I'm retiring this blogger and going with b2evolution

Over the past few months I’ve been playing around with blogging systems and external purpose built editors. I’ve now made a decision on which system and editor to use. It was a confusing process as when all is said and done there were pros and cons in all systems I analysed. Within this post I’m not going into all the factors I considered, I’ll leave that for my other blog relating to programming and coding, which I’m yet to start. Ok, so for me this is my last post to blogger.com. My new blog address, which is powered by b2evolution, is:-

• My New Blog Address is here.

For Bloglines users: (25 Jul 2006 - update Bloglines info)

• Click here - Subscribe to - Latest Comments.

• Click here - Subscribe to - Latest Posts.

For other aggregators the feed addresses are:

• Comments : http://www.bloglines.com/sub/http://www.superjacent.net/blog/index.php?tempskin=_rss2
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It’s possible to have two entries recorded within say, Bloglines, one for posts and one for comments. How often have you left a comment against a post, anybody’s post, and the author of the post replies to the comment by adding another comment. When comments are added against the blog it’s now possible to see those updates within Bloglines (or whatever reader/aggregator is used). My new blog will be sort of basic to start with but I have a heap more control over it. I’m now in the process of learning PHP, MySQL, RubyOnRails and HTML. That’s when I’m not running..

Feeling fresh - 11 k'er

As I mentioned in my previous post I haven't run since Tuesday last week. I was hoping to get out yesterday but a niggling headache just wouldn’t subside. Had the same niggling headache this morning but by lunchtime everything was right.

Straight after work about 4 pm I was in Fawkner Park warming up and waiting for the satelites to lock-on. Ran my usual Yarra route, a distance of 11.58 km in a time of 58:46 (5:04 /km). Heart rate figures (max/avg) were 165/136. I didn’t really push during this run, just a nice easy pace except for Anderson Street Hill towards the end. I couldn’t help myself, just had to push a little bit, hence the max heart rate at 165.

What a difference a rest makes. Very hard to explain or describe but I felt very, very fresh through out the run.

Details of this run can be found here at Motionbased.

Stats as of 16 May 2006.

Today : 11.6

Prev 7 Days : 11.6

Prev 28 Days : 234.2

MTD : 132.0

YTD : 1059.8

Month Avg : 212.0

Week Avg : 50.5

Total (2001) : 8800.9

Well the last week didn't go according to plan

My last run was on Tuesday (9th May) and was wanting to run a semi-long one on either the Wednesday or Thursday. That wasn’t to be as I developed a stomach bug and just felt lousy. So that left me with the weekend. Well, hosting a 21st on Saturday night involves a lot of preparation and so no running over the weekend. Great party though and I paid the price on Sunday. Weight Milestone Checked my weight on Sunday morning and it’s the lowest reading for at least the last 6 years at 74.9 kg. I check my weight everyday and find it very strange that with no running since Tuesday that my weight should actually head south. Williamstown Marathon 28 May 2006 So the last week has thrown out my training somewhat. I was hoping to have run one last 30 k’er before the Williamstown Marathon but with less that 14 days left that is not going to be. Probably Wednesday or Thursday I’ll try and dig out a 20 - 23 km run and then into taper mode.

Another Yarra Run (15 km)

Just another Yarra run today straight after work. Well, a little bit before work finished at 3.50 pm, only because I worked through lunch. I'm starting to pack more items in my bag now due to the weather. I packed two shirts, one a t-shirt and the other a long sleeved shirt. I elected to wear the long sleeved shirt as it looked a tad cold from the office window. Nothing really special about the run, the usual starting in Fawkner Park and tracking on both banks of the Yarra from Flinders St to Mac. Robertson Bridge. All up a 15.41 km in a time of 1:15:08 at a pace of 4:52 /km. Heart rate info, max & avg, 157/138. Felt OK considering the long 30 km on Sunday. If anything I'm a little tired during the day but during the run I felt comfortable and strong. After the run I knocked out 100 sit-ups and for some reason they have dropped off recently. Message to self, just do them. I'm glad I got the run out of the way when I did. Only a couple of hours later it was bucketing down and I certainly wouldn't have started a run in those conditions.

