Sun 5 Mar 2006 - Williamstown 29 km

Date/Time of Run	Sunday 5 March 2006, 8.03 am
Location	Williamstown Foreshore (Newport Aths Track, West along Foreshore and return, then to Westgate Bridge and return)
Distance	28.80 km
Time	2:36:10
Pace	5:25 /km
Heart Rate Max/Avg	161 / 130
Weather	19.7 deg Celsius, low cloud cover, Wind Variable 0/4 kts. RH 77%. QNH 1021.
More data	Motionbased
Exercises	Nil
Equipment	Garmin Forerunner 301, Fuel Belt, Homemade gel, mobile phone.
Weight	76.2 kg (+0.3 kg from yesterday)

Stats as of 5 Mar 2006	km’s
Today	28.8
Prev 7 Days	58.3
Prev 28 Days	212.6
Mar 2006	59.6
YTD	580.1
Month Average 2006	193.4
Weekly Average 2006	58.0
Total (2001 – to date)	8321.2

Another NW Suburbs group run, today running along the Williamstown Foreshore starting from the Newport Athletics Track. Five of us turned up and we waited a few more minutes after 8 am for anybody else. Well no one else turned up, I thought maybe Buzzy & Wilco from Aus Run as they had left messages at the forum during the week. We waited and eventually had to say, “No appearance your worship” and we were off. I hope you guys were not running just a tad late, if so, I’m apologising for not waiting longer.

Photo 1 L-R : Martin, Mike, Morley & Yours Truly

Photo 2 L-R : Martin, Mike, Yours Truly & Smokey (Darren)

Weather wise we couldn’t complain. A nice low temperature with low cloud cover, perfect conditions for a long run; well any run.

The planned route works out to be about 23 or 24 km when finishing at the starting point. Morley mentioned that he was going to continue on for another 5 or so kilometres heading towards the Westgate Bridge and return to make his long run 29 km. Early in the run this was crossing my mind, should I run with him for this extra little bit or not. I decided I’d only mention it towards the end of the run depending upon how I felt.

About 8 or so k’s I had to have a pit stop and the group continued on. I really didn’t expect them to stop and told them I’d catch up. After the pit stop, according to Mr. Garmin it took me about 600 metres, running a sub 4 min pace to catch them and then settle back to long slow distance mode. That particular split worked out to be 4:08 /km. This was my speed session for the day.

About 9 or 9.5 km that was Darren’s halfway point and turned around. He had to collect his daughter from a sleep over. Morley mentioned that his daughter is having a few friends over for a sleep over as well. Morley, do you know what you’re in for? Rather you than me.

We got to the, I’m not sure what it’s called, but the old racetrack; I’ll call it the Altona Loop. At this point last time Mike and Martin turned around and headed back, this time they were with us for this, about 2 km, loop and then return.

On the return leg for a few kilometres we split into two groups and Martin and I increased the pace somewhat. I recall seeing pace readings of around the 4:40 /km mark. From the rear I heard, “We’re stopping at the next water station”, so we kept up the pace until arriving at the water station and waited for Mike and Morley.

I really didn’t need the water stations as I was wearing my fuel belt and on this occasion I had pre-mixed my homemade gel with water. Whether I take the gel as a gel and then follow up with drinking water or mixing it with water to start with, it should be the same. I don’t know. It just feels more substantial taking the gel in gel form and flushing it down with water afterwards.

After this water stop we kept together as a group. Mike was starting to feel the conditions a bit; actually he looked very stuffed and was dropping off a bit. I stayed with him at this point, all the time he insisting that I didn’t have to wait. Well, within a few minutes he found some energy and kicked off a bit and at one point was leading the pack.

As we were running along The Strand nearing the finish we passed a young girl and I didn’t recognise her but couldn’t place where from. I found out later it was Cazz from the Aus Run forum as she mentioned she spotted us. In Cazz’s post she wanted to thank the guy in the black tank top – that was Mike. Apparently he gave her heaps of encouragement when she passed him.

At the last water stop Mike decided to walk a bit and the three of us paced on. It was at this point I mentioned to Morley that I’d keep him company for those extra 5 km.

At the start/finish point, Newport Athletics Track, we had a quick water intake – water from our cars and headed off towards the Westgate Bridge and return. Morley wanted to get 29 km done and as we were getting close the finish, back at the track, it wasn’t quite 29 and so decided to run around a loop track thinking that would be it. It wasn’t, Mr. Garmin was still indicating 28 point something and so we ran the loop track again and finished when the Garmin said 29 km. (after GPS correction it’s 28.8 km)

Overall I’m quite happy with today’s long run. It’s the longest run I’ve been on for quite some time.

	Graphs and Charts
Route
Splits
Heart Rate
Weather