Saturday, December 31, 2011

10km descending hike

Gwangju. 10km. 3hrs

Caught an ROK Air Force bus up to the top of the mountain which usually only occurs if you are actually a member of the air force. This took us up to the highest point on the mountain, about 1200m. Absolutely freezing, but spectacular views. We then descended the mountain with family and kids which made slow going before my brother in-law and I went on a detour along a trail.

Its much more rewarding to walk/run up a mountain rather than just down it. But nevertheless a bit of time on the feet and outstanding views.

Thursday, December 29, 2011

16km Hike

Avg Pace: 10:10min/km

A little bit of a failure in that I spent a good proportion of today on the roads. About 11k which is much more than I would like. Was exploring a new area and saw a hiker coming the opposite direction head down a road, so when I came back through I thought I'd see where it went, thought it may have connected to another trail, but instead just took me through some semi-rural area.

The positives are that I now now a few different trails and I will be able to explore that area more next week. I can see on the maps that there is are two peaks, 548m and a 567m, that I want to try and reach. I can also potentially see where the trails behind us might link with those - but I'm not 100% on that. Another positive was that I was able to jog a reasonable amount, but the minimus on road, wearing a backpack and me being wary of hurting something kept the pace pretty low.

Tuesday, December 27, 2011

3km Hike + 2km Run

3.77 km
Avg Pace: 20:33min/km

A very easy going walk in the hills. Went with my wife (her first time) and walked to her level of fitness. Still, found another way into the south mountains as I couldn't remember how I got up that way the other day. Probably best I took it really easy, I'm starting to get a little over excited and my shin feels a touch sore. I really can't place what's causing the pain though. I might go see an acupuncturist here and see what happens. The KT tape seems to help a little so I will reapply that too. There's no specific area of pain, sometimes its high in the anterior tib and other times lower, and its not pain as such anyway, more just a dull soreness.

Looking out over Pangyo and further to Bundang.

2.67 km
Avg Pace:5:40 min/km
Avg Temperature:-3.0 °C

First real run at a normal pace.  Took a walking break at 5mins for about 200m. Around 5:10 pace, probably a bit faster than I should have but anyway - that's always the story. Hard to guage actual pace because looking at the garmin map it looks like its done something very wierd at the beginning. Should start/stop in same area. Will see how I feel tomorrow.

Finished with 2 x 40 sit ups, 2 x 20 push ups.

Sunday, December 25, 2011

6km Christmas Hike

Avg Pace: 11:46min/km

Merry Christmas. Took the new Minimus out on the trail and was very pleased with them. So much grip on the dirt it makes it so much easier to climb and descend.

New Balance Trail Minimus first 'run'
 Actually went out with the intention of hitting the trail with some more intensity. Also not stopping for as many photos and knowing where I'm going helps. Took a right turn instead of a left and started to make a descent northwards. Not sure where that goes exactly, but I'm sure I'll find out someday.
Another day, another view
Again, tried to run a bit where I could but am wary of the shin. It's a little achey again. Finished with a couple of pull ups and dips, 2 x 30 sit ups, 2 x 20 push ups.

Weeks totals: 29.24km/6:03:17 time on feet.

Saturday, December 24, 2011

4.5km Hike

Avg Pace: 14:17min/km

Had a reasonable snow fall last night which has put about 3-5 cms of snow on the ground. First time I've been out in the snow, Adios aren't really suited. Went up a different mountain today, I think its the south of us. The peak that I could find is about 320m. Was much less defined trail and ended up just having to follow someone elses foot prints otherwise would never have known where to go. Did a bit of arse skiing on way back down as it was easier than slipping down. Jogged parts where I could and shin seems to be feeling ok. ITB needed some serious rolling out though as the downhills are hammering it.

Adios not designed for trail running in the snow.

Friday, December 23, 2011

14km Hike

Avg Pace: 13:38min/km

Longest trip up the mountains so far. Hit the three peaks (540m, 545m and 596m) that I've been eyeing off on the maps and one smaller one at the beginning of the hike.

Ice covered stairs. Frightening.

A tiny little bit of snow on the trail.
View from the first peak where I'd been last week and the phone shut down.
Apparently a bear escaped from a local zoo here in 2010.
 They caught it.

Second peak. Had only seen two people the whole way up
and then there was a crowd of koreans that had set up what looked like some kind of small shop.
I think they came up from the other side of the mountains. God knows who has
to carry the tables and teapots up.
Just before the third peak. This doesn't look so bad here. I wasn't prepared to go up
this way and even less prepared to come down this way. I found an easier way up.

View from the top

Good hike, great views, cold weather (-10c to -3c), a bit of snow around the place. Rolled my ankle on a rock somewhere just after the first peak and landed on my knees and took a bit of skin off my left palm. Luckily didn't hurt my ankle cos it would have been a long walk back.

Bought some NB Trail Minimus yesterday but am yet to take them out. Still had the KT tape on from the other day and shin felt relatively good. Jogged where I could and jogged last km home on concrete.

Wednesday, December 21, 2011

4km Jog

Avg Pace: 7:14min/km
Avg HR: 155

Jogged the whole way (except for some of the sharper hills when my HR was hitting 179). Was intending just to do an 'asian' style jog at 7 min k's on the flat by the river but felt a) that I was not going to be able to restrain myself at that pace and b) that I probably shouldn't be on concrete for too long, so decided to take a short trip into the little mountain here.

Bought a roll of Kinesio Tape and am playing with that on the left shin as it pulled up with some soreness again. Felt pretty good, will see how I pull up afterwards. Also used my Adios which is such a nice shoe compared to my Nike Lunar Glides.

Finished with 2 x 25 sit ups, 2 x 15 push ups (actual push ups)

It snowed about 10mins after I came inside.

Sunday, December 18, 2011

3km Jog

Avg Pace: 7:09min/km

Well, what can I say - first "run" since being told I had a suspected stress fracture. Will see how I pull up, but there wasn't any discomfort during. I figure at that pace it probably can't be that much worse than walking. There's still some muscular ache in the upper part of my anterior tibialis from the last week. It was pretty cold and I didn't take my gloves stupidly, the gore tex kept me warm enough but my hands were very cold. I ran beside the stream here and parts of it are beginning to covered with ice which is pretty cool.

Finished off with 2 x 25 sit ups on the bench and 2 x 15 elevated push ups.

Brings me up to a grand total of 22k on the feet for the week (4hr15 and 1139m of elevation). That's a substantial increase on the level of activity over the past month.

Saturday, December 17, 2011

4km Hike

Avg Pace: 12:30min/km

Much more urban (a fair bit of sealed trail) but with one very steep section on one side of the mountain made for some tough going on the quads going down and the heart rate when going up. Went over the mountain twice for good measure. No where near as exciting as the mountain here, but still good to get out and get some exercise. Had a nice view out over the suburbs at the peak.

Looking over the suburb where my sister in laws family live
Did nine pull ups (5 + 4) and four chin ups. Did 2 x 15 elevated push ups, 2 x 15 incline sit ups and 1 x 5 dips on paralettes. They had a cool little free gym in a plastic shed half way up the hill which I didn't use but had free weights and benches plus a squat rack I think.

