Got Gadget...

I couldn't resist it!

Still Alive...

Yep, I'm still here. I have rested since last Sunday, and I'm feeling much better. Still got the last remnants of the cold to get rid of, but I reckon I'll be right by Sunday to get back into the training.

I need to ensure that I prepare well for a good long run. No beer at lunchtime (not even half a bottle with the missus), plenty of water, a decent feed a couple of hours before the run, then perhaps try for 1.5 hours. If I can run 1 hour feeling like crap last week, then surely 1.5 hours after a week of rest and recuperation should be achievable this weekend.

Shirl reckons the possums are still active in the roof, so I need to phone the pest controllers to get rid of them, then patch up any holes where they've been getting in. Then we can progress our next little job - insulate the loft, line the floor & roof and install a ladder to convert the space into much needed storage.

I saw that they have pacers in the half-marathon in September, so I've identified to join the 1:50 group. We shall see how that goes.

Feeling Like Crap...

I think the cold / flu that I've been trying to ignore (or at least hide with a regular dose of Cold & Flu tablets) for the past couple of weeks, has finally worn me down.

Adding to that the lack of sleep I got on Saturday night by; a) staying up till 1.30am to watch the Tour de France Time Trial and b) being kicked out of my bed by Lian and sleeping in her bed (the spare room is just too cold).

So I had a mild headache for most of Sunday, which probably wasn't helped much either by sitting out in the sun having lunch (and half a beer!!) from the Fish Market.

I still wanted to get out for a run though and had spotted what looked like a good route through some parkland. I headed out in the late afternoon and ran for about 4km before finding the start of what looked like another 3+km of parks broken up by some cross streets. What I didn't realise was that the parks were also fenced off at each cross street too. What is all that about? So it took me a bit of searching to find a way through and finally got back onto familiar territory having covered, I guess, about 7km. Still feeling a bit crap!

I intended to do a long loop around to complete 15km in total. But I really wasn't feeling good at all so I binned it at about 10km - in just about 1 hour.

So not too shabby, but I'm not sure if it did as much good as it did harm!

I'm contemplating taking this week off the early morning runs. I'm in Brisbane tomorrow anyway. I really want to shake off this cold completely and with only 3 weeks to go until City to Surf, I figure I should get it out of the way sooner rather than later.

I'll see how I feel after returning from Brisbane tomorrow night!

The Magic Number...

19012. That's my number for City to Surf, which arrived in the post yesterday.

That confirms that I'm in Group B as I hoped for. What it also means is that there were 11 people even more eager than me to enter on that first day (Group B starts at 19001).

I also learned that Group A has been split into two this year (presumably to make it safer for those who sprint start to get through the narrowed roads around the Cross City Tunnel roadworks). Group A1 is for runners who completed last year in 75 mins or less, group A2 in 100 mins or less. Kind of (shockingly) puts my target time of 75 minutes into perspective. I'd hate to be the one in next years race starting in A1 being trampled by the masses of A2!

Anyway, only 23 days to go. I want to do an extra long run on Sunday - maybe in the region of 15km. I've felt strong on my long runs in the second half, after taking most of the first half to warm up. I wonder if I can warm up properly and quicker how much longer that 'strong' feeling will last?

Almost Too Cold...

Heading out this morning for a warm-up before attacking the hill was more like walking through a freezer - or I should say past several open freezer doors. I clearly felt a few pockets of colder air. Even having made the effort to wake up, get dressed and get out - I was so close to just turning round and heading back to bed!

But I didn't, and was able to do the 10 short, steep hill repeats. There's a nasty extra steep bit in the middle of the hill which is actually like a big step - but really slows my momentum - requiring a bit of an extra push off through that section.

Hope it's all worth it.

A rest day Friday (we have a baby sitter so we're off to the flicks in the evening) and Saturday. A long run on Sunday. I'm in Brisbane again on Tuesday so will miss my usual run that day. May have to put in a recovery type run on Monday instead.

No picture today. I assume you know what a hill looks like!!!

If Slow and Steady Always Wins the Race...

...Then I'm a Winner.

Another run this morning, varying the route but basically sticking to the same area. I didn't really set out on a fixed route so had no pre-conception of the distance I would do, but I wanted to do 30+ mins.

So 34 minutes later I was pleased with the work-out. I had a good stretch back at home, a hot shower and then a bowl of cereal in front of the computer, where Google Earth enabled me to produce this...

It's a clockwise direction and the long straight(ish) bit at the bottom is a gradual 2km up-hill.

But only 6.19km in total. So that equates to 5 minutes slower for the City to Surf.

Hills tomorrow!

Numbers, Words and Pictures...

