Monday, February 28, 2011

7km Recovery

Avg Pace: 6:32min/km

A slow, painful experience. Legs have pulled up really, really badly. Calves, quads, shins, hammies, everything. Went to the UTS acupuncture clinic for some needles to help with recovery hopefully. Epsom salt baths, compression tights - whatever I can do to have my legs feeling better tomorrow!

Sunday, February 27, 2011

Bedford Creek 18km

Avg Pace: 7:05min/km

Fairly early on and still happy. 

What a day out up the Blue Mountains. Woke up at 4:45am to leave Ashfield at 5:30am and arrived at Ingar Camp, Wentworth Falls around 7am. Its pretty much all highway up to the Falls, but then a 10km fire trail down to the camp ground which was slow going. I was surprised when some light rain started falling. The views from Tablelands Rd were amazing. Got sorted and the race kicked off at 7:45am. The race director in describing the course for those of who hadn't been there before said, "It's not flat."

Bedford Creek Elevation
And 'not flat' was right. We started on a 500m ascent so I was already hammered in the first few minutes. By the time I got to the first descent I would have had my heart rate up around 85-90%. That was followed by a steep 1.8km downhill which was smashing my quads, I found the downhills quite difficult, people were scooting past me while I was trying not to fall on my ass. We soon hit Bedford Creek where there was a few rocks to step on and get across - I saw someone put their foot in the water and I thought how much I did not want to do that, running with a wet shoe would suck. Then uphill, I must have started power walking the hills around here pretty much straight away. There's no point in trying to run up them (for me) because its just going to destroy me - my heart rate was high enough just walking. I don't know if the winners run the hills, but it seems insane if they do.

Coming back. Those two guys behind me caught and passed me on the downhills.
I lost a lot of pace on the downhills. I could feel my shins, quads and ITB just burning. Its something I need to work on a lot, I felt like I was going to fall over so felt like I was braking too much which was putting all the extra pressure on my legs. I mostly got passed (mostly) on the downhills.

Around the 5km mark we hit some beautiful, but slow going single trail stuff. I really like the single trail, (Turpentine walking track) but its quite slow for me. A lot of the time I couldn't see where my feet were landing and it got pretty steep in one section. Coming back down through there was tough and the guy in front of me who'd I just spent the last 15mins trying to catch up to disappeared through here and was not to be seen until the finish.

It was a tough, very hilly run. Towards the end I was doing the 'run to this marker, rest, run to the next point' strategy. Beautiful part of the world and would love to get up there to train more often. Some great views down into the valley, although its hard to enjoy when you feel like you're lungs are on fire. It rained on and off throughout the morning, quite a bit towards the end - but I barely even noticed or cared!

Running Wild have put on a great series of races, I just wish I could have gotten into a few more. The Mt Solitary 25km in April is my next trail run, so I'm really going to need to find some big hills before then.

Blue Mountains National Park. Awesome.

Google earth. You can see the track we followed.

Friday, February 25, 2011

7km Easy

Easy run. Ran in Injiji's and Lunars. Still some tenderness/friction left little toe, but I think thats from the new skin and it needs toughening up. Could, maybe, possibly be a solution - but I will go and try on some new shoes again. Its what I do.

Thursday, February 24, 2011

14km Run

Good 14km run. Nice pace which didn't leave me exhausted. Needed the days off I've had over the last week. Getting a massage soon so hopefully I can bump up the volume again and get ready for some faster stuff in a bout two weeks.

Tuesday, February 22, 2011

6km Easy

Legs are feeling a little better. Am running in the Free Run+ again which is a lot firmer underfoot but beats having blisters. Its going to be a tough week to train as I am out from basically 8am to 9pm at least up until friday. Then want to be ready for Bedford, not to get a great time - but just so its enjoyable.

Sunday, February 20, 2011

12km Slow

Hard, hot, slow. Pretty ordinary week really - maybe just pushed it too much last week. Logged 46km.

Saturday, February 19, 2011

5km Easy

Avg Pace: 5:52min/km

Blisters are still an annoying painful feature of running at the moment. Slathered them in vaseline and they felt ok for about 15mins. Legs are sore as hell, fish oil and magnesium are needed - as is a professional massage. I'm not going to get anywhere near what I wanted in terms of km's this week. Only had one good run - can't see myself getting a good run tomorrow either.

Thursday, February 17, 2011

6km Easy

Avg Pace: 5:52min/km

Legs are hammered, but worse was the blister on my left toe which about 500m in I thought "This isn't feeling nice at all." Ah well. Went to Northside Runners and purchased some Injinji Toesocks had a good chat about shoes and running. The guy there runs a running technique workshop on Sunday afternoons which could be worth a look into. Didn't try anything on as it would be pointless with these beaten up feet.

Wednesday, February 16, 2011

14km Steady State

Avg Pace: 5:07min/km

Solid run, but the feet are destroyed. I am going to have to get new shoes so that my toes aren't massacred. Today I actually rubbed my toes and they were bleeding and got another massive blister.