Quads are hammered from friday, shin pulled up a bit sore as well. Still doesn't feel like what I would imagine a stressie would feel like though.

The gym is in that structure that looks like a greenhouse. The concrete
in front is torture on the feet but apparently good for you. Don't know
what the tyres are used for.

Thursday, December 15, 2011

8km Hike

Avg Pace: 12:46min/km

Looking back towards our place in Pangyo

Great hike now that I know how to get to the mountain trail with minimum fuss. Turns out we are only about 200m from where it starts. Its 4k of uphill to get to an elevation of 540m at the peak.


I wore my HR monitor and it was interesting to see my heart rate climb right up to 170 - 180 during some of the steeper sections. Managed to jog here and there and the shin felt ok. Its a great climb up that seems to keep on going and going. Just under an hour to cover 4k with a few photo stops.

I was mostly sheltered for the first 3k and was only waering a long sleeve top and trackpants. When I hit the first ridge a crazy cold wind hit hard and I had to get the gore tex North Face jacket out. The ambient temperature was just below zero I think and the windchill must have been at least -10. Ears and nose took the brunt.

Once I finally hit the peak it was an amazingly great view out over some of the city that is about a 30 minute drive from where we live. Mountains all over the place and buildings. Hard to describe how cool it was and unexpected too. I took a few photos but the cold shut the iphone off and seemes to have deleted those pics. Below is the rock at the peak, not sure what it says, but it noted that I was at 540m.

The peak. Looking towards Anyang.
Coming back down I took a turn downhill which I assumed would take me to the point where I was trying to get in before. It was a pretty steep ascent and I half jogged it and could feel my quads getting hammered. Nice thing was getting to go through some pine forest whereas most of the mountain is bare now due to winter.

Pine forest

Turns out I was about 50m from finding the entry point the day before, but then its a 2k road walk back to the house. There's another peak which is apparently a bit higher nearby, so hopefully one day I will be able to hit both peaks in the one hike soon.

Wednesday, December 14, 2011

6km Hike

Avg Pace: 12:00min/km

Walk around the neighbourhood trying to find the access point to get up into the bigger of the mountains near here, but was unsuccessful finding what I wanted. Put my HR strap on top of my bag so I 'wouldn't forget' and of course forgot to put it on. Walked around 25mins with it on my bag before it must have fallen off. Because I couldn't find the track I walked back the same route and luckily found the strap lying there.. Jeesus...

I did however (eventually) find an entry point which I'll be able to use tomorrow. Went up to about 270m of which 140m elevation was covered in about 600m. On the maps it says the bigger peaks are at around 545m.

View looking back towards Unjung, Pangyo

When I got to the highest point I heard this strange 'shhhhhh' sound on all the leaves on the forest floor, at first I thought it was rain but then noticed some tiny grains of snow on my bag. Pretty cool. Temperature was around zero degrees celsius. Good views back over the town one direction and views over mountains the other.

Tiny snow

Finished up with 2 x 15 sit ups in the fitness area downstairs and some bodyweight leg presses.

The orange shirt

Strength Training

Went to Yangjae Citizens Forest today where they had an outdoor fitness area complete with two benches and barbells and parallettes as well as the usual korean fitness equipment.

Busted out the tiniest strength session ever:

3 x 10 20kg bench press
2 x 5 pull ups
1 x 15 sit ups on the bench thing
about 10 sec L-sit hold on the parallettes

Plus some insame barefoot stone walking and some other Korean fitness machine stuff like twisting...

Friday, December 9, 2011

8km Hike

Avg Pace: 10:55min/km

We had snow here this morning. The first time I have seen it since I was about 8 years old and I barely remember back then. It was light and only lasted for about 10 minutes and melted quickly. I was hoping I'd see more snow up on the trails, but I imagine there will be much more snow as Winter progresses.

Got lost in some part of town which was slightly disconcerting with no language skills or phone. Used the Garmin map to get me back on track. For that reason I spent much more time on the feet than I probably should have. Some slight twinges in the shin, but it still feels muscular to me - anyways, hopefully haven't set back the recovery by doing some slight jogging downhill here and there. At one point I saw my pace go up to 5:20min/km. Super exciting.

Thursday, December 8, 2011


I've done virtually no exercise since injuring myself which has been really frustrating and disappointing. When I first hurt my shin I was on a clinical placement at Liverpool Hospital for two weeks and was unable to get decent rest so was in quite a bit of pain at the end of each day (i.e limping) so didn't feel inclined to do anything much at the end of the day. Towards the end of the second week I picked up a cold which put me out of action for at least the next week. So that, and exams, took me three weeks into November. I did manage two 10k rides that week - one in rain and one in 35 + degree heat. At the end of that week I moved house which took time and sapped motivation. In the week before travelling over here to Korea I managed one 12k ride which was hot and I felt very unfit doing.

At the end of November I flew out to Korea where I have somehow manged to pick up that same cold bug about a week ago. The symptoms have been exactly the same, beginning with a sore throat and ending up with mucosy lungs and again hardly any energy.

Korea is full of mountains, and hiking is a very popular pastime and can be done virtually anywhere. Every day I see older Koreans around in their hiking gear. Everyday I look out and think about how good it would be to get out and run/hike around. There's a gym here which is $35 a month, mostly machines with the stationary bike and a few dumbells which I need to get into to start getting some fitness back.

My nutrition is atrocious to say the least and I have managed to put a few kilos and am looking and feeling pretty crap. Ah well - will pull it back together soon I hope.

Tuesday, December 6, 2011

2.5k Hike


A very slow and fairly easy walk up into the hills around where I'm staying in Pangyo, South Korea. Looking forward to getting some good walks around here.

T-shirt despite it being 5 degrees celcius

Wednesday, November 16, 2011


Went to a runner friendly GP yesterday and my physio today and both suspect a stress fracture. I'm not getting the scans done though as I am trying to hang on to my $200 for Korea where I'm going in 2 weeks time.

All signs are pointing to a stressie though which means an enforced lay off of about 6 - 8 weeks. Hopefully towards New Years I can start doing some hiking in the mountains around Korea. I was really hoping to do some running in the snow over there, but anyway - I'll probably be inside a gym on the bike or rower instead.

Shit way to end the year, just need to keep the fitness up and not get too fat!

Sunday, November 6, 2011

7km Aerobic Base Run

Avg Pace: 5:05min/km

Had ART and dry needling done on my calves and anterior tibialis. Still, however, feeling tight and bad. Mostly on the left but some on the right too. Usual frustration. Bloody humid today too coupled with a bit of headache and sore throat means I'm not a happy runner today.

40km Cycle

Avg Speed: 22.8km/h

Substituted ride for run. Longest ride I think I have ever done in one go. Good circuit going along both the Parramatta River and the Cooks River. So a fair proportion is on bike paths. Good morning.

Wednesday, November 2, 2011

5km Recovery Run

Avg Pace: 5:33min/km

Left shin feel way, way better. Right shin today decided to be sore. No energy after waking up at 5am and being on my feet most of the day. First run since Saturday. Will try again tomorrow I guess...

