Sunday long and easy (well kind of)

Running late (pun intended) this morning I belted out the door to find Rob had already gone. Hoping he would stop for a chat with Andrew at Beach Rd I pushed it along a little at about a 4:30 pace to try and catch up. Still not in sight! I kept the fast pace going thinking if I don't catch them I will turn it into a 12km loop at a good pace. Rounding a corner I saw them in the distance and pushed again to catch up - finally they heard my pathetic no-breath yells and stopped and thankfully walked with me for a little while as I caught my breath following my attempt at lactic suicide (great term Andrew).

An uneventful run followed as we all enjoyed a good chat and enjoyed the beautiful views along the coastal trail. Weather was windy, sunny and cool - perfecvt for running. Reaching Green Point, out intended turn-around point I noticed Garmin boy indicating 14+kms and realised this was going to be one of my longest runs so far - after my first 4kms at roughly 4:30/km pace I started to wonder how ugly it was going to get towards the end. Towards the end of the Coastal Trail section I put in a 5:15/km section and my legs felt good and by breathing controlled. That was until we stopped and I felt a strong need to sit before falling over as my legs began to cramp up a little. Off for the last couple of kms - all gentle uphill and then home for a shower and slap up breakfast.

29.1 kms 2:50:00 (roughly)

Rest day tomorrow thankfully

Shin pain: 2/5

TGIF 7.5k easy

A great night's sleep (with some unusually wicked dreams) helped me bounce out of bed and out of the front door with Holly in record time.

With Garmin boy attached and getting its sat. fixes we merrily plodded off into the damp morning. Because of the new Garmin I have decided to mix up my routes to measure them all again and set some benchmarks for using the Virtual Partner to push myself (stop slacking) a little when my shins are fully recovered.

Holly loved the run and merrily licked away at the many puddles left from the overnight rain. I missed her a lot when she was away.

I have decided to go with the Motion Based software for now for the Garmin as I like looking at other people's runs around the place and it seems to do all I need it to (and lots more no doubt).

7.5k easy 41:17

Next run: Sunday (maybe -depending on my shin pain levels)

Wednesday easy

It was my first run with Holly the wonder dog his morning. Its been about 11 or 12 weeks since we ran together last and since her 10 puppies I was afraid she would have lost some of her fitness. I needn't have worried - in fact she was out in front leading strongly the whole way around our 9.5km loop.

My shins were fine the entire run but now I have stopped the pain is back while walking so its "ice time" and a few rest or very easy days.

I'm hoping to do a long run this weekend but will only do this if my shins are feeling good.

Another first today was my first run with Garmin boy. Although I have set the pace alerts too close to each other and need to turn them off for my easy runs I think it will be a great asset - either that or I have wasted $150. There is lots for me to learn on how to use it properly it seems. Maybe I should read the manual?

9.5k 51:51

Echuca wobbling

Well a week break from running has been frustrating to say the least! Especially since reading about Go Girly's great lead up run to her 10K PB attempt! I have been struck down with shin-splints again and I thought the best investment would be a full week off running to see them right.

I know a few readers of this blog may not believe this, but it was just pure coincidence that the weekend we went to Echuca for a family mini-break just happened to coincide with Echuca's annual YMCA Sweat V's Steam 13k fun run. I swear it was a co-incidence... really!

The shins had been completely pain free for two days so on Saturday morning I went exploring by way of a 1hr easy run and dropped into the best visitor's centre in the free world to grab an entry form. (highly recommended for both info and accom advice). I ran back to the motel without any problems and had a dip in the pool to shut down any shin swelling and hoped for the best. After slipping into town in the afternoon for an ice-cream with the eldest and submitting an entry form ($15 entry - includes 2 for 1 drink at the pub - and a slap up breakfast - sausage and egg and an orange after the race) I was set for the 13k race against the oldest paddle steamer in Australia.

