Tue 31 Jan 2006 - Early Morning Run

Date/Time of Run	Tuesday 31 Jan 2006, 4.46 am.
Location	Werribee (Derrimut, Heaths, Morris, Hogans, Derrimut)
Distance	8.04 km
Time	41:32
Pace	5:09 /km
Heart Rate Max/Avg	140 / 126
Weather	16.2 deg Celsius, 3/8 cloud, Wind SE 9/15 kts. RH 64%. QNH 1012.
More data	Motionbased
Exercises	100 Sit-ups after run
Equipment	Garmin Forerunner 301
Weight	76.3 kg

Stats as of 31 Jan 2006	km’s
Prev 7 Days	66.3
Prev 28 Days	278.5
Jan 2006	311.4
YTD	311.4
Month Average 2006	311.4
Weekly Average 2006	51.9
Total (2001 – to date)	8052.5

This was my first early morning run, before work, for ages, probably close to a year. The alarm was set for 4.30 am and 16 minutes later I started the stop-watch on the Garmin. It seemed to take forever to get out of the house. Maybe it’s because I was trying to be quiet but not really doing a very good job of it.

I would have preferred to run a little further than 8 k’s but I was time restricted, there is a train to catch at 6.50 am and I definitely must have breakfast before leaving.

I recall from my previous early morning runs, it’s very hard for me to get a decent pace going and hence my heart rate is on the low side (graphs clearly indicate this) It wasn’t until about the 6 km mark that I started feeling stronger and then wished if only I could have run further.

Overall though I’m relatively happy with the run, nothing came out of left-field and I ran it fairly easily. The most difficult part is actually getting up, once up I was raring to go.

The back pain I was experiencing late last week has gone. I’ve now incorporated back stretching routines.

	Graphs and Charts
Route
Splits
Heart Rate
Weather

Mon 30 Jan 2006 - Rest Day

Just a rest day today. I suppose must have one every now and then.

Sun 29 Jan 2006 - Silly 20 k's

Date/Time of Run	Sunday 29 Jan 2006, 4.37 pm.
Location	Werribee River (Virgillia, Tarneit, Hogans, Thames, Werribee River, Cottrell and return)
Distance	20.76 km
Time	1:53:36
Pace	5:28 /km
Heart Rate Max/Avg	149 / 136
Weather	28.6 deg Celsius. Wind SSE 9/13 kts. RH 65%. QNH 1008.
More data	Motionbased
Exercises	100 Sit-ups after run
Equipment	Garmin Forerunner 301, Fuel belt, mobile phone.
Weight	76.7 kg

Stats as of 29 Jan 2006	km’s
Prev 7 Days	85.1
Prev 28 Days	290.8
Jan 2006	303.3
YTD	303.3
Month Average 2006	303.3
Weekly Average 2006	60.7
Total (2001 – to date)	8044.4

Ok, I know, I shouldn’t have been out running 20 odd k’s so late in the day. I really should have run it earlier on, much earlier.

I was going alright until I hit the 16 km point and then it (something) hit me. You don’t have to be a rocket scientist to work out that it was the temperature 28 deg Celsius plus humidity around 65% that eventually got to me. At this point I decided it was probably wiser to walk a little and conserve some energy. Thank god I took my fuel belt loaded with heaps of Gatorade; I certainly used it.

One of the Garmin features I hadn’t yet set was a time reminder. I set it up to alert me every 20 mins and upon this alert down with half a bottle (about 100 ml) of Gatorade. Towards the end of the run, especially when walking and just after, the 20 minute rule went out the window.

As you can see, I’m fiddling with the style of how I set this blog out. I’m thinking I might as well just chuck all the graphs and charts at the end, contained in a table. Oh well, I see how it goes.

	Graphs and Charts
Route
Splits
Heart Rate
Weather

Sat 28 Jan 2006 - Humid 12 km

Date/Time of Run	Saturday 28 Jan 2006 - 4.55 pm.
Location	Virgillia, Tarneit, Hogans, Thames, Werribee River, Historical Park, Heaths, Derrimut.
Distance	12.39 km
Time	59:05
Pace	4:46 /km
Heart Rate Max/Avg	156 / 142
Weather	23.1 deg Celsius Overcast. Wind NNE 3/5 kts. RH 94%. QNH 1009.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	100 Sit-ups