Monday, October 31, 2011

October Totals

Total km run: 362.66km
Time: 31:11:25

Total km cycled: 149.92km
Time: 7:53:05

Last highest volume month was 317km back in August. A good months training, but have come out the back with a problematic anterior tibialis which I put down to the time trial I did on Friday. Have been icing, heating, massaging and anti-inflammatory-ing since Saturday afternoon. It's improving but don't think I'll run until Wednesday at the least. Acupuncture tomorrow. Definitely the most consistent month of running I've had, missed 4 days running - but was hoping to miss only 2.

Saturday, October 29, 2011

28km Long Run

Avg Pace: 5:19min/km

Long, painful run. Legs were fatigued from the outset and my left shin, which I noticed was sore yesterday afternoon, just got worse and worse despite multiple attempts to stretch it out. I think the tendons might be a bit inflammed. Still managed 28k, just with a few stops. Ran with the handheld which was pretty good, reasonably comfortable, just a bit sweaty.

I'd been intending to get out along the Parramatta River towards Silverwater for a long time. Would be a decent 35k run someday. Tonnes of cyclists through Bicentennial Park and heaps of rowers on the water. Not so many runners around. Had to catch a train from Concord and bus from Strathfield, so it took an extra 50mins from when I stopped running to when I got home.

Friday, October 28, 2011

5k Time Trial + 6km Recovery Run

5km Time Trial
Avg Pace: 3:45.9min/km

Went for a TT today instead of the planned 2hr run. Improved on my last 5k TT in June by about 50seconds.

I really like seeing all those 3's...
Nice to see a big improvement that comes from developing a big aerobic base. The other good thing to notice was that within about 3 minutes I was able to jog the 3k back to the car without too much effort, so recovery time is much better. Very pleased and gives me something to work my training paces off of.


6km Recovery Run (4km Barefoot)
Avg Pace: 5:17min/km

Easy run with some barefoot k's. Left calf and shin pulled up pretty tight from this morning.

Thursday, October 27, 2011

6km Aerobic Base Run + Strides

Avg Pace: 4:56min/km

Wasn't going to run today, feeling really tired and my diet is atrocious. Hardly ate through the day, waaaay too much sugar - even more than normal. Did the uni commute and felt hammered but then an hour later decided to head out for a jog just to loosen up and get at least a few kays done. Did 10 x 100 strides which felt good - relaxed but nice pace. Pushed a 4:16, which should have been sub 4, for the last km. was over 4min because I had to stop for traffic. Felt great afterwards, energised.

Wednesday, October 26, 2011

10km Recovery Pace Run (4km Barefoot)

Avg Pace: 5:17min/km

Easy laps around Ashfield Park before doing 4k barefoot on the wet ground. A middle Indian guy saw me running barefoot and decided to give it a try as well. Such influence...

Tuesday, October 25, 2011

18km Medium Long Run

Avg Pace: 4:58min/km
Avg HR: 143 (77%)

Garmin went a bit wonky at the beginning so pace isn't quite right, but probably close enough. Tried to hit a few hills where possible and probably went a bit hard on them because I felt fairly ordinary afterwards. Went through phases of feeling good and feeling shit. Usual tightness. Shoes feel good. Much better running weather, about 19 degrees and some very, very light rain - pissing down now though.

Monday, October 24, 2011

Recovery Day

Ended my 20 day running streak today. Went to Bronte Beach because it was a thirty degree day and my legs were dead from yesterday. Water was freezing. Ate way too much. No exercise at all today.

Sunday, October 23, 2011

8 x 400m Intervals

8 x 400m Intervals (200m recovery)

1:31.4 (3:48min/km)
1:28.4 (3:41min/km)
1:29.3 (3:43min/km)
1:28.9 (3:42min/km)
1:29.8 (3:45min/km)
1:20.1 (3:20min/km)
1:26.2 (3:35min/km)
1:24.0 (3:30min/km)

10km total including warm up and cool down

Last run for the week and I thought I'd just be doing an easy 10k, maybe some fartlek, but then got a workout loaded onto the Garmin and thought I'd give it a go. Plan was just to do easy, relaxed 400's around 4min pace which of course didn't happen. The sixth interval which is about ten seconds quicker was when a couple of 12yr olds decided to race me - and they were keeping up! Was pretty hammered afterwards. Made up 3k warmdown to see me complete my first 100k week ever.

Weekly Totals:

Running: 101.27km
Cycling: 19.49km

Heaps less cycling this week, bit more intensity in some of the runs.

Saturday, October 22, 2011

10km Recovery Pace Run

Avg Pace: 5:26min/km

Felt tired and sore and just trudged around. Did take the Nathan Handheld out for a spin though which was kind of strange. I suppose I'd get used to it, definitely kept me better hydrated. Can't fit quite as much in it as I thought might be possible, maybe two or three GU's.

Did 3km barefoot as well.

Friday, October 21, 2011

27km Long Run

Avg Pace: 5:11min/km

A hot and bloody tough run today, probably mid/high twenties. Didn't realise quite how warm it was going to be when I set off. Lots of drink stops. Ran the "uphill" side of the bay first and was quite happy to cruise of the Victoria Rd bump with a 4:58k. No gels or nutrition, just some oats with heaps of sugar about an hour before. Going to pick up the new Adios today so will retire another pair.

Thursday, October 20, 2011

12km Fartlek

Mona Fartlek
90 sec on, 90 sec off x 2 (370m, 360m)
60 sec on, 60 sec off x 4 (250m, 250m, 260m, 250m)
30 sec on, 30 sec off x 4 (130m, 130m, 130m, 130m)
15 sec on, 15 sec off x 4 (70m, 70m, 70m, 60m)

Avg Pace: 4:27min/km

Then 5km steady at 5:06 pace home.

Think I eased off a bit too much for the recoveries. Not really looking to have a high intensity session, just wanted to get a bit of leg turn over. Off to see the Tiger today.

Wednesday, October 19, 2011

10km Trail/Recovery Pace Run

Avg Pace: 6:10min/km

Don't think I will ever run on that trail again, at least not alone. Was completely paranoid about snakes and 99.9% certain I saw the tail of one slip down the side of the track which completely stopped me, before sprinting past it. I was going pretty slowly as the track is quite technical and narrow, very stressful. Even though I was moving slow I had a high HR and was ready to bolt. There was about a million water dragons scuttling around the place which freaked me out, so after 5k I just ran back on the nice safe road.

Such a pussy.

Tuesday, October 18, 2011

18km Medium Long Run + 4km Recovery

17.51km (missed 750m)
Avg Pace: 5:13min/km

First mid-week medium long. Consciously sought ought hills where I could and ended up right down in Balmain/Birchgrove which is somewhere I've never been before. Saw Rachel Ward which is my second b-grade celeb sighting in the past seven days, the other being Jim Middleton outside of the ABC building in Ultimo.

Legs a little tired, but mostly ok. Usual tightness calf/achilles but not too bad. Wore my Zoot compression socks today, only because I haven't washed any others, but will see if it seems to make any difference.

Avg Pace: 5:30min/km

Jogged up to the park for 2k of barefoot running in the afternoon.