Stats as of 9 May 2006 Today : 15.4 Prev 7 Days : 96.4 Prev 28 Days : 281.0 MTD : 120.4 YTD : 1048.2 Month Avg : 209.6 Week Avg : 52.4 Total (2001) : 8789.3

Another Yarra Run (post long run run)

Another Yarra run after work, starting in Fawkner Park. This run nearly didn't happen as I forgot to pack socks. Whilst still at my desk checking my bag is when I noticed I hadn't packed socks. It was at this point that a few choice words, expletives, were yelled. My wife calls them 'hissy fits'. Anyway, a colleague offered his and everything turned out alright in the end. I suppose I'll have to wash and return them. He told me that that would be a good idea. My usual Yarra River run. All up 11.61 km in a time of 56:27 at a pace of 4:51 /km. It could have been 50 seconds quicker if I didn't have to stop and wait for traffic at Toorak Rd on the return. My heart rate maximum and average was 161 and 137 respectively. Considering an effort of a run yesterday I pulled up ok for tonight's run.

Stats as of 8 May 2006 Today : 11.61 km Prev 7 Days : 93.4 Prev 28 Days : 265.6 MTD : 105.0 YTD : 1032.8 Month Avg : 206.6 Week Avg : 51.6 Total (2001) : 8773.9

A long 30 km (and a grand for the year)

The alarm went off at 6 am, well my mobile phone went off at 6 am and all I could hear was teeming rain, it was pouring, belting down. My plan was to get up early have some brekky two hours before running and hit the road at 8 am. It nearly didn't happen. With the belting rain I decided to stay in bed hitting the snooze function numerous times. At 7 am the rain had eased somewhat and I started feeling guilty and so I got up, had brekky and I was out the door at 8.17 am. It was a cold, wet and all round miserable morning. I donned my Puma tights and long sleaved shirt and wished I'd worn my gloves. It rained hard and drizzled and towards the end of the run the sun broke through. I don't recall the wind easing one bit. I didn't have a pre-planned course to run just a general idea and knew it would be around the 30 km mark. Ultimately though I was relying on the Garmin for overall distance. From home I ran south down Derrimut Rd to Princess Hwy and then left (east) crossing the railway line and continued to Skeleton Creek. Along the creek to Sayers Rd back to close to home. At this point it was 17 or so km on the Garmin so I just continued on running my usual Werribee River 12 km run. The run itself was a lot slower than last week's long run by a long shot. Towards the end it really was an effort and I was starting to doubt my ability to run 42 km which is only three weeks away. As last weeks 30 km was evenly divided into three sets of 10 today's run was just one long 30 km. Overall I ran 30.63 km in a time of 2:52:09 at a pace of 5:37 /km. My maximum and average heart rates were 145 and 132 respectively. Today's run was an effort and I would have thought the heart rate figures would have been higher, it felt like it. YTD Milestone 1000 km At the completion of today's run I've clocked up 1021.2 km for the year. This is more k's than in some previous years as a whole.

Stats as of 7 May 2006 Today : 30.6 Prev 7 Days : 93.4 Prev 28 Days : 262.5 MTD : 93.4 YTD : 1021.2 Month Avg : 204.2 Week Avg : 53.7 Total (2001) : 8762.3

Easy 14 km

I would have preferred to have run a little earlier in the day. But you know what it's like when other things must be done. So at 4.50 pm I was out the door and running my usual route which incoporated the Werribee River. I noticed upon starting out that my right thigh was a little tight but was ok as the run progressed. All I could think of was, "please no injury, Willi Marathon is only three weeks away". The only highlight of the run was passing a young couple walking their dog, Gerry, who was off his leash and seemed to be out of control.A big dog by the way and I've got no idea what brand (or should that be breed). As I was running towards them I was thinking, "here we go". They were yelling at Gerry and explained to me that he won't bite. I took their word for it, well I had no option anyway. As it turned out he didn't. I passed this couple about 10 minutes later, this time Gerry was on his leash. As I ran past I said, "oh no, not Gerry...." Well, it got a laugh from the couple. All up I ran 14.41 km in a time of 1:12:46 which works out to a pace of 5:03 /km. My maximum and average heart rates were 151 and 138 respectively. My YTD figures puts me at 990.6 km so I reckon I'll crack the grand tomorrow (Sunday - my long run). Stats as of 6 May 2006