Here's my route from this morning. It's a 3.66km, out-and-back (according to Google Earth) making 7.32km in 38 mins flat. I just checked my race calculator for the 14km City to Surf and that equates to a 1:15:34 finish time. My run on Sunday equated to 1:15:30. So there seems to be some consistency.

However, if you look at the elevation of the City to Surf (below), there is that big hill from 6 to 8km. So I think I have a little way to improve to meet my target of 1:15:00. And then there's the crowd to consider!


Thanks to Vat_Man for the above profile. Now that's why I need a GPS!

A Well Earned Rest Day...

As usual, back to work on a Monday for a rest.

I was in Brisbane last Friday. A really long day. I didn't have chance to get the GPS unit, it was no cheaper than I can get it in Sydney anyway.

I have however discovered another geeky 'gadget'. Google Earth. I haven't figured out how Google will make money from it yet - maybe they expect businesses to mark themselves on the map... but it is fantastic! You can zoom in on the world and view a '3-D' aerial photo. The detail is amazing - although it seems like some areas haven't been covered by the higher quality satellite yet (our suburb is much better quality than the city of Sydney).

You can also measure point-to-point or multi-point routes, which I've done for my 3 main runs.

Here's my run from yesterday:

It measures at 11.98km. My time yesterday was 1:04, which I was pleased with, although since City to Surf will have about 59,999 more runners on the road and it's a bit more hilly, I think my target time of 1:15 for the 14km has to be questioned. Still 4 weeks to go though, so we'll see!

Anyway, feeling knackered today. Didn't sleep too well as Lian jumped into our bed in the early hours. Woke up with an annoying headache.

A rest from the running today too. Back into it on Tuesday, Wednesday and Thursday.

Short, Steep Hills...

Another hill session this morning. 10 repeats of the short, steep hill. I timed it a bit more accurately today - 35 seconds up, 1:10 down. And I managed to be consistent with that pace all the way through.

I did a walk / jog warm up first, then had a quick stretch, then in to it!

Again, the run home was sooo easy - felt like it was downhill all the way, even though it's basically flat with even a little uphill!

I have to admit that I'm probably not pushing hard enough on these hill sessions. I should find a longer hill - which probably wouldn't be so steep, and expect to feel that burning sensation in my legs rather than just getting wobbly legs like I'm experiencing with this sprint hill. So, longer but less repeats.

My back feels fine today - probably I was just sitting awkwardly for a while.

No response from the shop in Brisbane on the GPS unit. So I'm prepared to wait until next week to get it in Sydney. Even though I want it NOW!!!

32 days to go...

I'm eager to confirm the distance of this morning's run. I think (hope) it was 7.5km and if that's right, then I'm pleased with the time of 37:30.

I'm in Brisbane on Friday and I've spotted a Garmin GPS at a good price in a shop close to the office where I'll be. I just need to confirm a couple of details with them and all being well, I intend to get it. Failing that there's another shop here in Sydney (Mona Vale) who reopen after their winter break next week.

I felt a bit of a twinge in my lower back yesterday, but no affects this morning either during the run or since, so that's all good.

33 days to go...

Not as uneventful as the title may suggest!

I covered just less than 6km (5.8 I guess, but I really need that Garmin) in 28 minutes this morning. For me, that's a good pace. I didn't feel too uncomfortable at any time - apart from the obvious out-of-breathness at the end!

I couldn't find my wooly hat (think it was in the wash - perhaps I need a spare) so I had to go with my cap. As a result, my ears were bloody freezing!! Thankfully the rest of me warmed up once I got into the run.

I was unimaginative too so ran my old favourite route, but at least that has the advantage of me being familiar with the ups and downs so I can push along knowing that there's a down-hill coming up.

Maybe a hill session and another 30 minute run this week before a long one on Sunday.

Blown off Course...

Yesterday’s Long run turned out to be a bit of a non-starter.

It was blowing a gale all day, there were intermittent showers and it was probably not even a good idea to go out at all with tree branches falling all over the place.

But I did go out in the morning, after having a bit of breakfast and popping a few sultanas. I intended to make it a long 1 hour 15 minute run.

I started out pretty well, but that was probably because of the 30km/h wind at my back. But I soon started to feel sick – probably ate too soon before the run. I did about 7km on an out and back route, but once I came back in sight of home I decided to bin it and head back for a stretch and a shower.

So a bit disappointing really, but I’ll maybe try to fit in a longer run this week – maybe Thursday so I can still have a bit of a rest before hopefully getting back on schedule with another long run next Sunday.

Only 5 weeks to go until City to Surf, I’ve got to get the mileage under my belt. And I’d better sort out my pre-race feed time too!

I’m still keen to get hold of a GPS unit, so I’ll give one of the retailers a call and see what price I can get it for… and hopefully offset some of that cost by putting my Playstation on eBay! Don’t worry, I intend to wait until Lian is old enough then buy her (us) a state-of-the-art game system!! Don’t suppose she’ll be into Scalextric or Subbuteo!