Monday, October 17, 2011

10km Moderate Aerobic Base Run (with 2km barefoot)

Avg Pace: 4:46min/km

Another day around Ashfield Park. Noticed that it's the third day in a row I've run up there. This is for a couple of reasons, firstly - it's grass, and hopefully a bit more forgiving on my legs and feet. Should mean my legs can handle more volume with less soreness. Secondly - it's close to home which means I can make it shorter if I'm not feeling like it and thirdly - I can do a little bit of barefoot practice.

I've order the new 'infrared' (pink?) Adios and a Nathan Quickdraw Elite handheld bottle which should be interesting.

Sunday, October 16, 2011

9km Recovery Pace Run

Avg Pace: 5:47min/km

Forced myself out to get this done just so I can say I hit 91km for the week. GI upset from eating a ridiculous amount of garbage yesterday. Probably shouldn't have gone out, quite slow and heavy legs.

Weekly Total:
Running: 91.09km
Cycling: 77.96km

Saturday, October 15, 2011

12km Aerobic Base Run

Avg Pace: 5:08min/km

Ran shirtless in the rain, pretending I was Anton Krupicka sans hair and beard and managed to upset a guy with obvious mental health problems. "Put some fucken clothes on" repeated as he meandered down Parramatta Rd.

Friday, October 14, 2011

25km Long Run

Avg Pace: 5:08min/km

Feeling a little fatigued from the 8 hrs of exercise already done this week (4 runs/4rides), quads still a touch tight. Couldn't really get myself into a good rhythm at around 4:55 which is where I would like to be. Headed out along the Cooks River Path again. Almost made the airport. One pit stop at about 15km. I like that path, its pretty quiet and undulating and just a change of scenery. Only problem is that it's an out and back.

Thursday, October 13, 2011

15km Aerobic Base Run

Avg Pace: 4:56min/km

Quads a bit tight from yesterdays strides, left achilles still a little problematic despite acupuncture yesterday. I probably need new shoes as this is very similiar top last time I had achilles problems. Slow to start, then mosrtly easy with two quickish 4:35's at 11 and 12k. I'm feeling the need for a 10k TT sometime soon...

Wednesday, October 12, 2011

7km Recovery and 7 x 100m Strides

Avg Pace: 5:38min/km

Recovery Pace around Ashfield Park with 2km barefoot then;

Roughly 100m Strides;

18 seconds for 100m seems to be about as fast as I can go. Definitely don't have natural speed. First time I've done strides and they are supposed to be quite relaxed, yet fast, running. Started out like that but then wanted to see what pace I could get. Nice to see the Garmin go under 3min per km, albeit for about 2 seconds.

10km Aerobic Base Run

Avg Pace: 5:01min/km

Went down to the Cooks River again with Jisun on the bike. Ran 5k to Illawarra Rd where there is a handmade chocolate shop. Because Jisun was with me I had access to money and god damn - chocolate! Bought some really expensive choccie's mid run and had them for 'recovery' when we finished. Jisun had a minor spill under Canterbury Rd bridge, few scratches. The bike she rides is too big.

Monday, October 10, 2011

12km Moderate Aerobic Base Run

Avg Pace: 4:49min/km
Avg HR: 147 (79% Max)

Felt pretty good. Fairly comfortable holding 4:45's on the flat which is nice. A little bit over half marathon pace.

Sunday, October 9, 2011

6km Recovery Pace Run

Avg Pace: 5:31min/km

Short, easy, 4k on grass. Legs are a bit tired from yesterday, no plantar fascia twinges like I had yesterday. Achilles are slightly sore.

Saturday, October 8, 2011

22km Medium Long Run

Avg Pace: 5:07min/km
Avg HR: 145 (78% max)

Really nice morning run along the Cooks River pathway out towards the Airport. Bit foggy and overcast and humid, but I've never run along parts of this path so it was a great change of scenery. Pretty flat, only prob is heading through the traffic into and out of Ashfield.

Friday, October 7, 2011

8km Recovery Pace Run

Avg Pace: 5:24min/km

Nice run out through Parramatta Park. Tried to run on the softer surfaces when possible, grass and gravel.

Thursday, October 6, 2011

Tuesday, October 4, 2011

12km Aerobic Base Run

Avg Pace: 5:06min/km

Ran to UTS to go pick up some running training books. Pfitzinger, Daniels and a book about Lydiard. Excited!

Sunday, October 2, 2011

14km Aerobic Base Run

Avg Pace: 4:56min/km

Surfers to Southport. Got the "fuck you" from a punter for looking at him the wrong way. Nice trails at the end.

Friday, September 30, 2011

Thursday, September 29, 2011

12km Aerobic Base Run

Avg pace: 5:14min/km

Surfers to Southport. First run on the Gold Coast. Hit some nice trail action at around 5k where I had the beach on the right and the bush on the left as well as the screams from the Seaworld rollercoaster.

Pace would have been a bit quicker but got stuck twice at traffic lights.

Wednesday, September 28, 2011

4km Recovery

Avg Pace: 5:38min/km
Avg HR: 135 (73% max)

Tried to run at less than 75% HR as per Pfitzinger's recommendation in 'Road Racing for Serious Runners' which I picked up from the library the other day. Left calf still annoying, seems to be the story of the year.

Took out the old Asics Piranha's. Ever since I saw Keith running in them last week I've been thinking about running in them again, they are so light (130g) but there is virtually nothing underfoot and I didn't like the feel at all. So - that experiment is done. I still like the idea of having less heel, but right now the Adios are pretty much perfect. I was thinking of going minimal - like an Innov8 f-lite, but it's probably not for me as much as I might wish it was.

Apparently there is an Adios 2 coming out January 2012 and also a lower drop show called the Adizero Hagio  which looks awesome. Adidas also has the Feather which would be nice to have a run in as well. Similiar 11mm drop to the Adios but about 30g lighter. Not sure how much difference that makes though.

Decisions, decisions.

Tuesday, September 27, 2011

6km Aerobic Base Run

Avg pace: 4:50min/km

A little zoom around the back of Wentworthville during work time. Ate too much prior and had GI issues. Awesome.

Monday, September 26, 2011

12km Aerobic Base

Avg Pace: 5:13min/km (inc. warm up)

First proper run for a week post-marathon. Few niggly bits, tried to concentrate on form. Felt very weird, laboured rhythm for the first 5k really. Settled into it and ran some reasonable k's. This is the beginning of my base building phase again. Trying to get a good, consistent base of 80-100k a week, plus some strength work, before getting into Pfitzinger's Marathon Program.

World Record in the marathon was broken yesterday. Watched the race and it was phenomenal to see. Sub 3min k's the whole way. I cant even do one km at that pace...

Friday, September 23, 2011

Running Clinic with Keith Bateman

Today I was lucky enough to get along to a complimentary offering of one of Keith Bateman's running workshops at Centennial Park. I first heard of Keith at the beginning of the year on after he had just broken the M55+ 5000m world record. I also went along to a clinic held by Barefoot Inc in October last year (I thought it was this year!?) at which Keith was one of the coaches. Today I was joined by another runner who had just completed her first half-marathon the previous weekend and was a self-described beginner.