Humid day all day today and thundery this afternoon. About 5 pm the heavy rain had subsided and so decided to head out for an hours run at a relaxed pace. Well that was the intent but as per usual during the run I went with the "how I feel approach" and just upped the ante a little bit. My back is still aching a little, well a lot, it's more noticeable when I'm sitting. Stu Mac thanks for your advice and I'll give it a go, basically more stretching and in a particular order. Lucky Legs thanks for dropping by and I'll certainly scream about it when I can touch my toes (with straight legs that is). Stats as of 28 Jan 2006

Weight	75.6
Prev 7 Days	87.9
Prev 28 Days	282.6
Jan 2006	282.6
YTD	282.6
Monthly Avg 2006	282.6
Weekly Avg 2006	56.5
Total (2001 on)	8023.7

Fri 27 Jan 2006 - Smash and Grab 35 mins

Date/Time of Run	Friday 27 Jan 2006 - 5.14 pm.
Location	Derrimut, Heaths, Morris, Hogans, Derrimut.
Distance	8.02 km
Time	35:08
Pace	4:22 /km
Heart Rate Max/Avg	158 / 148
Weather	21.3 deg Celsius Overcast. Wind S 7/9 kts. RH 82%. QNH 1006.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	100 Sit-ups

Took a day off work today (ATO) as I had to hang around this morning at home waiting for an Optus technician to attend and fix the internet connection.  

I was going to run about mid afternoon and that all went out the window when the storms arrived.   About 5 pm the weather had cleared somewhat and I guessed it would hold off for at least 30 mins and so I headed out for a run.   I didn't really feel like a longish run today so elected for a quick, strong, fast 8 k's.   I powered out for the first 5 k's and then eased off a little for the 6th k (I was getting tired).   For the remaining 2 k's I picked up the pace again.   All in all I'm quite happy with today's smash and grab effort.  

Weather wise, as you can imagine it was very muggy.   It was in the low 20's but the humidity was extremely high and clearly noticeable.   After the run it seemed to take ages for me to stop sweating.

I've noticed today I've got a niggling pain in the middle of my back.   I think it started yesterday, maybe the day before and I really can't put a finger on it as to what caused it.   The last couple of months I've been more concerted in my stretching before and after most runs.   As an aside I can nearly touch my toes (about 2 cm off - it was more like 6 or 7 cm two months ago).   I'm wondering has the stretching caused a little problem in my back, maybe it's the sit-ups after every run or could it be the running itself.   All I know right now is that I wish I had a rack and just let the misses stretch me out. 

By the way, when I eventually touch my toes I'll make that a milestone.


Stats as of 27 Jan 2006

Weight	76.4
Prev 7 Days	75.5
Prev 28 Days	270.2
Jan 2006	270.2
YTD	270.2
Monthly Avg 2006	270.2
Weekly Avg 2006	54.0
Total (2001 on)	8011.3

Thu 26 Jan 2006 - Australia Day - Yarra 8.5 km

Date/Time of Run	Thursday 26 Jan 2006 - 10.23 am.
Location	Fawkner Park, Anderson, Yarra, Flinders, Yarra, Anderson, Fawkner Park.
Distance	8.50 km
Time	42:34
Pace	5:00 /km
Heart Rate Max/Avg	162 / 142
Weather	31.9 deg Celsius Clear, Wind SSE 6/14 kts. RH 41%. QNH 1008.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	100 Sit-ups

Another nice day for a run, well probably a little on the hot side.   Yeah I know, I should have got up super early and run when it's not as hot.   Well anyway I was able to get a run in from work mid-morning, so I did.   I knew I wouldn't be running later in the day because of the heat so I thought I'd at least get 40 odd minutes in.

Tracked along the Yarra again and again as per the last few runs along there, a carnival type atmosphere, especially today being Australia Day.   Australian Open Tennis crowds everywhere and preparations were under way along Flinders St for an Australia Day march.

I've come to accept that The Tan and Fawkner Park are not Mr. Garmin (301) friendly.   Just simply too much tree coverage.   Uploading the data file to SportsTracks I have the ability to correct the errors but I'd rather not have to do that.   I'm not including a splits chart today because the split figures are all up ..... creek.

Yes, I was working today, out there protecting Victoria.   My wife laughs when I put it like that.   She reckons 'get a real job'.

Another little milestone clicked over today.   Since 2001 I've now clocked up 8000 km and I reckon I'll crack the 10,000 mark later this year.

