Sat 31 Dec 2005 - New Years Eve - Toooooo Hot

Happy New Year everyone. No run today, it was simply too hot here in Melbourne. I think it reached 43 degrees Celsius, if not it was 42.9. Stats as of 31 Dec 2005

Weight	77.2
Prev 7 Days	17.6
Prev 28 Days	276.4
Dec 2005	291.6
YTD 2005	2403.6
Monthly Avg 2005	200.3
Weekly Avg 2005	45.4
Yearly Avg (2001 on)	1548.2
Total (2001 on)	7741.1

Fri 30 Dec 2005 - Milestone 2400 km for the year

• Time of Run - 10 pm
• Location - Streets of Hoppers Crossing
• Distance - 5.24 km
• Time - 26:43
• Pace - 5:06 /km
• Heart Rate - 142/130
• More Data Here

As mentioned in an earlier post today, my headache is well and truly gone. Not possible to run during the day as it was simply too hot. This evening though things had cooled down to low 20's. So after a hot Mexican pizza (I know, not an ideal food source before a run) about 8 pm I decided about 2 hours later I'd go for a run to at least get my 2400 km notched up for the year. The forecast for tomorrow (Saturday - New Years Eve) is a top of 42 C, Melbourne being the hottest capital city tomorrow. With this in mind and tonight being a coolish night I thought this was my last chance to knock over 2400 km for year. The run itself was quite uneventful, more or less effortless as indicated by the pace and heart rate figures.

Stats as of 30 Dec 2005 Weight : 76.7 kg Last 7 Days : 17.6 km Last 28 Days : 276.4 km December 2005 : 291.6 km YTD : 2403.6 km Weekly Avg (2005): 45.4 km Monthly Avg (2005): 200.3 km Yearly Avg (2001 on): 1548.2 km

Total (2001 on): 7741.1 km

Fri 30 Dec 2005 - Reconnaissance Queenscliffe

Headed down to Ocean Grove and visited my daughter, Sarah. She quizzed me about running at the You Yangs today as we discussed a few days ago, she was concerned about the heat. I put her mind at ease, "Not today". We headed off to Queenscliffe and depending upon your point of view is either the end of the Bellarine Rail Trail or the start. For my purposes I'll call it the start. As per usual I took a heap of photos (as you can see) which some include Sarah. It's a very scenic area at the start and I'm sure the views are just as scenic along the trail. Sarah doubts the views from Drysdale through to Geelong would be as scenic. On the one side there is an old railway station with heaps of carriages stationed there and on the other side the bay. Today the little township was very active with a holiday atmosphere. It wasn't really possible to follow the trail but we could clearly see the track disappear in the distance. We called in at the local information centre and an elderly lady was very helpful. She gave us some maps and described some of the scenery. I asked her whether there were any water taps along the way in which she replied, "I've never been asked that before, but definitely at Drysdale I'm sure there's water there". The actual track is apparently 32.5 km long and judging from the map Drysdale is the half-way mark. I'm guessing then that Queenscliffe to Drysdale is about 16 km and therefore if that is the turn-around point it's still a run of 32 km. It will have to be an out and back course simply because of car parking arrangements. The course itself is said to be mildly undulating and therefore a run where the kids can easily ride along if they wish.

Fri 30 Dec 2005 - No Headache Today

My headache's gone. I was late out of bed this morning (9.30 am) and by this time the temperature was already closing in on 30 degrees, basically very hot. I plan on running tonight, hopefully will be cooler and definitely out of the sun.

Thurs 29 Dec 2005 - No Run - nearly did though

Another 'No Run' day. Yep, mild headache (left eye area). Certainly not as severe as the last two days and should be well and truly ready for a run tomorrow.

During the evening about 9.30 pm I considered going for a run, headache all but subsided, then thought better of it.

