A slacker's Thursday punishment

Even though I have the Bayside Runners group tonight, I decided to run this morning as I have been so slack and not run at all since my 10k PB on Sunday (yes - I'm still smiling).

Despite sleeping in by a half hour on the new wonder-bed I finally shoved myself out of bed and got out the door. An 8k route that I haven't run in couple of years around the golf courses was the intention and I managed to keep a steady 5:30 pace all the way around despite the windy weather.

My left calf is still a little tight so a visit to the massage lady is in order I think. I may regret doing this run tonight but we will see...

8kms 45mins

Next run: tonight Bayide Runners with Torturous Tim

Sri Chinmoy 10k race - New PB!

As usual a poor night's sleep waking in the middle of the night thinking I might have overslept didn't start the day terribly well but after picking up Grey beard at sparrow's I soon got excited as we talked tactics for getting me under the 50min "barrier". Stride length over the last 2 kms, flicking feet and whatever the other one was were all suggested and tried (and quickly forgotten) as I stuck pretty much to my game plan of even splits of about 5:00min/km and then try to finish hard with nothing left in the tank.

I started at a "blistering: 4:41 (ikes! - I was going to die at this pace) and then backed off to 5min kms trying to add or subtract from my early 20sec buffer along the way - trouble was that after about 4kms I couldn't remember the previous total so I just tried hard to stay on 5min/km pace while using other runners to aid my pacing effort. Looking at my splits I think they are the most even I have managed to date.

Splits were:
Lap 1 - 4:41, 5:09, 4:53, 5:00, 5:00 = 24:45
Lap 2 - 5:00, 5:13, 4:57, oops?, 9:38 = 24:48
Total = 49:33!!

I was pretty stuffed at the end and am so over the moon about my new 10km PB that its already time for a shower and a beer and some salted cashews!

Quite a big turnout of CR's too - the bunch seems to be growing and getting tighter. Thanks to all who yelled words of encouragement to me over the journey - you all helped a lot!

Next run: Monday AM 9.4 easy

Friday with a tight calf

Just an easy 5.9k this morning as I am going to need all the energy I can muster to pull off a PB on Sunday in the 10k race.

I started the week with stiff calves and although my left in so fine the right is still a little stiff. Todays run was trying to work out some of the stiffness. (NB to self: visit massage ladies pre and post race on Sunday) : )

Warmer today with 16 degrees and high humidity - Ahh spring in Melbourne - you just never know what its going to be like!

5.9k 31:10

Next run: Sunday Sri Chinmoy 10k race followed by pancakes

All alone....

No apprentice and no Holly to run with this morning so it was a run where I enjoyed the surrounds and became aquainted with my new Brooks Adrenaline 6's.

It seems like its getting light at 5:30 now and by the time I hit the path that runs alongside the bay I could see the path quite easily. Might even try the coastal trail in a couple of weeks. (but that may dirty up my new shoes...)

The bay was like a sheet of glass and as I huffed and puffed my way along I felt like my strength was coming back (I have been feeling tired the last few weeks). The cool air combined with a near full moon was such a heady mixture I found myself running faster than I had planned and by the time I got home I realised I wasn't that far off a PB - and I wasn't feeling like I was pushing much at all! It was my second fastest run over the route anyway.

With a 10k race this weekend I will be trying to grab a PB. My current one is more than two years old and in my mind is quite "soft" at 51:03. Maybe I can give that 50min mark a good run? It would be quite an achievement for me to break 50mins this year. Especially after breaking the 1,000km mark for the year a week or so ago.

9.4km 50:53 (PB 49:54)

Next run: Friday 9.4k easy

Sunday Long Wobble # 3

Either eight or nine runners (I can't remember which) this sunny Sunday morning made it to the long wobble. Great to see some new faces along as well as some familiar ones as well.

The pace (as usual) was a bit hot for me so by about the 7km mark I dropped off the back with Cato. Seemed like the pack slowed a little as I didnt see them slowly getting away from us as I had expected.

I turned around at Rickett's Point, everyone else went further so it was a solo run home - it was wierd as my head was playing games with me telling me to walk and it wasn't until Sandringham that I managed to get it together and hold a solid pace all the way back to Brighton Bathes.

21kms 2:10

Next run Monday? Or maybe a couple of days off would be nice...

Soggy Saturday

I intended to run a short tempo run this morning between bands of showers. Well thats what I intended anyway. I cought up to a similar age guy running and we ran together for a while and decided to extend the run along beach road.