Stats as of 26 Jan 2006

Weight	76.4
Prev 7 Days	67.5
Prev 28 Days	267.4
Jan 2006	262.1
YTD	262.1
Monthly Avg 2006	262.1
Weekly Avg 2006	52.4
Total (2001 on)	8003.2

Wed 25 Jan 2006 - Yarra 8 km

Date/Time of Run	Wednesday 25 Jan 2006 - 4.11 pm.
Location	Fawkner Park, Anderson, Yarra, Flinders, Yarra, Anderson, Fawkner Park.
Distance	8.58 km
Time	40:15
Pace	4:41 /km
Heart Rate Max/Avg	161 / 144
Weather	28.5 deg Celsius Clear, Wind SSW 6/8 kts. RH 43%. QNH 1010.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	100 Sit-ups

Nice day for a run.   Ran at a comfortable pace, felt good.   Weather wise, it was warm at 28 deg Celsius, but for some reason this was not a factor today.

Again ran through the crowds from the Australian Open Tennis.   Didn't see anybody famous.

Stats as of 25 Jan 2006

Weight	76.4
Prev 7 Days	59.0
Prev 28 Days	258.9
Jan 2006	253.6
YTD	253.6
Monthly Avg 2006	253.6
Weekly Avg 2006	50.7
Total (2001 on)	7994.7

Garmin Forerunner 301

I received this comment in relation to yesterday's (23-1-06) blog. A Girl Running said...

Steve, we are thinking of buying the forerunner 301 tomorrow. Can you let me know if you have time, if it's easy to work and do you find it fairly accurate? Would you buy it again or try something else? thanks so much

Response I purchased my 301 in September 2005 and have used it for every run since. It is relatively easy to work out and the buttons are clearly labelled and relatively big (compared to traditional buttons on normal watches). The display is on the large side, a plus, in my book. The device itself is large and some refer to it as a briefcase. After a few runs the size of the device is not an issue, it's something you get use to. Is it accurate? Well, it gets very close to being accurate. If all your runs are under heavy/thick tree coverage then the GPS signal will either be weak or lost. If you are running a straight line and lose the signal and eventually pick up the signal 2, 3 or 5 mins later the distance recorded will be correct, it's simply a straight line calculation for the device. That is not the case if you have turned a corner. The straight line calculation will cut the corner (be a lesser distance). The above also applies to running next to tall buildings. I wouldn't even bother running through Melbourne CBD and expect the device to receive GPS signals. Apparently the problem is due to the fact that the aerial of the device is on the underside and not facing skyward. The new 305 unit addresses this problem. In relation to the HRM side of things I had some dramas with the 301 not receiving heart rate information. Prior to the 301 I used a Polar S610 HRM (it's still my day to day watch) and used that since 2001. I never experienced any HRM problems with the Polar. Over the last few weeks I've not had any problems with the HRM. The things I changed to address the problem:-

• Tightened the chest strap (tighter than when wearing my Polar HRM)
• Now use conductive gel

Comparing the Polar chest strap to the 301, the Polar contact point(s) are flush (flat - no grooves). The 301 is not flush, has grooves. I believe for this reason maybe the flush contact plate of the Polar means it doesn't have to be worn as tight (should be snug) as the 301. As far as GPS devices go I can only compare the 301 to the Timex GPS watch. My brother owns a Timex GPS watch and I trialled it once before purchasing the 301. I discounted the Timex unit simply because it was in too many parts, a watch, GPS receiver and data recorder. Returning to the accuracy issue of GPS readings, these can be addressed by free software (www.motionbased.com and SportsTracks). I use both. I find SportsTracks to be a very useful piece of software. It has heaps of features, one of them being the ability to easily fix erronous GPS points simply by dragging the line back to where it should be over a Google Earth image. Would I buy it again? Yes. If I was in the market now I probably would be considering the 305 an updated unit. With the introduction of the 305 one would expect the price of the 301 to drop. I hope the above helps.

