Still Rolling

So about 30km run last week. I did the sensible thing on Sunday and just did a 16km loop down and around the Torren’s by the light of the sparse streetlamps mainly. It felt both easy and hard at the same time. Easy – because I didn’t feel like I raised a sweat or got my heart-rate very high…definitely aerobic zone. Hard – because my legs would not let me go any faster…but I can live with that, I probably won’t start pushing them for at least another week.

This week I have dragged myself out for an 8km dead flat lunchtime run around the Adelaide Southern parklands and then this morning I went out around the NE suburbs for a 10.5km loop and pushed the legs a little harder. Unfortunately the GPS on my phone dropped out after 3km so I can’t see how hard I was pushing, but it doesn’t really bother me right now. I do have 3 different garmins laying around…but unfortunately they are old (201 and 2x 305s) and both 305s suffered from the dreaded internal corrosion due to poor sealing. I did crack one open, clean up the battery contacts and silicon it shut, which worked for a while, but then it must have come loose a little as it will no longer charge (but will turn on). Alas I am resigned to using the aweful GPS on my Galaxy S4 phone.

Today I will have more outfit changes then a Lady GaGa concert, guess I will be doing my own washing. Get up – run clothes on, then home again and casual clothes to walk the kids to school, then home again and bike kit to ride to work, then shower and work clothes. Back to bike kit for the smelly ride home. Home again and shower and casual clothes back on, or visa versa depending on timing and home duties. I guess I could go for a swim at lunch-time or something just to add another lot to the pile…but I am lazy.

Currently watching the parcel tracker for my headlamp…it arrived in Melbourne and cleared customs on Tuesday…hope it arrives before the weekend!

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Time to start.

Well, I stopped running early December following the completion of the Corporate Cup and started concentrating on bike riding for the TDU community challenge stage. Done and dusted that so now here we are at the end of February and the time has come to start ramping up running. I am currently 4 runs in and following the 100% rule…oh wait I made that up, it is supposed to be the 10% rule.

Firstly, I am still a 5 day a week bike commuter, so that accounts for 180km a week of cross training, so I started 2 weeks ago with a Sunday morning 8k run…not too bad, a bit rusty in the legs and slow, pulled up a little sore the following day or two. Gave it a week then went out again last Sunday…5am…hill run. I ran (pretty much in the dark because I am a fool…actually I was up half an hour early than I had planned due to the eldest child being awake that I hit the trail half an hour before first light). I ran the Main Ridge Track up from Amber’s Gully…and when I say ran…I mean “I ran”. Surprisingly I ran all the way up where in my past running life I would have walked most of it. The only time I walked on this occasion was when the trail was too rutted and rocky to run safely by starlight. (Needless to say I got straight on the web when I got home and looked up headlamps…one is now on order).

While this new found hill running ability was quite surprising, the state of my legs the next day was no surprise. I spent the rest of Sunday, shoveling and wheelbarrowing gravel and doing general garden duties, getting up from my chair at work for the next two days was quite awkward…but surprisingly once up and going for a 10 or so seconds, or while on the bike riding, my legs felt a little tired but generally pretty good.

A nice flat run on Wednesday around Victoria Park at lunch time went some way to clearing the rest of the carnage from the legs and an early morning 5km on Thursday…while tough on tired/recovering legs was also satisfying…now I am just debating what kind of run to do on Sunday….should I run the main ridge track again? Sans light? or just throw in a longer 15km run on the rolling hills around the NE suburbs where the street lamps are enough to get by (this is probably where my mind is at until the headlamp arrives in the post).

I wouldn’t really be bothered right now uploading route, splits, elevation profiles etc from runs…so if you are interested you will have to follow me on Strava.

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Meerkat Time

Why Meerkat…well I have had my head down for almost 5 years now and just stuck it up to take a quick look around the plain and check to see if anyone still has me in their RSS feed😉.

