Didn't seem like we had this many people out there. Perhaps I should
remind that the handicap works best if people start on time - then
people tend to help each other.

My comments:

I arrived later than expected due to a "baby explosion" at home!It was hot and humid and i got lost as i tried to remember the course route... doh!Hence 2:45 slower than last week.


Next week: GARDENS course

23-Feb-06 ______ (Actual) (H/c) ________Km Rate (New H/c) __Pts _ YTD
Trevor Gollan ____ 0:28:25 0:29:44 -0:01:19 0:06:48 0:28:32 __ 8 16
Neil Harper______ 0:17:20 0:18:05 -0:00:45 0:04:09 0:17:50 __7 30
Karl Heys_______ 0:17:19 0:17:49 -0:00:30 0:04:09 0:17:35 ___6 20
Nick Deutscher ___ 0:20:35 0:20:35 -0:00:00 0:04:56 0:20:24 __ 5 12
HeidiNettelbeck___ 0:17:55 0:17:41 0:00:14 0:04:17 0:17:48 ____4 18
Run 2 Become____ 0:20:27 0:19:30 0:00:57 0:04:54 0:20:27 ____3 3
George Takacs____ 0:21:47 0:19:59 0:01:48 0:05:13 0:19:59 ____ 2 5
Andrejs Klavins ___ 0:27:00 0:27:00 0:06:28 0:27:00 _________1 1

Next week: RESERVE course
went down to the uni to have a trot with an organised group there 4.2?km hilly run
didn't know the course so i ran with Nick till we got near the finishing straight basically just chatted all along the course good to meet new people and have a social run on a weekday lunchtime..there appears to be some talent here amongst 40+ men and women as a few were taking it easy before six foot trek next week.

Felt like a tool when i turned up to the start line with my wife and baby and the finishers were crossing over...i was 15 minutes late... i got the times wrong...Crushed my chance at a top 3 finish in the trophy pointscore.

I turned around and went for a walk with bubs along the promenade,a lot of the stragglers were still coming in and nobody knew but me and the missus,oh well next year!

Decided i would do a "lactate threshold session" but only had limited time so i ran for 10minutes at 4:17 pace then 1 mile at easy 5:12 pace.
Thats it for now.

Something has struck me....
this "season" i have raced and done intervals but no specific
"lactate threshold sessions" (LT)
apparently many expound this training as the bees knees
early to mid last year when i had a HR Monitor i ran heaps of 92% Max Hr sessions i believe now that these corresponded to LT training...this may be the reason that i havent gotten much quicker this season?

Anyone with some knowledge to share here?

Ps last race of season tonight 5kms on the coastline
Cheers R2B

pss just found this on cool running have to leave so i will save it here...it sheds some light

Taken from a Chicago Interview with Lydiard, aged 85, 3 years ago...

Q: Is there a secret formula for successful distance running? You seem to think it is building a base with real long runs for capillary development.

A: If you want to be a successful runner, you have to consider everything. It's no good just thinking about endurance and not to develop fine speed. Likewise, it's no good training for speed, or anaerobic capacity with lots of interval type of training when you haven't developed your aerobic capacity to maximum. You have to take a long view and train on all aspects of development through a systematic program. It's a lot of hard work for five, six or seven years. There's no secret formula. There's no shortcut to the top.

Q: In the U.S., LSD - long slow distance - has been the staple for base training, but you advocate much more long steady state (70 to 100 percent of aerobic max) running. Could you explain the pros and cons of this?

A: LSD has its place. Long slow distance of three, four or five hours certainly will enhance your capillary development well because you are engaging the exercise for a very, very long period of time. But the point is it takes longer to obtain the same result as if you were to do your aerobic training at higher aerobic speed. If you are a professional runner and all you have to do is to train all day long, you can afford to run five hours, but we couldn't afford to do that in our days. We had to obtain the best possible result in the limited time that we had and the best way to develop aerobic capacity was to train at higher aerobic speed. My runners did a very hilly 22-mile course, with one hill of three miles, somewhere around 2:10 and 2:15. We used to do our Monday 10-mile run in about 55 minutes. They were all aerobic running, but we weren't mucking around at all.