Tue 24 Jan 2006 - A forced run - 12.3 km

Date/Time of Run	Tuesday 24 Jan 2006 - 5.04 pm.
Location	Virgillia, Tarneit, Hogans, Thames, Werribee River, Historical Park, Heaths,Tarneit, Hogans, Derrimut.
Distance	12.32 km
Time	1:02:40
Splits	5:05 /km
Heart Rate Max/Avg	145 / 135
Weather	20.1 deg Celsius Clear, Wind S 14/23 kts. RH 47%. QNH 1016.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	100 Sit-ups

Again it was cooler today, no where near the heat wave temperatures of last Sunday. Tonight was a forced run. I could have easily parked myself in the couch and watched/slept through the cricket. I didn't, got changed and hit the streets. Stats as of 24 Jan 2006

Weight	76.4
Prev 7 Days	58.9
Prev 28 Days	250.3
Jan 2006	245.1
YTD	245.1
Monthly Avg 2006	245.1
Weekly Avg 2006	49.0
Total (2001 on)	7986.2

Mon 23 Jan 2006 - Werribee River 14.5 km

Date/Time of Run	Monday 23 Jan 2006 - 4.56 pm.
Location	Virgillia, Tarneit, Hogans, Thames, Werribee River, Shaws, Heaths,Tarneit, Hogans, Derrimut.
Distance	14.5 km
Time	1:09:17
Pace	4:46 /km
Heart Rate Max/Avg	197 / 142
Weather	21.3 C Overcast, Wind S 12/18 kts. RH 63%. QNH 1007.
Equipment	Garmin Forerunner 301, Fuel Belt (Gatorade)
Further Data	Motionbased.com
Post Run	100 Sit-ups

Well it was certainly cooler than yesterday. I wasn't taking any chances today and decided to wear my fuel belt loaded with Gatorade. It was a planned 14 km run so it was always going to be over an hour running. Ran a decent pace today considering such a hard slog yesterday. The only concern is the heart rate max towards the end of the run at 197 otherwise the average at 142 is acceptable and normal. Stats as of 23 Jan 2006

Weight	76.9
Prev 7 Days	61.9
Prev 28 Days	238.0
Jan 2006	232.7
YTD	232.7
Monthly Avg 2006	232.7
Weekly Avg 2006	46.5
Total (2001 on)	7973.8

Sun 22 Jan 2006 - Mad Dogs and Englishmen (It was hot)

Date/Time of Run	Sunday 22 Jan 2006 - 7.15 am.
Location	Brimbank Park (Scenic lookout-Maribrynong River-Canning Reserve and return).
Distance	23.55 km
Time	2:09:08
Pace	5:29 /km
Heart Rate Max/Avg	166 / 141
Weather	28.0 C Clear, Wind NNE 12/18 kts. RH 46%. QNH 1005.
Equipment	Garmin Forerunner 301, Fuel Belt (water & home-made gel)
Further Data	Motionbased.com
Post Run	None

What a night, temperature wise, it didn't get below 25 deg Celsius and the forecast max for the day was 43 deg Celsius. The last few days leading up to today there were discussions on the Cool Running Message Boards that due to the hot temperatures the start should be 6 and not 8 am. Eventually we split the difference and agreed with a 7 am start. I'm not really a morning person but on hindsight the earlier start was ideal, well as ideal as you can be during a heat wave. (photo L-R Slowaz, J-Mac & Morley) Five Cool Runners had committed to running today, Morley, Slowaz, J-Mac, MikeyMelb and me. I'm the Englishman in the group and I'm not sure if the others are Englishmen or Mad Dogs. The only slight variation to the song is that we're not running at midday. I arrived just on 7, Slowaz, Morley and J-Mac already into stretching routines. Opening the car door the heat hit me, of course I had the air-conditioner on for the trip there. We waited a short while for MikeyMelb as we knew this was his first run with the group. If we headed off without him at 7 and he was only a few minutes late he would not have known which track to take to at least try and catch up; so we waited until 7.15 am. No show from MickeyMelb and so we were off. We ran as a group and tracked along the same track to the trail along the banks of the Maribrynong River. Morley was looking good with his new fuel belt (xmas pressie), Slowaz was carrying a water bottle in hand and J-Mac oh J-Mac, J-Mac where was your water bottle. I was carrying my fuel belt loaded with four small bottles of water and home-made energy gel. There are only a couple of water stops along the way, one near the start (in the reserve) and the other at Canning Street (23 km run - turnaround point). The point is, between the water stops there's about 10 k's where water isn't available. We all arrived at the 10.5 km turnaround point (8 km marker on track) together. Slowaz decided to stay put, Morley continued a little bit further, he said to the fence but I couldn't work out to which fence he was referring. I thought J-Mac was also running with Morley to the fence. I decided to continue on to Canning Street Reserve and during this section I paced out at 4:30 /km. Well I had to quicken the pace as the intention was to re-group with the others on the return leg. I took in some energy gel and water and then J-Mac arrived and we headed back and met up with Slowaz and Morley. On the return we broke into two groups, J-Mac & me and Slowaz & Morley. About the 16 or 17 km point J-Mac elected to walk the next km so I continued on. Did I mention it was hot, it was bloody hot and seemed to take forever to reach the reserve which is just prior to the 2 km ascent. During the ascent, again it seemed to take forever to finally sight the end and finish. On finishing I waited for the others and they turned up about 10 minutes later or thereabouts. Whilst waiting I couldn't believe it others were heading off for their runs. At this point it was about 31 deg Celsius and rising. During the run I did notice a rubbing on my chest which really didn't concern me at the time. I thought it was the HRM chest strap. I was wearing a white shirt and I noticed from the reflection of the car window two blood stains around the nipples. Bloody nipple rash and now it was starting to sting simply because I was aware of it. (see photo - enlarge it for better view) Stats as of 22 Jan 2006