Today : 14.4 Prev 7 Days : 92.9 Prev 28 Days : 231.8 MTD : 62.8 YTD : 990.6 Month Avg : 198.1 Week Avg : 52.1 Total (2001) : 8731.7

Just a normal 8.5 km Yarra Run

Just a normal jogging type run tonight, no quick sections to speak of. The only unusal aspect of tonight's run is that it was relatively short at 8.5 km. Of recent days all runs have been over 11 km. I started from Fawkner Park at 3.50 pm and made my way to the Yarra, along the Yarra to Flinders St returning back to Fawkner Park along the opposite side of the Yarra. All up it was 8.50 km in a time of 40:29 which was a pace of 4:45 /km. My maimum and average heart rates were 159 and 142 bpm respectivlely. Over the last two to three weeks I've not been doing any core exercises and so tonight I addressed that and did 100 sit-ups.

Stats as of 4 May 2006 Today : 8.5 Prev 7 Days : 93.1 Prev 28 Days : 217.4 MTD : 48.4 YTD : 976.2 Month Avg : 195.2 Week Avg : 51.4 Total (2001) : 8717.3

Three Five's (slow, quick, slow)

Another run straight from work starting in Fawkner Park, just off Commercial Rd. Tonight I wanted to get a reasonable distance in and a little bit of speed work. What I decided in the end was a longer type of fartlek session. Either way I was going to get at least 15 km in and so I divided that into 5 km sections (using the Garmin). The plan was to run the first 5 km easy, the second 5 km hard and the last 5 km used as a recovery type run. I’ve never done this type of run before, such long sections between pace change. My thinking was, and I’m not sure if it’s valid, after completing the second 5 km at a quickish pace (for me that is) that should replicate my energy levels as if I had run a normal 20 km or longer run. I wanted to be stuffed but keep going. Surely this should help with long distance running. Well at 3.40 pm I was off running through Fawkner Park heading towards the Yarra River. At this time the rain started and only lasted for not more than five minutes. My session went according to plan. After the first 5 km I was well and truly warmed up and floored it, well not really sprinting but a heaps quicker pace at around 4.10 /km mark. I was surprised with my last 5 km. Initially just after the completion of the quickish 5, yeah I was stuffed, panting but shortly after I got back into my rythm and coasted home, all be it at a slower pace. All up I ran 15.88 km in a time of 1:15:30 for an average pace of 4:45 /km. Overall my maximum heart rate was 163 bpm and the average was 143 bpm. These figures alone don’t really tell the whole storey. The 5 km splits are as per the following:-

Split	Time	Pace	H/R
0-5	25:10	5:01	146 / 133
5-10	21:00	4:12	163 / 153
10-15	24:38	4:55	160 / 144
15 - 15.88	4:42	5:19	145 / 138

Further details can be found here at Motionbased.

Stats as of 3 May 2006

Today : 15.9

Prev 7 Days : 96.2

Prev 28 Days : 208.9

MTD : 39.9

YTD : 967.7

Month Avg : 193.5

Week Avg : 50.9

Total (2001) : 8708.8

Blogger Note The above table, I know, is all out of whack. Trialling different editors etc and even within Blogger.com the formatting of tables is one big pain in the a.... It's late now and I couldn't be bothered tinkering with this post any more.