Well its Monday and i haven't run since Thursday.I didnt get a long run in on the weekend due to a big night and then spending time with OS visitors on Sunday but my legs are still a bit stiff.I have the last of the summer series 5km races tomorrow so i will have another rest tonight.

What i am excited about is my 2nd Rogaine which is scheduled for this weekend!!!
Its in the burbs and bush of Sydney so i will be a complete challenge for my team especially since we havent spoken since we did the last one in November!!

Metrogaine here we come!!

Went down to the track with all intensions of setting a new PB in but failed miserably!
I will get my whine of my chest now and move on.

1.I ate 2 bowls of yummy pasta straight before I left to go to the track.
2.I worked nightshift then was woken at lunch time by someone from HR wanting me to test for this new job.I didn't get back to sleep for ages.
3.Deciding to lop 40 secs of my PB in one hit trying for 20:50,4:10 pace
(PB=21:30)
4.Hard session on Tuesday...was this a factor?

Ultimate result an absolutely lousy 23:20

Started off well.Only hit lap a few times on watch until near the end

2.2km in 9:10 spot on 4:10 pace

Then the wheels just fell off...

600m in 2:44
200m in 1:04
1000m in 4:55 (3000m time 12:58 off a PB of 11:47 a few weeks ago)
400m in 2:04 )
300m in 1:35 | 5:24 for final km
300m in 1:45 )

Well I will have to keep on trying....

Any opinions?

Allrounder said: Ewen's session looks hard but seems like you coped? how was your recovery?

I found the session to be interesting,thinking that it would be much harder towards the end than it actually was though still being tough.I have pulled up reasonably well today only a little lethargic.

Tesso said:Its sounds more interesting than doing straight 500m reps. I was wondering about the recovery too. And is the aim to do them all at the same pace?

It is more interesting than standard length intervals it makes you have to concentrate on really trying to get an steady pace even though the workload increases towards the end.This being the aim of these intervals ...to run at a difficult speed but just be able to complete the last leg at that pace.Also the shorter distance in the middle helps to make it more fun.Recoveries are 2mins walking each though one of them blew out to 4 mins!As i only had 1400m of distance marked cycleway (50m between lightpoles) i had to change direction after each leg.

Went out on the cycleway last night to do Ewens suggested interval session last night.I thought that i couldnt sustain the suggested 3:40 pace for all the sets so instead i would try 4:00 (wimp)or just do the best i could.Had a bit of a muck up with the last 2 sets and ran short for one and compensated by running longer for the last one.

Results
Distance Time Pace
900m 3:29 3:54
700m 2:42 3:42
500m 1:55 3:50
300m 1:06 3:40
500m 1:52 3:44
660m 2:36 3:55 Dropped off in last 160m (average 4:15 pace)
950m 3:57 4:09 Dropped off in last 450m (average 4:19 pace)

It felt fairly hard for me at the time.
What are your thoughts on this session?

Third of a marathon
Got up at 6am this morning!
The reason a long run with my six foot treking friends Marie-Claire and Tracy around the mountain.
No watch no pacing but thankfully a good run!

Total 14.X km in 90mins by the time we got back to the cars.I like running with the girls they never mind about my inability to keep a constant pace as i race ahead then have to walk as they catch up and then i run again till i fall behind and have to catch up!
They are so much fitter than i am...guess its all the long runs they do!

Edit: Thank you Ewen for your advice on pacing and running a quicker 5km i am going to try it out on Tuesdays session.

Didn't feel up to a "lung buster" last night so i let my 2month old pb off the hook!

Just got a telephone call for a job interview on 22nd at 7:45am hmm could be a change in the air.

Ran 3.63Km at av. pace 5:18 as a recovery run tonight.

Racing tommorrow at the track 100m 400m and 1500m for the club Champs will definately run 1500m and will see about the others.
Trying to beat my PB of 5:15 in 1500m