Running form is something that I have worked on for a few years now, first exposed to the POSE method when I was trying to get over some really bad ITB around 2007-09 I'd basically given up running any kind of distance but a combination of a solid physio and a more 'natural' running style eventually got me going again. After running in some big ass Asics with $400 orthotics and  not improving at all, eventually I ended up in Nike Free's and a mid-foot (ish) strike. What I'm saying is that I came to today with what I thought was a reasonable amount of knowledge about running form. Only problem was I hadn't analysed my own running form for a long time. From the wear pattern on my Adidas Adios I knew I was still hitting the heel a bit, but I haven't been too worried about it.

Before coaching (click to see animation I put together)

We began by being video'd. Firstly up a pretty steep hill, and then in the park (see above). The girl I was with was quite obviously a big heel striker and I think for Keith someone he could really make some massive changes for. As for myself I think Keith had to have a bit more of a closer look. Because everything moves so fast in real time, its difficult to tell whats going if its not obvious (hence the pictures). 

After a few run through's Keith picked up that I was just slightly getting my foot out in front of my centre and that I was 'folding' at the hips. This stuff about the hips really interested me, because I've been having pretty tight psoas/hip flexors and I'd say that's related. So two fairly small things, but that in fixing should improve. 

So after we determined what the issues were we went through some drills that would encourage good form. First up what Keith described in his follow up email as "kick foot out back, stand tall and tilt gently forward", hard to describe. Second we did some butt kicks and then moved into running. What I had to focus on was standing tall and 'picking' the foot up. This 'picking up' has always what I have found the most difficult aspect of this type of running - its what POSE refers to as 'the pull' - thats where the hamstring pulls the foot up, rather than it being driven up by the quads I guess. 

We then got the shoes off and did the same drills in the wet grass. It was really nice to feel the grass underfoot. Unfortunately here my running partner tore a calf muscle. I was watching her and she was really pointing her toes and landing on her forefoot. Right at the end it looked like she had trodden on a piece of glass, but turns out she heard a pop. A real shame for her as she was getting some damn good advice.

 More drills, really trying to get the foot up underneath me, but not too high! Really hard. I did a few more run throughs before getting the barefoot video done (see below).

After Coaching (click for animation I put together)

Overall, I feel like my form is reasonable. But whatever changes I can make to run faster I will attempt. I need to incorporate more drills into my training, and I need to do more barefoot practice. Keith recommended drills as part of the warm up and barefoot running as part of the cool down.

So whilst its not completely new info for me, it's really working on refinement. The only criticism is that the time really flew by. I'm thinking about doing one of the follow up groups later in the year. Certainly recommend it!

Note foot position of leading foot. Image on right is back underneath more,
less chance of it getting too far in front.

Foot is a tiny bit out in front in both. Trailing foot on right is a bit
closer in towards body and slightly higher. 

Sunday, September 18, 2011

Sydney Marathon 42.2km

Sydney Marathon 42.195km
Avg Pace: 5:00min/km

Very tough day out, easily (and obviously) the hardest run I've ever done.

Day began early at around 4:30am after a reasonable nights sleep surprisingly. Had a small bowl of oats and a sustagen around that time too. Checked the BOM website and saw that it was already 20 degrees at 5am and that it was forecast to hit 28. F*ck me, I thought, and already took a little mental hit.

Cleared the system, went through the checklist and made sure I was lubed and taped where I needed to be. I put a little bit of maltodextrin in a water, but not enough to taste, and in retrospect I should have put more. Was out the door at ten to six feeling pretty anxious. Met a runner who was up from Melbourne at the station and we had a chat which eased my nerves a bit, the week before he'd pulled out of a cycling event due to hypothermia - he would have had a rough day.

Got to Milsons Point about 6:40, for a 7:30 start. Tried to stretch a bit and use the loo a few times. Met Max from Barefoot Inc who I'd done a run workshop with earlier in the year. He, of course, had no idea who I was but we had a quick chat anyway. He runs marathons in Vibrams - today he was aiming for sub 3hrs. Saw Adrian who I'd met a few weeks back and met up with him in the starting area.


Right on 7:30 and we were away heading up towards the harbour bridge. Last year in the half marathon I remember having to bolt through here to try and get some room and my heart rate rocketed, this year I was obviously in the right spot because everyone headed out at the same rate and by the time I was on the bridge I felt like I was just jogging it. It was very quiet, no crowd noise or talking at that stage - a bit foreboding perhaps.

Once up on the bridge I could feel the tightness in my shins that I'd developed in the days prior and I just hoped that I'd loosen up as we went. First drink station was at 5k and I was busy talking and not really noticing the time, I'd been checking the garmin and pace seemed ok - except that through the tunnel it told me I'd done a 3:15. I already new before hand it wasn't going to be entirely accurate but was mostly using it for the time. I'd written in pen on my arms the times I'd wanted at 10, 21, 30 and 40k (00:49, 1:44, 2:28 and 3:18). At the first drink stop I continued running and tried to drink at the same time only getting about two sips in and another cup I chucked on my head straight away, as per some of the advice I'd read. At around 6k I noticed that I didn't have any tightness in the shins and that I was feeling good.

By 10k I was happy, talking and almost forgot to get my first plain gel down. We'd been down past Mrs Macquaries chair and actually caught up with the 3:30 pacer group which was quite a lot of people. Once we popped up next to St Mary's cathedral they were off ahead again. Headed down past the church to turn around and come back up past the church before running through the middle of Hyde Park where they'd set up a little bridge where we all had to slow down to get on to. There were some annoyed people but I wasn't too worried.

Next we were running down Oxford St at around 8am - very, very quiet. I was hoping there'd be a few amped clubbers heading out into the street, but no one was around except a few tourists and security guys. I was feeling good started getting a roll down Flinders St into the SCG - the course is a bit weird here, doubling back on itself in front of the SCG and then getting into Centennial Park and doing all kinds of loops. you do get to see some of the leaders through here though which was awesome.

I started to pick up pace here thinking that maybe I'd been a bit conservative, I also lost my running mate (I later found out he cramped up and didn't get through). I was trying to keep the 3:30 flag in site, but they seemed to get away pretty fast. I also saw Max from Barefoot Inc. in here and he looked like he was having a real hard time. Had my first Roctane GU at 20k, I felt pretty good and passed through the 21k point just over the time I'd set for myself. I think I was hitting a few 4:50's and started to get cocky thinking I might be able to hold that pace and get well under 3:30.


Around 25k, just towards the end of the Centennial Park section, I started seeing people dropping their pace or walking and was able to start passing. I'd been grabbing drinks at every aid station along the way, but just coming out of here I made the note that I really had to walk through and drink the entire cup as I was starting to feel dry mouthed. I think I grabbed an extra gel here just in case.

At Anzac Pde you head down a bit of a slope but then you have to double back and go twice as long up an incline, which looks flat, but when you've been running for 2 hours starts to grind at you. It's probably about 2k-ish of uphill. Here I noticed I'd dropped the pace a bit and so once back up onto Oxford St tried to roll the legs down the hill towards Hyde Park. I'm trying to remember when I first felt my quads start to tighten and it was probably at the bottom of this hill, maybe I went too fast downhill to try and make my time for the 30k point - but I was about a minute off anyway. I hit another Roctane GU and quickly walked and drank and poured water all over myself.