An easy, slow 12 km around Hoppers

Just lately I’ve been feeling really tired during the day and today was no exception. I had, sort of planned, a hard fartlek session tonight but changed my mind later in the day to just an easy, slow, just do the k’s, type run. Tonight I decided to get home first and then hit the streets, which I did. Again it was one of my usual runs around Hoppers which incorporated the Werribee River. When I say and easy and slow run, it was an easy and slow run. All up I travelled 12.38 km (according to Mr. Garmin) in a time of 1:07:31 at a pace of 5:27 /km. Did I mention it was a slow run, quite effortless really, well some effort but ran it quite comfortably. My heart rate readings also indicate an easy run at a maximum of 141 bpm and an average at 131 bpm. The weather tonight was not an issue as it was yesterday. A coolish temperature of around 15 degrees and a little wind from the north.

Further details about this run can be found here at Motionbased.

Stats as of 2 May 2006 Today : 12.4 Prev 7 Days : 80.3 Prev 28 Days : 193.0 MTD : 24.0 YTD : 951.8 Month Avg : 190.4 Week Avg : 50.1 Total (2001) : 8692.9

I’m nearly at the 1000 km for the year mark and am expecting to crack it by the end of the week.

A wet Yarra run, really wet 11 km.

After yesterday's effort (30 km) I was really energy sapped all last night and during the afternoon today. Wasn't so much this morning as I was on the go and really didn't have time to think about it.

I had planned to get a run in today and had my bag packed and with me at work. This morning I was as keen as mustard and in the afternoon I was having second thoughts. I was considering going home first and then hitting the streets. This option, for today, was fraught with danger in that having to catch a train home (40 - 45 mins) and in my already tired state is not very conducive to eventually hitting the streets a few hours later. Even though I was tired I eventually decided, "bugger it - just go and do it". So I did.

I'd been inside all afternoon and didn't notice the weather deteriorate, if I had I probably would have cancelled the whole deal. So, I was out in Fawkner Park just off Commercial Rd doing my stretching whilst the Garmin was locking on the satelites. It pelted down and I was off passing the rugby training group. I was out now and surely the rain wasn't going to last. Well it did. For the entire run barring about 10-15 mins it was torrential. The 10 - 15 mins when it wasn't it was that misty, drizzly, I'm getting ready to bucket down again type rain.

The run was one of my now usual runs from Fawkner Park. To Anderson St, crossed the Yarra and followed it to Mac. Robertson Bridge, crossed the Yarra again and returned up Anderson St and back to Fawkner Park. The overall distance was 11.61 km (Mr. Garmin said so) for a time of 54:37 which works out to a pace of 4:42 /km. My heart rate max and avg readings were 162 / 145.

Considering I was really tired to start with I was quite happy with tonight's run. I felt strong and in no way energy sapped. I'm now starting to think this whole sense of being tired might just be in my mind.

I've check my splits using SportTracks and the 5 km splits indicate that I was getting stronger as the run progressed. The first 5 km my average pace was 4:49 /km (avg hr 141 bpm) and for the econd 5 km my average pace was 4:34 /km (avg hr 148 bpm).

I've since found out that Stu Mac spotted me running up Anderson St about 5.20 pm. Yes Stu, that was me. Apparently he was about 50 metres behind running to his plan. We should make a date and have a decent run together either around the Tan/Yarra area or back home in Hoppers.

Stats as of 1 May 2006 Today : 11.6 Prev 7 Days : 84.1 Prev 28 Days : 180.7 MTD : 11.6 YTD : 939.4 Month Avg : 187.9 Week Avg : 49.4 Total : 8680.5

Williamstown Group Run (10 km) 30 km all up

I was up nice an early for this morning's group run.   Had to be at Williamstown for 8 am and so was up at 6 am merely so I could get some breakfast in to me.   When running for 30 odd km's I've got to fuel up.

It was the sort of morning where it's all too easy to let the weather put you off running.   It was miserable.   Drizzly rain and it looked as if it was only to get worse.   This morning though, with the Williamstown Marathon only four weeks away I couldn't afford not to run.   I had to get a decent 30 k'er in.

Arrived just outside the Newport Athletics track and as usual Morley was already there.   A few others turned up, Martin, Repoman, MickeyMelb and two first timers Brad and Kylie.

Weather wise the morning remained drizzly and as it turned out it wasn't that bad after all.   The temperature was about 14 degrees virtually no wind to speak of and as you can guess the relative humdity was way up there at 91%.