Out for a run at lunchtime today and spent most of the glorious 8km thinking about the possibility of running another marathon next year. Why? Because I am in the best shape of my life and I don’t want to waste it! I want a sub 4 hour marathon time to my name.

More on that to come.

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It’s Been Too Long

Inspired by another blogger’s fashionable return in 2011, 2P over at http://twopennysblog.blogspot.com/, It must be about time I added to the City-Bay race report from 2009. Woah that is a long time ago.

So what has been going on since then? Well personally, my attempt at a second Yurrebilla Trail 56km Ultra in September of 2009 was put on hold due to the early arrival of my son, to now be known as V. So as you can see my priorities changed to caring for my family and running has taken a back seat for a while. I did manage to squeeze in the Black Hill Challenge in November of 2009 with my brother, which I will post about later  and I also finished off the Corporate Cup series of 2009.
2010 became a very busy year in my life with work, a baby/toddler and being race director for a marathon. Our two bedroom apartment was closing in very quickly around us, so 2010 also included sale, purchase (well actually it was agree to purchase and then sale) and moving into a new property with plenty of back-yard for the family to run around in. Despite that I aslo managed a few runs here and there with the main events being the City-Bay and Boral Blue Lake Fun Run, both pushing V in a pram. All of these events I will write about shortly. Also in 2010 I invested in (or more like inherited) a bike and have been using that to commute to work alot (except in winter because I value my extremities a little too much) as it is more practical and time efficient then running everyday. Plus now that I have moved further into the foothills there is a nice little incline to get the heart pumping on the way home so that I don’t feel as much like I am taking the easy free-wheeling way out.

So what of 2011? Well son number two is expected in a months time (he shall be known from this time forth as N) so who knows if I will find time to do another entry before 2012. Perhaps I will branch out into non-running related posts as well, I am still pondering that…it is a new year after all.

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Race Report – City to Bay 2009 – 12km

Race City to Bay 20-09-2009

City2Bay20090920_01 This year I was going to go all out for a sub sixty 12km. Months of solid marathon training and solid hour long runs at least 3 times a week. I gave myself the best chance by lining up for the start near the head of the non 50 minute cage plebs and eventually we were away through the timing archway. There was no real need to dodge over to the eastern carriageway up King William Street and I made good time to South Terrace before starting the downhill roll to the bay. The weather was relatively kind, warm, sunny, but there was a slight sea breeze which had a nice cooling factor.

City2Bay20090920_05 I trended along nicely for the first 5k running slightly ahead of schedule, but as things started to warm up my pace started to drift out and after running through the 6k start I stated to lose focus. The time I had up my sleeve I was quickly losing. I hadn’t seen anyone I knew since the start and I was struggling big time to lock on to any pace setters and as the time got away from me, so did the confidence. I had to give myself a kick up the arse at the 3km to go mark and managed an unofficial 10km PB through the 2km to go mark. With Glenelg now insight and a sub sixty run almost out of reach I tried to lift over the last two kilometres, but sprinting down Jetty Road is both tough and dangerous as the road narrows, you have tram tracks to deal with and people start darting everywhere.

Final time was 1hr58seconds, not a sub 60 time and also not a PB. I felt like I still had plenty left shortly after that final dash, leaving a bit of a hollow regret. I guess for next time I should actually start doing some speed training of some sort, getting my body used to rockin’ along at my desired pace because I know the fitness is there.

Race City to Bay 20-09-2009, Pace

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Corporate Cup 2009 – Run 4 – 7.0km

Race Corporate Cup (Torrens) 5-08-2009

I only scored  31 (out of 40) points for last runs improvement, so this week I set Gary to 36 minute pace (1 minute improvement) and set off to keep him in sight. There was no marathon the Sunday before this time, but I did go for my first bike ride in…well more than 5 years…on Sunday and found quite a few muscles in my legs that apparently aren’t used to run with.