Wed 28 Dec 2005 - Bellarine Rail Trail

I don't get a chance to catch up with my daughter, Sarah (16 yrs, 17 in Feb), that much these days as she lives in Ocean Grove. Well she's been reading my blog and just before xmas she mentioned that she'd love to come running with me at the You Yangs, well she'd ride to start with. I'm not sure that she yet appreciates how difficult the hills will be for cyclists. That got me to thinking, why not do some running around the Bellarine area. It will entail a bit of traveling but while I'm down there I can catch up with Sarah. I'm aware that there are some decent trails and tracks around that area. I was chatting with Sarah tonight on MSN and she sent me two links referring to running trails around her area. One known as the Bellarine Rail Trail a reborn 32 km track from the outskirts of Geelong to Queenscliffe. The other listing other tracks in and around the Geelong area. At least if I'm in the area I can say, "Just passing, saw the light on". I've arranged to see her on Friday and if my headache's gone by then (it should have) we'll make a day of it starting with the You Yangs. If I'm still crippled we can at least check out the other trails. Cool Running Summer Competition When I eventually run the Bellarine Rail Trail or part thereof I will be 'blogging' it and probably have some photos, charts and graphs as well. I might (operative word 'might'), submit the blog contents to the Cool Running website summer competition (writing about a summer run - somewhere). Who knows I might even win, I doubt it though. Until next time...

Wed 28 Dec 2005 - Another Rest Day - same headache

I can't shake this headache (eyestrain above and around my left eye). Not as severe as yesterday but annoying and debilitating enough to stop me from training. I've been drinking heaps of water and even went to bed early for a change. Didn't sleep well though.

Tues 27 Dec 2005 - Forced Rest Day - Headache

Dam, bloody headache (eye strain around left eye) today. Detected it late last night and has been with me all day.

I mentioned in relation to yesterday's run that the heat was not a factor, maybe I spoke too soon. I can't recall drinking too much water last night, maybe it's just a dehydration thing.

Well, as a result, no run today.

Mon 26 Dec 2005 - Werribee River 12 km

• Location - Werribee River (Riverband Park)
• Time of Run - 5.30 pm
• Distance - 12.38 km
• Time - 1:01:15
• Pace - 4:56 /km
• Heart Rate Max/Avg - 148/139
• More Data Here
• After Run - 100 Sit-ups

Easy paced 12 km run from home, along Werribee River and turned off at Riverband Historical Park. Back home along the streets of Hoppers. Weather was warmish but not really an exhausting factor, though I wasn't running hard. First run wearing my new Cool Running cap and TShirt that I got for xmas. Garmin Forerunner 301 - Heart Rate Monitor As I did last run at the You Yangs I used conductive gel on my chest and heart strap. As can be seen by the heart rate graph, no spikes. It didn't miss a beat. It looks like the info I got from the Motionbased forums is valid and did the trick. My old Polar never had that problem.

Stats as of 26 Dec 2005 Weight : 78.1 kg Last 7 Days : 62.8 km Last 28 Days : 299.0 km December 2005 : 286.3 km YTD : 2398.4 km Weekly Avg (2005): 45.3 km Monthly Avg (2005): 199.9 km Yearly Avg (2001 on): 1547.2 km Total (2001 on): 7735.9 km

My monthly average for the year is now at 199.9 km. I've only got another 1.6 km to run before I reach 2400 km for the year. Somehow I think I'll achieve it. Next little goal is 300 km for the month which I haven't done since August 2002.

Sun 25 Dec 2005 - Xmas Day - No Run

Well it's xmas day today and so no run. That was a hugh effort writing the above.