I remember getting in to Hyde Park and there was a couple of viking hatted girls ringing cowbells and I wanted to yell out that this was just like being in the tour de france, but I couldn't talk I was really, really dry and needed fluids. I knew at that stage I was starting to feel pretty shitty, I was hoping this point would have come a bit later - like 35k or even 32k, and I started to have the conversation with myself about how to dig in.

Back through the city down towards Circular Quay I got to fly down another hill posting a 4:30k on the garmin. There's a bit of a crowd so you pick it up, but at the same time you're so close to the finishing line it's slightly demoralising knowing that you still have at the very least another 10k to go. We ran down through the Rocks and one of the volunteers was calling out "You're right on 3:35 pace keep going!" which was supposed to be encouraging, but by this stage I was feeling pretty bloody ordinary and that pretty well destroyed my hope of hitting the goal time. We went under the harbour bridge and then up Hickson Rd up towards Pyrmont and Ultimo, I tried to take in some of the views but was really starting to feel bad. I could see where the aid station was but it just didn't seem to be getting any closer. Eventually got there and drank one cup, poured one cup. In my mind I hadn't wanted to drink powerade at the aid stations because of the sweetness and the fact my mouth was drying up so quickly.

After that station we head up onto the Western Distributor which I'd been on before last year and hadn't really regarded as an issue. This time heading up it was psychological torture. It's concrete, it's freakin' hot, my legs are starting to feel on the verge of cramping and some poor bastard was in the worst possible way. He was unconscious and was drooling, he had St Johns guys pouring water on him and you knew they were thinking "hurry the f*ck up paramedics". I was already in a bad way (not as bad as some obviously) but this just put me on edge thinking about dehydration. There's another loop around through Ultimo and then back up Harris St where another hill had people stopping to walk. I just had the mantra 'don't stop, get to the aid station, walk, drink' and somehow I managed to do that. Probably another GU here too.


And then we head back along the Western Distributor and back onto Hickson Road. I think the top of Hickson Rd is the 39km point and I was in a WORLD OF PAIN. I was feeling nauseas and starting to worried I would puke, knowing that could be a sign of dehydration. I had also been feeling the urge to pee for the last 2 hrs or so. I think I finally had Powerade here too, but only a sip (a bit late). I now took the excuse (and yes it was an excuse) to stop and urinate. I figured the extra little bit of rest and the empty bladder would help me get through this final stage. I was also concerned that my legs were going to cramp once I started running again. I was seeing people getting stung by cramps all over the place, people running along and then bounding off to the side hoping they weren't about to collapse and die.

I was able to dig a bit here and pick up the pace slightly until I started getting worried that the 39k aid station was the last one and I'd see. Must mention the girl who had set up with a cowbell to cheers runners through this section, not sure if it picked me up, but appreciated. It's all a bit of a blur from here, just one step in front of another thinking about where the next water was. Checked the 40k time and I was roughly 2 mins over what I had written on my arm. Now all I had to do was sprint the final 2k home.

Not. Going. To. Happen.

Just keep struggling onward, get to the final aid station walk it through and suck down the water and get another cup on my head. Around here you start getting the photographers - so I attempted to put on a smile and not look like I had crumbled inside. And then the crowds start to cheer the finishers in - which is pretty cool, but I was so focussed on not stopping at this point even though everything inside me said I should. I tried to push but really I was just holding on. I heard my name called and boom! 42.2km done.

In the finishing video I reach over to the hand rail to grab on but can't even make that and the head goes back. They put the medal straight on and hand you a bag and start asking what size t-shirt I wanted. I was just repeating - I need water and hoping I wouldn't pass out. I had the wobbly legs too. Found some water and powerade and sat and drank and hoped like hell I would be able to get up and not cramp.


For a while I was a bit bummed about the result. It was pretty close to what I wanted, and after hearing all the horror stories about DNF's, cramps, ambulances and people being 30 or more minutes away from their target time I feel like I did ok.

I made a few mistakes - the first of which was not drinking enough, early enough. I should have slowed and drunk a full cup at the earlier aid stations. I did have water at every stop, just not enough. I should have had a few more gels earlier too. I'm glad I took the Roctane, really pricey but I think, maybe, the extra sodium and potassium got me through. I saw some people with 6 - 8 gels on them. I should have had some Powerade too.

Looking back at my training over the year I think I did ok, but just ok. Really low to mid volume. Have to get more consistent and be able to handle the big weeks. I want to get up to 100k weeks consistently and see where I could get to. I also know I have to have a strength and flexibility component built in.

So despite feeling like I never wanted to run again on Sunday night, I'm now thinking about what I can do to get better.

My congratulations goes out to anyone that's ever done one of these things and a big thanks to the people who got me there and through. In particular my wife who thinks I'm an idiot on so many levels but continues to love me anyway.

Friday, September 16, 2011

3km Loosen up

Avg Pace: 5:04min/km

Didn't go well at all. Went slow for a km then pushed it too quick with a 4:23k and my left shin just tightened up and didn't want to play anymore. Third km was 4:42 and then just jogged it in after that. Need to make sure my hips are stretched before running as well as everywhere else.

Next update will be marathon report.

A goal: sub 3:30
B goal: 3:30 - 3:35
C goal: 3:35 - 3:40

I think something fairly bad would have happened if I don't come in under 3:40. My training and times suggest 3:30 should be ok, but it's an unknown.

Thursday, September 15, 2011

3km Easy

3km Easy
Avg Pace: 5:09min/km

Just a loosen up and see how the legs were. Had a bit of shin/ankle tightness so wanted to loosen that up. Bit of stretching at the end. I think my cold has cleared up after double dosing the multivitamins, throat gargles and panadol.

I'll have a quick 3k tempo tomorrow to clear out the cobwebs and then that's it, lots of stretching and fluids. I feel like going to the bathroom every time I think about the race.

Tuesday, September 13, 2011

12km Base Run

Avg Pace: 5:07min/km

Not as easy as I'd hoped. Yesterday was a really off day, headache and very tired. Today was better, but towards the end of the run I could tell my body is 100%. Slightly mucosy. I think I drank about 3 litres of water today so hopefully that will help. Ate a reasonable amount of fruit too. Need better sleep. I woke up in a panic about not having tried one of the flavours of gel I bought yesterday. So I had to try it today.

I'm so stupid. I bought these super-expensive Roctane GU's which have extra sodium, potassium and BCAA's in them. They're bloody $6 each! I'm just over anxious because I seem to sweat a lot, my visor is all white, and I'm keen to keep the electrolytes up, but not too much, so I'll alternate them with regular GU. The nutrition plan, as I previously wrote is: Plain GU 10k and 38k, Roctane GU at 20k and 29k. Pretty much a constant stream of carbs into the body.

Had a massage yesterday from Easy Tiger, there's not really much more that I can do except stretch try to slow down on the junk food and accept whatever happens...

Saturday, September 10, 2011

21.1km @ Marathon Pace

Avg Pace: 4:50min/km
Avg HR: 151
Max HR: 166

Last medium/long run one week out from the marathon. The aim was to go through the motions i.e actually start out at marathon pace rather than easing in at 5:30's. I actually ended up going a bit quicker than planned. Today would have been a bit easier but I missed the tempo session yesterday. I think this makes up for it. Being able to hold 4:40 - 4:50 at a relatively low HR gives me some level of confidence that I can average 4:57 across 42.2k. I think...