Apart from this general soreness, which I tried to six with an active recovery 10k session yesterday morning, I put in a faster than normal first kilometer warm-up as I new I was getting close to my pace limit on this run. Surprisingly when that first kilometer was over and I glanced down at Gary, I was 30m ahead of him.

The weather was surprisingly warm for 7am in the morning at this time of year (20°C I’d hazard a guess) and I set the cruise control over the ups and downs around Frome Rd. My cruise was a little too slow this time and Gary had caught up by the turn around, but with a little boost off the turn around and again belting down under Frome Road, I was back out to a 40m lead.

I had to concentrate to stay on pace for the remainder of the run with a few rises and sharp turns and it felt like I was running at about 85-90% capacity, but I made it. Official time 35min58secs.

The next run is the Wednesday after Yurrebilla Trail 56km Ultra, so I think I might use that as a recovery run, however Run 6 I will be going for 100% effort. Will that equate to a sub 35minute time? Only time will tell, but I think I may need more than Gary to hold the right pace…I will need a real pacer.

Race Corporate Cup (Torrens) 16-09-2009, Pace

Race

1

2

3

4

5

6

7

2006 Time

24:36

24:30

23:01

DNS

25:43

22:30

22:29

Pace

5:41

5:40

5:19

5:52

5:10

5:10

2007 Time

22:46

21:43

20:50

20:30

21:59

DNS

22:53

Pace

5:17

5:03

4:51

4:46

5:07

5:19

2008 Time

24:18

22:56

22:30

22:59

DNS

22:51

24:39

Pace

5:23

5:06

5:00

5:07

5:05

5:59
2009 Time

38:15

37:49

37:00 35:58      

Pace

5:28

5:21

5:17 5:08      

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Corporate Cup 2009 – Run 3 – 7.0km

Race Corporate Cup (Torrens) 5-08-2009

I obtained maximum points (40) for last week’s run, so I was out for another steady improvement this morning to keep the points flowing. Following the marathon on Sunday, it took my legs 4 kilometres to eventually warm up on my regular Tuesday morning 11k run so I was conscious that it was going to take a little extra effort to run my goal time of 37 minutes for run 3 and was going to be extra hard to judge pace from perceived effort.

To help (and no, of course I don’t consider it cheating) I decided to enlist the services of Garmy’s “Virtual Training Partner” (let’s call him Gary). I set the distance to 7 km and the time to 37 minutes and set off. Wow! the legs were feeling surprisingly fresh, not springy but fresh. I ignored Garmy for the first kilometre as I settled into the run and warmed up a little and then glanced down. Not bad, only 16m behind. One of my team mates overtook me then and I drafted off him for a little while to increase my pace a little and then found that I was 25m ahead of Gary.

Carefully I set the autopilot and went into cruise control. Running down the ramp under Frome Rd my lead over Gary stretched out to 40m, but back up to the uni footbridge it settled back down to 30m. As I ran over the weir to start the home stretch, I switched the Garmin view to elapsed time and then began the yoyo running style of – “I’m going too fast, better slow down”…”Oh no I am not going to make it! SPRINT!”…”Ok, there is the finish line, I am going to make it, slow down”. After all that I recorded a time of 37 minutes flat. Perfect.

Next time I will try not to run a marathon before hand.

Race Corporate Cup (Torrens) 02-09-2009, Pace

Race

1

2

3

4

5

6

7

2006 Time

24:36

24:30

23:01

DNS

25:43

22:30

22:29

Pace

5:41

5:40

5:19

5:52

5:10

5:10

2007 Time

22:46

21:43

20:50

20:30

21:59

DNS

22:53

Pace

5:17

5:03

4:51

4:46

5:07

5:19

2008 Time

24:18

22:56

22:30

22:59

DNS

22:51

24:39

Pace

5:23

5:06

5:00

5:07

5:05

5:59
2009 Time

38:15

37:49

37:00        

Pace

5:28

5:21

5:17        

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