Sat 24 Dec 2005 - You Yangs again - solo

Headed out to the You Yangs again for another run, my second there. Whilst driving there I hadn't made my mind up on which direction I'd run it. Decisions, decisions. In the end I thought I'd give the other way (anti-clockwise - into the traffic) a go. Stu Mac (stuart), a fellow blogger (sounds offensive - doesn't it) runs anti-clockwise and claims that others reckon the clockwise direction is harder. I thought in the end there is only one way to find out, so I ran it anti-clockwise. The photo above is where I start and finish, just opposite the driveway to the car park (next to the sign). The Park Office is to the left of picture slightly behind the camera. Stats at a glance

• Distance - 13.12 km
• Time - 1:00:28
• Pace - 4:37 /km
• HR Max/Avg - 161/149
• Elevation gain - 208 m
• More data here

I was travelling solo today, Glen didn't want to come, he mentioned something like "stuff that". I think he still remembers the hills from Wednesday's outing. Admittedly though he did have other things planned this afternoon, xmas shopping and oh....there's a girl (Mel) on the scene. Even though the course is only 13 km I wore my fuel belt anyway and it conveniently stores my mobile phone. As I mentioned I tracked in a anti-clockwise direction. I recall it being a easy and gradual rise from word go. I was feeling very strong, maybe the result of a rest day yesterday, and so was pacing out under 5:00 /km. About 4 km into the run, still running up a gradual rise, pacing at 4:30 - 4:40 /km, relatively easy, I therefore decided that every km had to be under 5 mins. I spoke too soon, because when the 6 km mark arrived the grade of the ascent dramatically changed, got steeper, much steeper. This killed me, I got slower and slower and hate to admit was walking in some parts of that split. The elevation graph clearly shows the sudden rise in steepness of the grade. The splits graph also clearly shows that split # 7 took me 6:52 mins, clearly the slowest split. So out the window every split being under 5 mins. Even though split 7 killed me and I was stuffed and energy sapped I'm happy that I recovered relatively fast and got back into my stride. Admittedly the last 4 km's or so it's basically all downhill and I was running strongly. Towards the end my next goal was to finish in under 60 mins and I thought it was on until just near the end there was one slight steep rise which slowed me down, I reckon by about 28 seconds (I'm guessing & hoping). I came in at 1:00:28 (missed my goal by a lowsy 28 seconds). In any case I'm extremely happy with today's performance. I went out hard attacking the gradual rise, pacing at 4:35 - 4:40 until the steep hill killed me. Recovered well and increased the pace home. Overall pace at 4:37 /km, I can't complain with that. Now, is the anti-clockwise direction harder than the clockwise direction. I don't know, I'll have to run them again, a few times to make my mind up. Heart Rate Monitor problems Earlier today and from advice I received from Motionbased.com I purchased conductive gel and used that on my chest and heart strap. I also cleaned the heart strap with a tooth brush and toothpaste. Of recent times I was getting too many heart rate readings exceeding 200, clearly not correct. Well today, as can be seen by the heart rate graph, no such spikes so I'm assuming the conductive gel and cleaning did the trick.

Stats as of 24 Dec 2005

Weight : 77.3 kg Last 7 Days : 88.3 km Last 28 Days : 328.6 km December 2005 : 273.9 km YTD : 2386.0 km Weekly Avg (2005): 45.9 km Monthly Avg (2005): 198.8 km Yearly Avg (2001 on): 1544.7 km Total (2001 on): 7723.5 km

Fri 23 Dec 2005 - Rest Day - Smart Running

No running or exercising today, I wimped it. Was a really hot and windy day plus I just didn't feel like it. Why do I feel so guilty though. Trivia - Does Running make you smarter I read an article in today's Herald Sun that claims researchers believe that running helps with mental stimulation and visual memory. It stopped short of saying it actually makes you smarter. Well in my case I'm not too sure. I can forget things as well as the next bloke, but then if I didn't run, would I forget even more so, who knows. I posted a Poll Question on both Cool Running and AusRun forums "Does running make you smarter". The results will be interesting, I'll analyse them in a few weeks and blog the results. The threads are here (Cool Running) and here (AusRun).

Thurs 22 Dec 2005 - Short run for a change 8 km

• Time of Run - 3.15 pm
• Location - Streets of Hoppers Crossing
• Distance - 8.05 km
• Time - 36:59
• Pace - 4:35 /km
• Heart Rate Max/Avg 240/153
• Sit-ups - 100 after run

For something different I ran a shorter run today, 8 km around my local streets. For all the longish type runs I've been doing lately, today I felt very strong and decided to up the pace a bit. At the 3 km marker I decided there and then to increase the pace for a kilometre, farlek style. This km I paced out at 3:42 and then eased off. I thought I'd be finishing the run at 5:00 min pace but for some reason I was quite comfortable at 4:45 or thereabouts. It was a warmish day but for some reason that was not a factor for me today.