The thing is I keep getting blisters in different spots, this time underneath the left little toe. Last time the end of the big toe. I like running in the lunars - and they certainly have me doing better times - but I need something wider around the toe box. Pretty pleased with the run as my legs are still sore from Sunday. Now I guess they'll be sore from today. Have 5kg's of ice I'm about to jump into. Awesome.

Tuesday, February 15, 2011

Sunday, February 13, 2011

23km Long Run

Avg Pace: 6:11min/km

A tough run today. Legs felt good at first, but soon felt the 50km's I've done during the week. For some reason I thought it would be good to hit some of the hills over on the Nth Shore (which I guess it is). I got lost in the back of Artarmon somewhere as I had followed the signs on the cycle path which went - Artarmon, Artarmon, Artarmon, Willoughby - WTF? Lots of hills over that way too, did I mention that? Struggle to get through, very humid and was soaked and then had to contend with an hour commute back home because of track work. A hungry and cold trip home. Left at 630 and got home at 1015.

Have logged 74km this week which is huge for me.

Saturday, February 12, 2011

5km Slow/Recovery

Avg Pace: 5:59min/km

A tight, heavy jog to hopefully hasten recovery for tomorrows long run. Followed up by a good 20min + of stretching rolling and then epsom salt bath.

Friday, February 11, 2011

14km Run

Avg Pace: 5:33min/km

Legs still fatigued, but much better than yesterday. Pleased with the pace as it didn't really feel too difficult, just the legs feeling heavy. Got an enormous blister on the end of my right big toe which looked pretty gruesome. Ice bath afterwards.

Thursday, February 10, 2011

9km Run

Avg Pace: 5:32min/km

I've really got to take my easy runs 'easy' getting a 4:22km and averaging 5:32min/km, is fun but not conducive to recovery.

Tuesday, February 8, 2011

14km Run

Avg Pace: 5:41min/km
Avg HR: 143 (76%)
Max HR: 160 (85%)

Fairly easily run 14km. Left calf is causing problems. Went to acupuncture today but am thinking I should take tomorrow off. Have quite a strong addiction to getting a run in, which is both positive and negative. Positive because the motivation is high to get the mileage up and to get the work done - but negative because I am more inclined to push through/cause an injury because I'm chasing numbers. My head and legs say take the day off, my emotional response is to keep going but ease off on the intensity. Will have a look at the schedule and re-plan the rest of the week.

Monday, February 7, 2011

8km Run

Avg Pace: 5:13min/km

Pretty solid run after yesterdays long run. Not sure what's going on, but my Monday recovery runs end up having a bit of pace to them. Despite being a bit sore and tight (especially left side) I still managed to kick a few good splits including a 4:27 final km. Weird. Actually the last 5km was sub 25mins which is quite fast for me.

Sunday, February 6, 2011

20km Trail Run

Avg Pace: 6:14km/min

Entry to Wollemi National Park, East Kurrajong

Run up the road from my parents in the Wollemi National Park. Run is downhill for about 25mins before having to cross Wheeny Creek and then about another 25mins of uphill running. I got a bit freaked out by the initial descent and misjudged how long it would take me to get back up the hill. I had planned to do an hour out and an hour back, but turned back at the 50min point. Came back down the hill about 5mins quicker than when I went up. Had a nice climb of about 150m over 2km coming back and took a little detour down a fire trail before getting myself scared that I'd get lost out in the bush! Got back to the car in about 1:40 so turned around and headed back for another 25minutes.

Good to hit some decent hills for a change. No traffic, no other runners! Ran in the Lunars which seemed fine mostly. Few blisters, but nothing major. Saw a nice burning, bright orange sunrise through the trees, but then the weather just settled into an overcast humid morning. Some nice views out over the National Park which stretches on and on.

View out over the valley

Saturday, February 5, 2011

4km Easy


Avg Pace: 6:23min/km

A slow 4km to work on recovery and get a few extra km's in the legs. Stopped a km short as I was feeling uncomfortable. Have been hitting the calves with the heat pack a lot to try and loosen them up.

Thursday, February 3, 2011

14km Run + 2km Barefoot Recovery


Avg Pace: 5:26min/km

Pretty decent. Felt a little slow and wasn't exerting myself overly, perhaps because I was comparing to Tuesday's 1:05 13k. Ran again in the Lunars without issue.


A very easy 15min recovery barefoot effort. Legs feel very fatigued from the mornings run. Have run in some form for five consecutive days. I'm thinking about doing my long run up in the mountains somewhere this week. But we'll see - I enjoy running around the water here too, but really need some hills soon.

Wednesday, February 2, 2011

5km Slow/Recovery

Avg Pace: 6:44min/km

Just out to turn the legs over. Didn't feel good at all after yesterdays quick run. Got to work on proper recovery. Icing calves now. Wore my old Free 3.0

Tuesday, February 1, 2011

13km Steady State

Avg pace: 4:57min/km

Good, solid run. Always nice to be averaging under 5min km's. Used a heat pack on my calves before heading out which made a difference I think. Ran in the Lunaracers without issue.

This week I've gotten my entries in for the Coastal Classic 29km and the Mt Solitary 25km too.