Bumped into Cool Runner GT near the start and quickly realised he was planning a faster trip than myself. I ran mostly alone and enjoyed the bush trails and looking over my shoulder when the paddlesteamer blew its haunting steam whistle. I ran with the YMCA club president for a couple of kms and she got me through my inevitable tough patch (thanks Chris). At about 4 kms to go I was feeling strong again and I slowly reeled in a few runners that were starting to lag. I finished strongly in 1:02:44 which is about a 4:50 pace!! That is even faster than my recent 10k pub and equates to nearly the pace I need to do to get near the Go Chick's bright and shiny, awesome, new PB of 48:16.

Trouble is my shins are reminding me of their displeasure again and I think I need to go easy for a few days with just super light training runs.

Some more good news! The wobbly dog (Holly) is home again after her 9 week breeding escapades and is desperate to get out the door with me. She will be perfect with my new (as yet un-named) Garmin buddy.

Thanks to everyone who has offered encourageing words of support through the last week or so - it really does help to keep your spirits up (that and buying another running toy anyway)!

Olympic Dream cheering

This morning my shins were particularly unhappy - they wouldn't allow me to walk without considerable pain. I'm not sure why they are so bad all of a sudden but I will take a few days off and see how they feel.

I had a whole lot of fun (once the Neorofen kicked in) with the kids cheering the Olympic Dream runners this morning. Running is such an interesting sport - it is such an acutely personal challenge that we undertake yet we do it in public. The most rewarding cheering (apart from the awesome cool runners going by) was when the 60+ minute runners were coming past - the pain/determnination on some of those faces was inspiring and the ones that looked like they were doing it the toughest all managed to say thank you and gave a big smile for the kids as we stood there waving our pom poms about. The kids got such a buzz out of that! We followed the cheering with milkshakes and pancakes at Joe's Garage. (If there is a better way to spend a sunny Sunday morning with the girls I would like to hear it).

I will try a very light/short run again on Wednesday I think to see how things feel. Lots of ice and calf raises in the mean time. With my training for Canberra '06 commencing I don't want to be starting with problems so I will be careful for a while.

What did I say recently on Jen's blog? Something about the highs and lows of running? Its just as well the highs are so high!

Thursday and Saturday

Thursday speedwork in the rain with Tim's group was hard as usual. Becasue it was cold and raining we had a continous session which went a bit like 15 min warm up jog, 100m strides with jog back, the 6 x 400m with 200m float recovery. I completed them all and then put in a couple of really slow warm down laps. I never feel quite as exhausted as I do on Thursday nights - I suppose its doing some good but I don't feel it yet.

This morning I put in a small 6km run which was wierd because while I was running I really started to question why I was running this morning at all. The run had no real purpose except to just get the legs turning over again after a rest day. Bumped into Greybeard who was also out for a small Saturday 5k. I have some shin probs developing again and have been using Neurofen gel but I will need to start icing again.

With Go Girl's blistering 10k time this week I am feeling like I will have quite a challenge on my hands to better her 10k race time. I have no real idea what sort of form I am in other than with a mini-taper I think I should be close to a PB. Time will tell I guess but first to get these shins back under control..

Wednesday's weak wobble

After two days of rest you would think that I would be bouncing around but I'm not. More snooze button problems meant that I over slept again after another bad night's sleep (its very humid down here) so I only just made it out the door.

I ran and walked my way around my usual Wednesday 9.4k loop - I couldn't face the prospect of 14k this morning even if it was to be along the coastal path.

I have been training fairly hard and consistently since May/June so I will play it my ear and maybe have an easier week and hopefully restore my energy levels. Might concentrate on diet a bit too as I have been fairly reckless of late. Or maybe I should get the bathroom scales adjusted....

Lazy Tuesday

I have a string of excuses, but they are just that - excuses. Basically this morning (after a scheduled rest day) I felt like my legs were still weary so I thought it best to take a conservative approach and insert another rest day into my week. 50ks in a week seems like my maximum at the moment and I am happy with that - my ageing body needs to get used to it - before upping the intensity like I did last week. My shins also have been reminding me over the last few days that they will not put up with being abused too much and I definitely don't want to go back there!