Stats as of 22 Dec 2005

Weight : 76.8 kg Last 7 Days : 87.4 km Last 28 Days : 323.5 km December 2005 : 260.8 km YTD : 2372.9 km Weekly Avg (2005): 45.6 km Monthly Avg (2005): 197.7 km Yearly Avg (2001 on): 1542.1 km Total (2001 on): 7710.4 km

Wed 21 Dec 2005 - First You Yangs Run

After yesterday's reconnaissance I headed back out to the You Yangs with Glen for my first run. From home it took us 35 mins to get there, about the same time it takes me to get to my Brimbank Park group run ( well maybe a little longer). Weather wise it wasn't as warm or hot as it has been the previous few days and was overcast. Humidity was still high though. Great Circle Drive (clockwise) On arrival I made my mind up that I'd run the Great Circle Drive in a clockwise direction, with the traffic, the same way I drove the road/track yesterday. I say 'with the traffic' but only one car passed us. Pack the mule Glen wore my old Polar HRM, which is now my day to day watch. He was also using his friend's (Benji's) mountain bike. Since Glen was on a bike I thought he might as well carry the supplies, the fuel belt, extra water, phone and the camera. The plan was, Glen would follow me around and take a heap of snappies along the way. Start I know that I'll be running this course again and probably quite a number of times and so decided that my start/finish point is alongside the car park just up from the Park Office at the first 'car park' sign. About 12.20 pm we were off. Initially Glen stayed with me and he was taking a heap of photos from behind and in front. In a way I felt like a director giving instructions on how to frame the photos, long shot, close up, me on right, get that windy bit in etc etc. He didn't complain though. Hills - Where are you Glen I failed to realise that Glen would not be able to just amble along as he did yesterday on our 16 km flat river course. Running in a clockwise direction, as the elevation chart shows, the first 5 km is all up hill. About 15 mins or so I started to leave Glen, though I didn't notice at the time. About 20 mins into the run, still on the ascent, I had to stop and wait for Glen. I'm not sure how long, maybe a couple of minutes and then I saw him in the distance. I was a little concerned not knowing if he fallen off his bike or injured himself somehow. I continued, still on the climb and it took Glen another 5 or so minutes to catch up. He actually caught up when we I was on the descent part. He couldn't help himself, he came screaming past and locking his wheel up just in front of me. He told me that he actually had to walk his bike up one of the steep parts and that he couldn't work out the gears properly. Thunder and Lightning About 35 minutes into the run it started to pour along with the thunder and lightning. This lasted for about 10 - 15 minutes. I didn't mind the rain so much, it was the lightning, it looked very, very close. Lightning's a funny thing, it makes me run faster, which I did. From this point on, as the elevation chart shows, it's basically all downhill. Glen had no trouble keeping up with me and again was taking heaps of photos. At one point just behind me he did come off his bike and I later saw that he'd grazed his right leg on the pedals or chain. Only one car passed us and that was about 55 minutes into the run, just as we were getting to the bitumen part of the track (near the end of the run). Finish I stopped Mr. Garmin where I had started, at the 'car park' sign just up from the Park Office. I finished in a time of 1:04:10 for a distance of 13.06 km which equates to a pace of 4:55 /km. Overall I'm quite happy with this performance considering I was held up a little along the way. Stats at a glance

• Distance - 13.06 km
• Time - 1:04:10
• Pace - 4:55 /km
• HR Max/Avg - 192/151
• Elevation Gain - 189 m
• Glen's HR Max/Avg - 235/159
• More Data Details here