No nutrition today, just a bit of water. Pre-run was a protein shake and carbs with some coffee mixed in approx. 1.5hrs prior to running. I'd say this is what I'll do next week.

Friday, September 9, 2011

6km Write off

Headed off for a 10k @ half marathon pace with a slightly sick feeling in my stomach which developed into a nasty case of the runs at 3k - promptly headed home with butt clenched tightly.

Thursday, September 8, 2011

6km Easy

Avg Pace: 5:24min/km

Bit of a fartlek. Didn't feel up for running but forced myself out to loosen up.

Tuesday, September 6, 2011

Mixed Intervals

Mixed Intervals 90sec recovery

3km: 13:23 (4:27min/km)
1.6km: 6:50 (4:15min/km)
1km: 3:59 (3:59min/km)
800m: 2:49 (3:32min/km)

Good session with JT who struggled to hold on (almost literally - bathroom visit 1200m into the 1600).

Quickest 800 I've done, but bloody hard. Probably 2:30 rest between 1.6k and 1k as I was waiting for JT to finish in the toilet.

Monday, September 5, 2011

12km @ Marathon Pace

Avg Pace: 4:58min/km

If I can hold this pace for 42.2 I'd be happy. Still not sure whether that will happen. Felt ok - 2 days after 37k run, so maybe it's doable.

Sunday, September 4, 2011

6km Recovery Run

6km Recovery Run
Avg Pace: 5:38min/km

Not very pleasant. Left hip flexors very tight and everything else just fatigued. Did this just to get the volume up for the week.

Weekly total: 
84.89km running
81.23km cycling

Saturday, September 3, 2011

37km Endurance Run

37km Endurance Run
Avg Pace: 5:14min/km

Substantially easier pace than the last long run I did which was 5:03's. Some garmin weirdness under the harbour bridge and through the city, but I don't think that made a huge difference. Fair bit of tightness in the hip flexors, calf ok. Felt pretty good even at 35k. Had two jelly beans every 5k, 15k, 25k, 32k and a gels at 10k, 20k and 29k. Drank at most points along the way.

Happy to have gotten this long run in - I'm not too worried about the pace. I think I've done enough pace work to hold on on race day. I'm pretty certain I can go under 3:35, definitely under 3:40 - still not 100% if I can go sub 3:30. I'm hoping race day adrenaline and the competitive urge will drag me under.

And the taper begins...

8km Easy

8km Easy
Avg Pace: 5:17min/km

Pretty concerned about what I am thinking has been a really tight tibialis posterior. Had acupuncture again yesterday. Still not sure how 5 mins of painful elbow massage helps the calf (amongst other things). Went to a new acupuncturist and she immediately identified that my ankle/foot had some weird alignment. Seemed to help today, felt much better but still some residual tightness there. Ran on the grass around Ashfield Park cross country style.

Wednesday, August 31, 2011

16km Base Run

Avg Pace: 5:11min/km
Avg HR: 142

Nice easy run but my right achilles/calf is not good. Big volume month and my body doesn't handle it well.

August Totals:
300.14km running
286km cycling

Tuesday, August 30, 2011

13km @ Half Marathon Pace

13km @ Half Marathon Pace


Avg Pace: 4:45min/km
Avg HR: 157

A come down from Saturdays effort. Everything is a bit tight, a bit niggly and couldn't get into a good rhythm.

Thursday, August 25, 2011

Mixed Intervals and 20k cycle

Mixed Intervals

3km 12:57 (4:19min/km) Avg HR: 161, Max HR: 167
1.6km 6:32 (4:03min/km) Avg HR: 166, Max HR: 173
1km 3:55 (3:55min/km) Avg HR: 167, Max HR: 175
800m 2:56 (3:40min/km) Avg HR: 170, Max HR: 180

Good morning down on the bay. Solid session with some ok times. Rest up tomorrow and TT 21.1km on Saturday morning.

plus 20km cycle

Wednesday, August 24, 2011

Tuesday, August 23, 2011

10km @ Half marathon pace

10km @ Half marathon pace


Avg Pace: 4:42min/km

Avg HR: 144 (Including warm up and cool down)
Max HR: 167

Legs are definitely tired. Felt like I was working hard today and wouldn't be sure if I could hold that pace for another 11k.

Off to get some soft tissue work.

Monday, August 22, 2011

13km Base Run

Avg Pace: 5:25min/km
Avg HR: 142
Max HR: 162

A little stiff and sore to begin with but warmed up as I went along. Took it very easy. Headed the opposite direction to what I normally run and went down in to Canterbury and the Cooks River. Not a bad run to do. Wouldn't mind exploring along the river some more.

Plus: 20km Uni Commute

Saturday, August 20, 2011

36km Endurance Run

Avg Pace: 5:03min/km

Probably the toughest run in my training thus far. Whole body soreness. Still feeling a bit queasy 1.5hrs after the run. Got a bit dehydrated I think. Used three GU's - two 'Just Plain" and one Roctane. Roctane has more sodium, potassium and caffeine than the regular GU's. Tried to drink a little bit whenever I came across a bubbler, but still I don't think it was enough. Back pulled up a bit DOMSey after the yoga yesterday, just not used to doing much with the upper body/posterior chain. Highlights a weakness that I will work on after the marathon.

Apart from all that, a great run to do. Bay run, Pyrmont, Barangaroo, Opera House, Botanic Gardens, City, Blackwattle Bay, Bay Run. Amazing place Sydney. I actually stopped for a few minutes at 35km thinking I would finish and walk home, but decided to restart the Garmin for the final km so there's about 5min all up where I paused for drinks and that final stop.

Friday, August 19, 2011


1.5hrs of heated yoga @ BodyMindLife up at Rozelle. Haven't been to yoga since February I think. Felt good to stretch the body properly, get really sweaty and do lots of deep breathing.

Thursday, August 18, 2011

Mixed Intervals and 20k cycle

Mixed Intervals 2min recovery

3km: 13:09 (4:23min/km)
1.6km: 6:58 (4:20min/km)
1km: 4:11 (4:11min/km)
800m: 2:58 (3:42min/km)

Tough day. Was unable to train in the morning so had to do this on the way home from Uni. Legs never felt quite there. I really have a tough time keeping it slow for the first 3k, it should be run at 4:40 pace at the quickest. I guess that wears me out for the the 1k, because it should have been run at 4:00 or less. 20k of cycling commute which makes 60k for the week.

Gearing up for the long run on the weekend which will be telling. Maybe yoga in the morning to stretch out the muscles. So far the heel has been ok, have re-laced the shoes and it's feeling a lot less 'creaky' under/around the tendon. I'm fairly certain I have what's known as Haglund's Deformity but who knows. I'm forever self (mis) diagnosing.

Tuesday, August 16, 2011

15km Base Run

15km Base Pace Run

Avg Pace: 5:06km/min

Again faster than what I should be doing. I should be trying to take it a little easier, but I'm getting too eager.