Weight	77.0
Prev 7 Days	59.5
Prev 28 Days	235.9
Jan 2006	218.2
YTD	218.2
Monthly Avg 2006	218.2
Weekly Avg 2006	54.6
Total (2001 on)	7959.3

Update on MikeyMelb This was posted by MikeyMelb on Cool Running Message Boards on Monday (day after run) guys, sorry for not meeting up with you on sunday morning, unfortunately, I would have more than anything, loved to have been there. Because it means I would not have been layed up in a hospital bed, felt strange and bad all friday evening and saturday morning, when I headed out for my long weekend bike ride only to be re-directed back home to the hospital and diagnosed with "atrial fribulation" causing an "irregular heartbeat". got home this afternoon, and being all cleared from a heart ultrasound. Im happy i'm ok, but just depressed of another stumbling block, not sure when I will be out for a run next. Mikey Get well soon Mikey.

Heat Wave - My Runs - No Runs

Well it's getting hot down here in Melbourne and so Thursday, Friday and Saturday I decided not to run. That's the blog, it merely fills the gap between runs.

Wed 18 Jan 2006 - 8 k's around the Yarra

Date/Time of Run	Wednesday 18 Jan 2006 - 4.08 pm.
Location	Fawkner Park, Hope, Domain, Anderson (down hill), Yarra, Princess Bridge, Yarra, Anderson (up hill), Domain, Hope, Fawkner Park.
Distance	8.50 km
Time	41:35
Pace	4:53 /km
Heart Rate Max/Avg	157 / 139
Weather	27.7 C Clear, Wind ENE 6/10 kts. RH 38%. QNH 1013.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	Office Gym - 100 Sit-ups

Another run around the Yarra River and again taking in the crowds from the Melbourne Open Tennis.   Nice pleasant atmosphere.

Stats as of 18 Jan 2006

Weight	75.8
Prev 7 Days	61.5
Prev 28 Days	233.5
Jan 2006	194.7
YTD	194.7
Monthly Avg 2006	194.7
Weekly Avg 2006	48.7
Total (2001 on)	7935.8

Tue 17 Jan 2006 - Back at Work Yarra 15 km Run

Date/Time of Run	Tuesday 17 Jan 2006 - 4.02 pm.
Location	Fawkner Park, Hope, Domain, Anderson (down hill), Yarra, Princess Bridge, Yarra, Grange Rd Bridge, Yarra, Anderson (up hill), Domain, Hope, Fawkner Park.
Distance	15.39 km
Time	1:14:07
Pace	4:49 /km
Heart Rate Max/Avg	163 / 139
Weather	21.5 C Clear, Wind W 4/9 kts. RH 57%. QNH 1013.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	Office Gym - 100 Sit-ups, 50 Torso twists (bar)

Again, not sleeping well, body still trying to adjust to so-called normal workday routine.   About 2 pm it was an effort to keep my eyes open.   At this time I was in a meeting and I'm sure some of the other's noticed my eye lids closed for longer than normal.  

First run this year from work, after work at 4 pm starting from Fawkner Park.   I took in the Yarra River running past the crowds leaving from and/or going to the Australian Tennis Open..   All up a nice easy 15 km distance.

Stats as of 17 Jan 2006

Weight	75.7
Prev 7 Days	65.0
Prev 28 Days	238.0
Jan 2006	186.2
YTD	186.2
Monthly Avg 2006	186.2
Weekly Avg 2006	46.6
Total (2001 on)	7927.3