Half way around the heavens opened up and it poured down. I have never run in rain that heavy before! I was soaked in seconds and the footpathes were awash!

Seeing as whichever way I went home from there was still about 6kms to go we kept going and finished absolutely saturated with soaked socks, shoes etc.

It was fun running with someone new though.

11.6kms 1:04 hrs

Oh yeah, and I clicked over 1,000 kms for the year so far this week! *takes a slight bow* Who would ever have thought I was capable of this? Certainly not me a year or so ago!

Next run: Sunday 21kms easy with the last 7kms at half mara pace (or at least thats what I intend to do..)

Sandy Aths Speed work

I have been talked into joining the Sandy Aths runners group on Thursday evenings. I knew there was something wrong when the Cool Runner who talked me into it doing this turned up in jeans saying he was not running tonight! Thanks a lot Cato!

Not sure how to desribe the training session but we started with a 2.5kms warm up jog. Then we ran 4 x 100 run throughs- gradually increasing the speed each time. Then we did what I think is described as a pyramid session - 300m, 400m, 500m then 500m, 400m, 300m all with 90 second walk breaks in between. I tried to trail Greybeard but didnt want to push too hard on a first session in case something broke!

My legs feel very worked and I am not looking forward to feeling them tomorrow. Surely a hard work out like that must have done some good - right?

2min 500's, 1:30 400's, 1 min 300's (I think) ?

Next run Saturday morning 10k

Wet wobbly Wednesday

The usual 9.4 km Wednesday loop with my apprentice this morning and as soon as I was half way down the street the rain came.

2kms later and it had stopped and I was pretty wet but feeling strong. I had been feeling some ankle and hip aches this week so I haven't run since Sunday. As a result I have ordered some new shoes over the net as my Dyads have about 500kms on them and are ready for moving to the shorter runs only pile.

We ran a fairly brisk pace (for me) this morning and bumped into Coolrunner Greybeard along the bay.

9.4kms 51:37

Next run Friday 9.4km

Sunday Long Wobbly

A very successful 2nd Wobbly run from Brighton Bathes this morning with about 15 Cool runners turning up to brave the cool and windy conditions.

I had a great time chatting while following the coastal trail and despite the headwind return leg thought I would stetch out a little along the exposed Hampton Beach streatch - hmm, things are going well.

A coffee, water and a few pancakes and a longer chat topped of the morning beautifully.

20kms 2:00hrs

Next run Monday am 10km

Wednesday's mid-week wobble

Out on time after a good night's sleep this time. Without Holly today I ran a little faster most of the way and surprised myself that I was able to keep the faster pace.

I picked up the apprentice at the 3km mark and it was great chatting away while enjoying the bay vistas. The mornings are much lighter now that its almost daylight on the return part of our loop.

Reminder to self - do more speed work this month!

9.4km 53mins

Next run Friday: 6km

Monday morning maddness

Holly and I went out into 6 degrees of pre-dawn darkness for our usual 9.4km loop this morning. We set off at our usual comfy pace but Holly was lagging behind a little at about the half way mark so we came home slowly. That will be her last longer run for a bit - untill she is post pups anyway.

It sure is getting lighter in the mornings - night-time when I set out (5:30) but daylight when I return at 6:20am. The birds are getting more boisterous too - I guess Spring has sprung down here.


There were more runners out this morning than normal - some dressed in shorts and t-shirts (brrr) others in gloves, tights and beanies - go figure! I was doing my usual Robin Hood impersonation and Holly was au natural.

9.4 kms Untimed

Next run Wednesday AM 9.4km

Pre father's day long run

I went out a little late this morning for my run hoping to get a long one in early in the month.

I ran along the bay enjoying the beautiful spring sunshine and was surprised to see so many runner out also. I guess I normally run pre-dawn and as a consequence dont see many runners.

I was caught up by a Carmen from Elwood who was on her long run return leg and we ran together for a while swapping running and running dog stories. It was great to enjoy some company for a while and take my mind off how tired I was feeling. I stopped for a stretch and a gel half way at Cafe Racer in St.Kilda and plodded on home - stopping at every drink fountail for a drink and a rest.

The last 8kms were a real struggle, I walked a couple of times but I am glad I did the distance (longest run so far) and am sure it will help my preparations for the Melb Half in October.

29kms 3:05:26 (painfully slow on the way back)

Next run: Monday am 8k

Photo test

This is my 9.4km loop course that I run most weeks . Isnt Google maps great!