Graphs

Stats as of 21 Dec 2005

Weight : 76.4 kg Last 7 Days : 100.0 km Last 28 Days : 336.0 km December 2005 : 252.8 km YTD : 2364.8 km Weekly Avg (2005): 45.5 km Monthly Avg (2005): 197.1 km Yearly Avg (2001 on): 1540.5 km Total (2001 on): 7702.3 km

Tues 20 Dec 2005 - Another River Run (With Glen)

• Time of Run - 4.55 pm
• Location - Werribee River to Shaws Rd and return
• Distance - 16.21 km
• Time - 1:27:18
• Pace - 5:23 /km
• HR Max/Avg - 240/149

Another warm/hot day, about 32 degrees. Glen rode along with me. He carried my fuel belt and every 20 mins we had a drink. Out of interest Glen wore my old Polar HRM and at the end his heart rate figures were 170/126. The chest strap wasn't as tight as it should be - I couldn't reel it in any further. Again due to the heat, I really should be running these earlier in the day, I was stuffed from about 12 or 13 km onwards. The graph clearly shows that.

Stats as of 20 Dec 2005

Weight : 77.3 kg Last 7 Days : 103.5 km Last 28 Days : 323.0 km December 2005 : 239.7 km YTD : 2351.8 km Weekly Avg (2005): 45.2 km Monthly Avg (2005): 196.0 km Yearly Avg (2001 on): 1537.9 km Total (2001 on): 7689.3 km

Tues 20 Dec 2005 - Reconnaissance - You Yangs

I've decided to purposely include some hill running in my training, not sure how often but once a week or fortnight is in mind at the moment. I'm thinking probably on the off-week of my group run with the CR crew at Brimbank and Williamstown. Around home (Hoppers Crossing) and work (The Tan & Yarra) it's basically flat. Well today, this morning, I ventured out to the You Yangs for a reconnaissance (couldn't spell that before - had to look it up - or was going to use the word - recky). From home only takes 30 minutes to get there, not at all that far. Entry to the park can be a bit confusing as you'll notice from the photo opposite. There's an 'Entry' sign on the left and on the right 'No Entry'. I bit the bullet and entered. The main road circling the You Yangs is Great Circle Drive, most of it a dirt track. Only at the start and finish is it bitumen. It's a one-way road for traffic and most likely for my runs I'll run them against the traffic, not that there would be that much traffic. GCD is a loop road starting and ending just past the Ranger Station. I drove around it and it measured about 13.1 km starting from the car park of the Ranger Station and return. Heaps of hills, the whole point as to why I was there today. Very hard to get lost if staying on the road. The Ranger Station was closed. I was hoping to pick up some maps of the trails and get some local knowledge, but that wasn't to be. I'm planning heading out there tomorrow for my first run. I'll be taking Glen (15 yr son) with me and he'll follow on his bike. While I thinking of it, he can carry my supplies. Must go now, getting ready for another run, for something different (yeah right), to the Werribee River and return. Glen's tagging along on his bike.

Mon 19 Dec 2005 - Back to the river - 16 km

• Time of run - 3.50 pm
• Location - Werribee River to Shaws Rd
• Distance - 16.31 km
• Time - 1:28:11
• Pace - 5:24 /km
• Heart rate - 239/128

Warmish day today about 27 C and clear. I had planned a 16 k run and at the last minute I decided to don the fuel belt loaded with 4 bottles of Gatorade. Thank god I did, 20 mins in and I was feeling the effects of the heat (and probably yesterday's 20 k'er). That was it, every 20 mins I drank half, maybe more, a bottle of Gatorade (100+ ml). I think this just kept me afloat. On the last few k's I had no inclination to speed up, it was just an amble home. My legs at this point were very heavy and right calf it seemed was wanting to seize up (that's the only way I can describe it - a weird sensation) but it didn't. Normally I pump out sit-ups after most runs, couldn't be bothered today, hang-on - I just remembered, I did 200 just before heading out.