My plan today was to run 30 km and decided that I would continue on at the usual turn-around point to somewhere in Altona.   I was relying on Mr. Garmin to indicate 15 clicks and that would be the que to return back to Newport, thus 30 km.   I considered turning around at the usual turn-around point (about 10 - 11 km mark) with the group and then leaving the group at the finish, continue on for another 5 km towards the Westgate Bridge and return.   I discounted that as I know that on passing the Newport Athletics track it would be all too easy to finish there for whatever reason I could think of.

I suppose I could classify today's run in sections of three, broken down into 10 km sections.   The first 10 km, running with the group I paced at 5:08 /km and feeling good.   The second 10 km, now by myself, I paced at 4:47 /km and feeling really good.   The last 10 km was a kick in the guts and I wasn't as strong as I thought I was.   I paced this at 5:24 /km.

Normally on these longish runs I like to take energy gel with me but as things turned out I had none.   I'd run out of home-made stuff and last night I couldn't find any PB Sports Gel at the local supermarket (they usually have it).   I ended up just filling my fuel belt with Gatorade.

The only injury or problem from today's run, NIPPLE RASH.   Yes, I forgot to Vase-up my nipples and I knew this problem would occur.   I only noticed it in the shower at home.   It stung like hell.

Overall I ran 30.16 km in a time of 2:34:06 which works out to a pace of 5:06 /km.   My heart rate max and avg was 149/139.   As per yesterday's run my heart rate seems to be settling down to my normal readings.

Stats as of 30 Apr 2006

Today  :     30.2
Prev 7 Days  :     72.5
Prev 28 Days  :   169.1
MTD :   169.1
YTD :   927.8
Month Avg :   232.0
Week Avg :     51.5
Total : 8668.9

Saturday night 14 km run

Late on Saturday I decided to get a run in. At 5.09 pm (according to Mr. Garmin) I headed out the front door and made my way around the streets of Hoppers Crossing also incorporating the Werribee River. It was dusk upon leaving and definitely night time on return. Weather wise, not much to speak of other than it was 15.3 degrees and very little wind. All up I ran 14.56 km in a time of 1:09:34 which works out to a pace of 4:46 /km. My heart rate max and avg was 155/144. Probably because of my increased running over the last two weeks my heart rate figures are starting to settle back to normal readings. I felt I had to get a run in tonight as my last was on Thursday and I’ve got a big one tomorrow at Williamstown. I’m planning about a 30 k’er. This is because the Williamstown Marathon is in four weeks so I want to up the ante and get at least three strong 30 km runs in.

Stats as of 29 Apr 2006

Today : 14.5 km

Prev 7 Days : 63.5 km

Prev 28 Days : 138.9 km

MTD : 138.9 km

YTD : 897.6 km

Month Avg : 224.4 km

Week Avg : 49.9 km

Total : 8638.7 km

Fartlek around the Yarra 11.6 km

Finally, I got a run in today. The run that was meant to be done yesterday. Straight after work at 4.30 pm I was stretching in Fawkner Park. I still hadn't made my mind up about how far, I was tossing up betwen an 8 k'er or 15 k'er fartlek style. I headed off and more or less decided whilst still in Fawkner Park that I'd split the difference and run about 11 km along the Yarra. I was quite happy with the run. The plan was to run the first km easy followed by a quickish km and continue that pattern all the way around. The splits for the easy k's were around 4:50 - 5:00 /km and the fast k's were around the 4:10 /km mark. As it turned out the last fast km (#9) incorporated the Anderson Street Hill (the going up bit), even so that particular split came in at 4:35 /km so I was happy with that. It's been a while since I last ran a proper fartlek session. On the one hand they are hard and gruelling and yet on the other hand I really appreciate the slow/easy laps as they help me gather my thoughts and prepare for the next fast lap. My mental approach with the fast laps (km's) is that I must maintain the pace which means I get to the slow km quicker and then be recovering earlier for the next fast lap. I'm wondering if that makes sense, well it does to me. Overall I ran 11.6 km in a time of 55:13 for an average pace of 4:45 /km. As expected my max/avg heart rates were 171/150 higher than a normal even paced run. Details of tonight's run can be found here at Motionbased.