So Close...

Bugger!

I lost out on that GPS device on eBay. The auction ended at 4.30pm yesterday and I was watching my winning bid from 4.15ish. 5 minutes before the end, somebody came on and upped the bidding. We traded about 12 bids until I realised that I could get it for just a few dollars more, brand new, with warranty from a shop. So I gave up.

I can see how eBay can be addictive!

My legs have felt stiff following the hill session I did on Thursday - which I see as a good thing! A rest yesterday and today should prepare me for a long run tomorrow.

A Glorious 12 Hours...

First, NSW stuffed QLD in the State of Origin decider - in Brisbane no less!

Then, some 200 years after stuffing the French at The Battle of Trafalgar, we stuffed them again in Singapore - London will host the 2012 Olympic Games.

And to top it all off, I did my first hill session this morning.

It was bloody cold again, so I took some time to walk then jog up to a warmed up state. I headed to a short but steep hill. I didn't time myself too closely, but I think I was running up in about 30 seconds (by which time I was starting to lose control of my legs) and then walked down in about 1 minute. I did 10 or 11 reps (lost count at 5/6), then jogged home to cool down.

It felt like replacing mountain bike tires with slicks - i.e. the hills were running with knobbly tires, the jog home was running with slicks!

Obviously (but unfortunately) the benefits will take some time to show, but it felt like a good work-out - one that I will repeat.

A couple of days of rest now before a long run on Sunday.

Still highest bidder on the GPS Unit - ends 4.30pm tomorrow! So fingers crossed!

Back to a Familiar Route...

Very cold again this morning, so it took a while for me to warm up. In fact I was probably just about warm by the time I finished my run!

I only did a short one today. My original 5km run in 25 minutes. I thought I'd have been quicker than that, since I felt like I was pushing along quite well and certainly put in a big effort up that last 500m hill. But I guess the slow warm-up start took a minute or so off my time.

I really should do a hill session. Maybe tomorrow. I'll have a quick look at some suggested routines to see if I need to get up any earlier. I know I'll need to allow time to warm up and cool down...

Still highest bidder on a GPS unit...

Easy, Flat Run... but Hills to Come...

I ran part of the route I did on Sunday this morning. It's fairly flat and runs along a creek so it's a peaceful start to the day.

I intended to run for 17+ minutes, turn round and complete 35 minutes in total. But I was so close to the end of the trail that I went a bit longer on the way out and ended up with 40 minutes on the clock. I'm not sure of the distance - hopefully 8km, but I think less.

It's still tough getting out when it's so cold, but it doesn't take long to warm up and I'm running fairly smoothly now so that's enjoyable. I should probably be pushing harder - no pain, no gain and all that!

I'm supposed to introduce some hill training so I'll have to figure out which hill to choose so I can run there to warm up, do the reps and cool down on the run back home.

A Bit Disorganised, and Sore...

Well I didn't make it for the Saturday morning race. The 6am wake up was just too early. Didn't get to bed till midnight on Friday.

But I did get out on Sunday morning. I've no idea on the distance (I'm currently highest bidder on a GPS unit on eBay) but the time was 1h15m, so I was pleased with that. I just checked the map and the distance was about 12 - 13km.

The idea of taking a different route to the usual is fine, but I think I still need 'a plan'. Because having not set a firm target I was close to quitting a few times, usually at the top of a hill (which I suppose is marginally better than at the start of the hill).

So a bit more thought in future... planning ahead. There's another 10km event in early August, which should be my last big effort before the City to Surf, so that'll be a good indicator of what kind of pace to aim for.

Now I'll just go and check on the status of my eBay bid...

Who Said "A Change is as Good as a Rest"...?

Well I wasn't really expecting a rest anyway.

I ran a different route this morning - following the "vary your routes" advice. My traditional 5+km route was chosen as the flattest route around where I live, so now, introducing some more hills - though nothing too hard yet - should see some gradual improvements in strength.

I just went for a time, and did about 35 minutes, which was probably about 6.5km.

I really need a GPS Forerunner to measure my distances and times. I had a look at one last night: $475 for the model with Heart Rate Monitor, $269 without. At the moment, I don't want the heart rate monitor as I think it would be too much information, but hopefully, if I keep the running going, eventually I think it'll prove useful. I might have a look on eBay to see if I can get it cheaper.

I'm also tempted to enter the "Sydney Striders 10km Series" race tomorrow morning. They're half way through the series now, but there are still 2 races before City to Surf. I think these kind of challenges would be good to push me along, but I'm not really prepared to run tomorrow. I should have rested today. But will it really make that much difference.

I have the rest of the day to consider...