With Go Girls nominated 10k race being SMC on 20 November (just a week and a half away) I will have to start praying to the weather gods for an ugly day up there! My race is not until 11 December so I will have the luxury of knowing what time I need to beat (apart from my 49:33) although I remember last year my race was unusually warm and a bit windy.

Tomorrow will be a nice easy pace 15k run along the Coastal Trail for me. I always enjoy that one.

Sunny Sunday long run with the lads

After yesterday's somewhat punishing morning run my legs were not feeling much like they should before a Sunday long run. They felt a tad weary and would have preferred a rest. Not so, I am punishing myself for Thursday's marginal effort still so it was out the door to meet up with Greybeard for the jog to Ricketts Point to meet up with AndrewinOz and Blue boy. About a km into the jog down there I was feeling "oh dear, this is going to be ugly! (picture one of those Nike ads)

Once we all got going and chatting though it was quite cruisy and I think Andrew said we went down in about a 5:45pace (which felt quite comfy) and before we knew it we were stopped at the end of the Mordi pier (half way) to catch our breath and take in the beautiful view. The run back was equally comfy and uneventful at about a 5:55 pace.

Slipping off at Reserve road for my jog home alone (mostly uphill) I felt weary and tired and took a couple of walk breaks under the trees as its quite warm down here today. Back home and after a cool down I feel good and pleased I put in the effort this morning - besides, its great to have a run and a chat with good company.

I am looking forward to my 10k race in early December and hope its not as warm as last year. Another 10k Pb would set off what has been a great running year for me. Look outGo Chick there is some fight left in this old bloke yet!

17kms 1:40

Saturday's Tuesday repeat

It was another early start to squeeze in a run before my little Aths commitments with the Wobblettes.

After my somewhat diasapointing effort on Thursday's pyramid session I felf like testing myself a little - to try and get used to running with some discomfort and not weakening.

Today is a gobsmackingly beautiful morning here in Melbourne - the best this side of winter by far. It was chilly when I headed out (about 11 degrees) and took quite a while to warm up. I put in 3 x stairs at Sandringham and did the Half Moon Bay ramp and also put in an increasing surge (sprinting at the top) all the way up the Balcombe Rd hill.

I feel like I need to push myself out of my comfort zone more often than I do. Perhaps I will make this a regular route for my Tuesday morning sessions - its probably a bit much for the day before a long run. Then again, mornings like today's are meant to be made the most of aren't they?

13k 1:20

Thursday - speed work

Running late from a meeting which had ran overtime, I bolted home, threw something down my throat before changing and drove like Michael Shumacher in my little 323 to get to Tim's Torture session. My poor car wasn't sure what had hit it! Turned out I had gotten the time wrong and had 10mins to spare before we started...doh!

Another pyramid session was on the agenda of 300,600,800,800,600,300 with some strides thrown in beforehand. I messed up my first 300 and 600 by running way too hard and piked the second 400 of the 800's. Note to self: concentrate on my own pace a little more and a little less on that of those around me.

Anyway I finished the session okay but felt that I let my mind takeover rather than pushing through the discomfort a little more.

I'm still learning this running caper - and guess I will always be (slow learner?).

Melb Cup madness

After a rest day yesterday I had planned a slack 8km shuffle but once I was out there it just seemed so nice I changed my route and went exploring a little. I took a few paths along the coastal trail that I haven't taken before and found a killer set of steps (about 80) at Sandringham beach that I had forgotten about. Twice up and down them got my heart and lungs screaming so I set off back along the trail and ventured down a footpath leading down to Half Moon Bay yacht club. Once down there, it is a tough road out - quite steep and straight bitumen and I haven't done it for a couple of years so I pressed on up seing how fast I go. Felt as if my lungs were going to burst once at the top and eased back into a steady jog down hill along the coastal trail to Black Rock.

I put in a really strong surge going up Balcombe Rd hill going faster and faster as I got closer to the top. The hard stuff over I ran home along the side of the golf course and felt really alive.

With a 32 degree forecast down here today, the plan is to spend the afternoon with the wobblettes by a friend's pool - plenty of beer and snags while the kids wear themselves out sounds like a great way to spend the day after a hard run. Bring it on!