Stats as of 19 Dec 2005

Weight : 77.3 kg Last 7 Days : 103.5 km Last 28 Days : 318.8 km December 2005 : 223.5 km YTD : 2335.6 km Weekly Avg (2005): 44.9 km Monthly Avg (2005): 194.6 km Yearly Avg (2001 on): 1534.6 km Total (2001 on): 7673.0 km

Xmas Present arrived

Received my Cool Running cap in the mail today minus the T-Shirt. The kids will wrap it and put it under the xmas tree.

Sun 18 Dec 2005 – Williamstown Foreshore – CR group run – 21 km

Morning Stuff

On these long runs, especially starting early at 8 am as per usual I was up and out of bed at 6 am. I can't be long running and not have any breakfast. Breaky all done by about 6.30 and so heaps of time for digestion.

Since I had time on my hands I checked emails, Cool Running site and a Sunday ritual, have to check the Premier League Soccer results. For what it's worth Man U beat Aston Villa 2-0. I watched the first half last night which finished about 12.30 am (this morning). Because of the time I couldn't watch the second half, well I could but I would have been stuffed this morning.

Arrival

I arrived at the Newport Athletics Track car park about 7.45 am and quite a few turned up, some new CR faces and I think 2 runners from the Hobsons Bay Running Club.

Okay, here's the group photo(s). Had to be two as there was no independent person handy to take a single shot. I took one and Grasshopper took the other (with me in it).

Roll Call: Left to Right - John, Morley, Hobsons Bay runner, Jo C & Pete, Grasshopper or Me (depends which photo), Wiseman (yellow six foot t-shirt), Hobsons Bay Runner (ultra marathoner), Stu Mac (Stuart from Hoppers), Tiger Boy (from Mooralbark) and Also Ran (Stephen from Hoppers).

We're off

After taking the group photo and putting the camera back in the car I turned around and they were off and running, “Hey guys, what about me?”

Before taking off most agreed that the run would be about 2 hours and that was fine by me.

I turned on Mr. Garmin and I was off, initially into catch-up mode and after 200 or so metres I was with the group.

Our track took us west initially though the heart of Williamstown and continued west with the bay on our left and running into a headwind. The headwind didn't bother me as it would be a tailwind on the return.

See you later Jo C & Pete

About the 7 km mark Jo C & Pete (the Welsh couple) turned around and headed back for a 14 km run. This is one of the best things about an out and back course, anybody can turn around at any point and still have a good run.

Decisions, decisions

We all continued on until we came across a foot bridge in Altona which was flooded a few centimetres. This was about the 10.7 km mark. It seemed like we held a committee meeting deciding whether to continue on and get our feet wet or call it the turn-around point.. Wiseman was not interested in the discussions and ran through, as he got to the other side the committee had decided and it wasn't good for Wiseman. We were not getting our feet wet and called him back. The only thing missing from this committee meeting was somebody saying “I second that motion”. I was easy either way. Maybe if I had followed Wiseman, maybe the others might have felt a little bit more compelled to run on. I think Morley wanted to.

On the return leg Stu Mac (Stuart) blitzed it. From the flooded bridge all we could see was smoke emanating from his runners and he was gone not be to seen until we finished. He told me he did the return leg in about 45 minutes.

Along the route there are heaps of water stops. I was the the only one wearing a fuel belt and had four bottles of water (800 ml) and home-made gel. I really didn't need to stop at the water stops but I did anyway as it's a group thing. Now I know there's heaps of water stops I might leave the fuel belt behind next time.

Stats of this run

• Distance : 21.56 km

• Time : 1:55:12

• Pace : 5:20 /km

• Heart Rate Max/Avg : 240/137

Heart Rate

Of recent times my heart rate maximums have not really exceeded 150/160 bracket with averages around 130/140 bracket. Today, even though I felt good, my heart rate readings were through the roof. I have Mr. Garmin set to beep at me when my heart rate exceeds 185 bpm. Early in the run, within 5 minutes, it beeped, I looked, it indicated 240. At this particular time it didn't bother me, I put it down to an erroneous reading, no way could it be 240. My heart rate did settle back down to a reasonable and believable figure.