Uni Commute
Avg Speed: 18.4km/h
Avg Speed: 20.6km/h

Monday, August 15, 2011

12km @ Half Marathon pace & Uni commute

12km @ Half Marathon Pace (4:38min/km)


Today I felt like I may have actually been able to hold this pace for 21km - maybe a little less. Will do a 21.1k TT in about 2 weeks so that will be interesting to see what pace I can hold. Based on today I think 4:45's. Probably the excessive amount of carbs I ate the day before. Heel felt ok, bit sore at end of run. Went to acupuncture. Legs were very tired by the end of the day after this run and the ride.

Uni Commute
Avg Speed: 17.6km/h
Avg Speed: 19.2km/h

Saturday, August 13, 2011

13km @ Marathon Pace

13km @ Marathon Pace (4:57min/km)

4:57 (HR 151)
4:54 (HR 152)
4:54 (HR 152)
4:54 (HR 156)
4:57 (HR 148)
4:54 (HR 150)
4:56 (HR 151)
5:24 (HR 147)
4:54 (HR 149)
4:57 (HR 148)
4:54 (HR 148)
5:01 (HR 154)
5:00 (HR 144)

3 k warm up, 5k cool down, 21k total.

At the beginning of the year I remember saying to someone that i hoped my 20k runs would end up feeling the way my 10k's did, that is, relatively easy and feeling like I could keep going. Well, it's nice to know I've finally reached that point. Of course a 10k can be the hardest run in the world depending on pace, but at this time last year a 20k was such a big deal and now it's just another run. Didn't even grab a drink, even though I probably should have.

The 5:24 in the middle of the above was when I had to stop for the toilet. The 5:01 was when I hit Lilyfield road and the 5:00 at the end must have been because I got lazy. Had some pain in the back of the left heel which I haven't had for a long, long time. Hopefully it is a one off.

Felt comfortable the whole time.

Thursday, August 11, 2011

Mixed Intervals and 20k cycle

Mixed Intervals

3km: 13:07 (4:22min/km)
1.6km: 6:51 (4:15min/km)
1km: 4:04 (4:04min/km)
800m: 3:00 (3:45min/km)

Up for the early session. 7am down at King Georges Park. nice down on the water, if not a little cool (9 degrees). Was more conservative with my pacing than the past efforts but slightly harder on the 800m.

Uni Commute (20km)

Avg Speed: 19.1km/hr

Avg Pace: 18.2km/hr

Tuesday, August 9, 2011

10km @ Half marathon pace

10km (14km with warm up/cool down)
Avg Pace: 4:38min/km

I don't think I would be able to hold this pace for 21.1km. I was aiming for around 4:40 which I'm happy to have held, but it seemed like hard work and I didn't feel like I'd be able to hold that pace. At least not today. So this run felt more like a tempo.

Had ART and needles in my calves. 75mm right through gastroc, soleus and into the post tib. Hurt a bit. Damien reckons I will feel pretty sore tomorrow from it which is why I trained almost straight after, probably not the best idea.

Got some slicks on the bike and it looks really cool and seems to ride nicely. Can actually stop now too!

Monday, August 8, 2011

15km Base Run

Avg Pace: 5:09min/km

Easy run, felt pretty good considering I ran 32k two days ago. Seeing Damien tomorrow as the hips pulled up pretty tight. Plan on seeing him fortnightly until the marathon, acupuncture weekly. Expensive but should get me to the line.

Saturday, August 6, 2011

32km Endurance Run

Avg Pace: 5:16min/km

Starting to get towards the business end of training. Actually felt fairly good through this, stopped as often as I could to get a bit of water in, took gels at about 1hr and 2hr points. Slower k's were up the hills or when I stopped to get water and the garmin didn't auto-pause. A few strong k's towards the end. Had pretty tight glutes from the beginning which I put down to the 60km's of cycling this week. Achilles is feeling better, but still a bit sore after.

Thursday, August 4, 2011

Mixed Intervals

Garmin 310 was working but failed to transfer data back home and then deleted my times - so I'm having a guess here. Seems like there are a few issues at garmin at the moment.

Mixed Intervals 2min recovery

3km: 13:00 (4:20min/km)
1.61km: 6:45 (4:12min/km)
1km: 4:08 (4:08min/km)
800m: 3:10 (3:57min/km)

I wish I knew the times more accurately, but I got the work done in much warmer conditions than usual and with a bit more fatigue in the legs than the last few weeks.

Wednesday, August 3, 2011

19km Uni commute

Just over an hour of cycling. Legs are tired. Will catch the train tomorrow and hit some intervals in the afternoon.

Tuesday, August 2, 2011

8km Recovery and 19km Uni commute

Avg Pace: 5:23

Did my first bike commute to uni today. About 19km return. So 35mins each way roughly. Decided to have a run about 45mins after getting back and I think I was feeling the fatigue from yesterday and the bike ride. Not a particularly enjoyable run today.

Saturday, July 30, 2011

26km Endurance Run

Avg pace: 5:03min/km

Could feel the lack of training in the last few weeks at about 16km. Legs started getting heavy and fatigued. Had one gel at about 13k. Probably a bit under-hydrated. Happy to get a long run out though, funnily enough no real discomfort in the achilles/calf when running.

Recovery: 10kg's of ice in the bath. 5mins in, then hot shower, then 10mins in ice again.

Friday, July 29, 2011

20km Cycle

Commute to the acupuncturist. First time riding in the city. Getting there is fine its just once you're in the CBD the cycle paths come and go. I found myself cruising down the bus lane on York St and crossing lanes of traffic. Slightly nerve racking.

I plan to commute to the city much more this semester, so I'm looking at 60 - 100k on the bike a week plus 60 - 80k running (if I can get my leg sorted). This would be at absolute peak limit I think. The bike ride doesn't seem very hard, so I don't know how much that would add to my fatigue. If I did a morning session I don't know how I'd back up on the bike afterwards though.

I'd love to try and get two swims in a week as well as two upper body strength sessions. I doubt this will ever happen but maybe I can give it a shot.

At this stage I'm just going to need the bike to maintain some level of fitness whilst the running volume is down.

Thursday, July 28, 2011

Mixed Intervals

Mixed Intervals with 2min recovery

3km - 12:32 (4:10min/km pace)
1.6km - 6:42 (4:09min/km pace)
1km - 4:04 (4:04min/km pace)
800m - 3:04 (3:49min/km pace)

Goal paces were 3k- 4:40, 1.6k- 4:26, 1km- 4:17, 800m- 4:09. Again went too fast, having fresh legs and a complete inability to pace myself still. Continuing to try and rehabilitate the achilles. Is feeling a lot better overall, still aches but much less. Felt fine whilst running but once cooled down was pretty tight again.

Beautiful pancakes made by my beautiful wife post-workout!

Sunday, July 24, 2011

10km @ Half marathon pace

Avg Pace: 4:35min/km

Was, of course, supposed to be taking it easy. I've hardly done any running this month. I had a 75km week, but the last two weeks have been at about 30km each. Looks like I probably have achilles tendonosis in my left calf. I've tried resting it, had three different therapists attack it last week and it still has been aching through the day badly. Started doing some eccentric stretches yesterday and ran ok. Had some on both sides in the front of the leg which happens when I push the speed.