Minutes later and continuously throughout the run I had high readings in the 190's and then return to normal readings. As I mentioned, I wasn't energy sapped and I wasn't really running an exerting pace.

The only time I exerted myself was the last kilometre where I paced out at 4:30 /km and during this section my heart rate maximum reached 160. The graph at the side clearly shows the weird readings.

I'm wondering how I can interpret these readings. A couple of things have come to mind. First, is this an early indication of problems to come (onset of flu or the like). Secondly, is this a sign of over-training (I have done a heap of running recently). I'm not sure, only time will tell. I don't want to talk myself into a problem (flu or whatever) just merely to prove myself right.

Next group runs

Well our group runs have come to an end for the year. We'll have a break over xmas and the new year and start up again on 22 January 2006 at Brimbank Park and two weeks later on 5 February back at Williamstown.

Morley will keep us posted via CR thread and Grasshopper will update the Run Guide on CR.

Stats as of 18 Dec 2005

Weight : 76.9 kg Last 7 Days : 87.2 km Last 28 Days : 315.0 km December 2005 : 207.2 km YTD : 2319.3 km Weekly Avg (2005): 45.5 km Monthly Avg (2005): 193.3 km Yearly Avg (2001 on): 1531.3 km Total (2001 on): 7656.7 km

Sat 17 Dec 2005 - Rest Day - AusRun Forum signup

Rest Day I didn't plan a rest day today, it just worked out that way. The plan was to run about 4 pm or thereabouts. In the afternoon it became very windy, I mean very, very windy and then the rain started. The rain didn't last long but was long enough to make my mind up. I really didn't feel like running in crap weather and made an executive decision, ' stay home and stay dry'. It really wasn't a hard decision to make. I've run heaps this week and got a 20 k'er booked in for tomorrow at Williamstown with the Cool Running group. AusRun Forums Came across the AusRun Forums today and registered using 'Steven' as my nick, same as on Cool Running.

Fri 16 Dec 2005 - Streets of Hoppers 12 km

• Time of Run - 4.40 pm
• Location - Streets of Hoppers Crossing
• Distance - 12.25 km
• Time - 59:59
• Pace - 4:53 /km
• HR Max/Avg - 145/135
• After Run Exercises - 200 Sit-ups

Easier and more pleasant run this afternoon, more so than yesterday's effort. It was still a warmish day, around 30 C. I only planned 12 k's and giving the Werribee River a miss today, more so for a change of scenery than anything else. My feet were still a little tender from the blisters yesterday so I vaselined them and wore two pairs of socks. On with my Brooks and straight away the soles were digging into my soft blisters, no way could I run in those runners. Put the Puma's on and a much more comfortable fit and so ran with these, even though I thought I preferred the Brooks after copping a little niggling foot pain the other day whilst wearing the Puma's. On return home pumped out 200 sit-ups.

Stats as of 16 Dec 2005

Weight : 76.7 kg Last 7 Days : 91.9 km Last 28 Days : 314.7 km December 2005 : 185.6 km YTD : 2297.7 km Weekly Avg (2005): 45.1 km Monthly Avg (2005): 191.5 km Yearly Avg (2001 on): 1527.0 km Total (2001 on): 7635.2 km

My weight has been on the gradual decline for a while, though it has been hovering around 77.5 to 78.5 kg for the last few weeks. Now I'm into the 76 kg bracket and hopefully I'm well and truly on the way to 75 kg. I'm hoping not to see 78 kg for quite a while. At 75 kg I'll re-assess. I think I'm on track for my 2400 km for the year if I just continue at this current rate. I've only got another 103 km to run in 15 days.

Fri 16 Dec 2005 - Runners World & Melb Half Marathon

Purchased Runners World (January 2006 Issue) magazine today and low and behold, page 74, there's me, the starting line of the Portland 3 Bays Marathon. I'm the guy dead bang in the middle, in the green shirt. I'm actually wearing a rival magazine's running cap, as is pbig (Peter) just behind me. The only CR cap is worn by Digger just in the background. My blog relating to that is here. Also today I received in the mail my Certificate of Completion for the Melbourne Half Marathon run on 9 Oct 2005. Confirms my time of 1:36:58 (pb by the way) and overall placing of 427, gender placing of 377 and age placing of 24. The Certificate of Completion is more like a docket than a certificate. Maybe the marathoners were treated to a bigger piece of paper. My blog relating to that is here.

Thurs 15 Dec 2005 - Hard draining 20 km run

Time of Run - 10.10 am Location - Werribee River to Cottrell St and return Distance - 20.63 km Time - 1:52:40 Pace - 5:27 /km HR Max/Avg - 150/138 After run - 100 crunch/twists I headed out earlier than normal today. Even at 10 am in the morning it was very hot, about 30 C. I sort of planned 16 k's but if things went well I'd extend the Werribee River part to Cottrell St and then return, making it about 20 km. More or less straight away in the first kilometre I received a phone call from a potential buyer. I'm trying to sell my Kawaski ZZR-250 motor bike. So I was chatting to him for a few minutes hence the slow first kilometre . I got to my 16 km turn-around point (Shaws Rd) and decided to continue on to Cottrell St and then return. I was feeling alright at this point. (famous last words) I should know better by now, but on these long runs especially in warm to hot weather, I should be carrying water and gel. Today I wasn't and I paid the price. After turning around at Cottrell St I started feeling queasy and a little uneasy, needless to say my pace started to drop off. To make matters worse both my insteps started blistering AND my cotton singlet was chaffing my chest (maybe I should consider shaving). After leaving the Werribee River part of the run, I was eyeing off water taps along Thames Blvd. About the 17 km mark I came across a building site and asked the builders if they didn't mind if I drank from the tap. I certainly didn't expect them to say no, which they didn't. I couldn't drink from a tap without first getting permission. I drank for a good minute, maybe longer. This only offered slight relief but was refreshing all the same. I was stuffed and it wasn't a pleasant run home, about a further 4 km. I was thirsty, criticizing myself for not carrying water and gel, my insteps were killing me and chest was chaffing. What else could go wrong, fortunately nothing. Even though I was energy sapped I forced myself to churn out 100 sit-ups - crunch/twist style. Since the run I've drunk heaps of water and will continue throughout the night. I'm hoping these blisters don't stop me from running.

Stats as of 15 Dec 2005

Weight : 77.1 kg Last 7 Days : 79.6 km Last 28 Days : 302.4 km December 2005 : 173.4 km YTD : 2285.4 km Weekly Avg (2005): 44.8 km Monthly Avg (2005): 190.5 km Yearly Avg (2001 on): 1524.6 km Total (2001 on): 7622.9 km

Wed 14 Dec 2005 - Just another 16 k's (ordered CR Cap)

Location - Werribee River Distance - 16.35 km Time - 1:16:44 Pace - 4:41 /km HR max/avg - 153/139 After run - 100 Sit-ups Just another 16 k's added to my logbook. Weather was quite warm and slight wind. No hint of niggling pain in my left foot from yesterday. Just recently I've been alternating between two pairs of runners. One pair, Puma, they have a narrow sole compared to my other pair, Brooks. Yesterday I was wearing my Puma's and maybe the narrow sole is not good for my stride and/or foot strike. Today, I wore my Brooks and no problems. Note to self, "In future, do not get narrow soled runners, no matter what brand". Cool Running Gear

Today ordered a Cool Running Cap and T-Shirt from the Cool Running website for $80. I'm hoping they will be delivered before Christmas. Cherie and the kids don't know it yet, but that is what they've got me for xmas.

Stats as of 14 Dec 2005

Weight : 77.4 kg Last 7 Days : 75.3 km Last 28 Days : 287.1 km December 2005 : 152.8 km YTD : 2264.8 km Weekly Avg (2005): 44.4 km Monthly Avg (2005): 188.7 km Yearly Avg (2001 on): 1520.5 km Total (2001 on): 7602.3 km