Stats as of 27 Apr 2006 Today : 11:6 Prev 7 Days : 48.9 Prev 28 Days : 124.3 April 2006 : 124.3 YTD : 883.1 Monthly Avg : 220.8 Weekly Avg : 49.1 Total (since 2001) : 8624.2

Well, so much for a run.

I had it all planned out today. Headed off for work, my bag packed with all intentions of running a good hard fartlek session straight after work starting at Fawkner Park. Bloody work. It was one of those days, relying on others to work on a task before I could complete it. The task itself was relatively simple, so I thought, and yet they dilly dallied until about 2 pm when I took over. At this point I knew my run was a no-goer and internally had a crap attitude all afternoon. I was peeved with a captial 'P'. The task was one of those tasks that had to be completed today so I couldn't put it on the back-burner. If I could have I certainly would have and my run would have remained the priority. I finished work at 7 pm and at this point I wasn't in the right frame of mind for a run. I just wanted to get home. There's always tomorrow.

Nice and easy 16 km (sort of)

Tonight was my first training run since Sunday's Geelong Half Marathon. I intended running last night after work but one thing led to another and well, I didn't. Took an annual leave day today, for Anzac Day, as I don't get public holidays as such. Don't worry, we get enough holidays to make up for it, though I wouldn't mind an extra couple of weeks. Headed out the door about 4.30 pm wearing my new running shirt, the prize from Sunday's event. Weather was ok, about 16 degs and not much wind to speak of. Ran my usual 16 km course incorporating the Werribee River to Shaws Rd and return. I was thinking about a fartlek session and that went out the window as soon as I was running. Decided it would be an easy run. At the turn-around point, just after the 8 km mark I changed my mind again and put a fast one in until 9 km clicked over on the Garmin. That particular lap or km was 3:52 and then I returned to slow and easy running. I was stuffed after that effort. Overall I ran 16.2 km in 1:20:57 which is a pace of 4:59 /km. My heart rate max/avg was 168/144. I've been thinking about my stomach problems which occurred during the Geelong Half Marathon. I believe it only occurred because I was probably not ready to run at a faster pace for an extended period of time. This was probably due to the fact that I hadn't really put in any decent speed work or fartlek type sessions. The Williamstown Marathon is in 5 weeks and if I want to crack the 3:30 barrier I think I will have to include some solid speed sessions in training.

Stats as of 25 Apr 2006	km’s
Today	16.2
Prev 7 Days	45.8
Prev 28 Days	116.7
Apr 2006	112.7
YTD	871.5
Month Average 2006	217.9
Weekly Average 2006	48.4
Total (2001 – to date)	8612.6

Geelong Half Marathon (26 seconds off PB)

What a great day for a half marathon. The weather was perfect at 12 deg rising to 14 deg at the end. It was overcast and wanting to rain but didn't, wind was from the west at 8/11 kts and relative humidity around 91%. To top off the weather report the pressure was 1022.

Arrived there about 8.15 am and the registration process went through relatively smoothly. $35 later I had my race number (219) and a T-Shirt.

Met quite a few CR's prior to the race, Kelvin, Wilco, Slowaz, Stu-Mac (and Chrissy), Whippet Man, Shuffeupagus, Repoman, MikeyMelb & Martin.

Ok, I'll get to the point. For 21.1 km I ran it in 1:37:16 which works out to a pace of 4:35 /km. I missed out on a PB by 26 seconds.

I was hoping for a sub 90 min but unfortunately that wasn't to be today. My plan was to go out hard and see if I could maintain the pace at around 4:10 - 4:15 /km. The plan was all good and well until about the 5 km mark and it all fell in a heap. I was then pacing at around the 4:40 - 4:50 mark for the rest of the race. Oh well, I gave it a shot.

At the 4 km Lee Troup and Steve Moneghetti, would you believe, from behind me strolled up. They were having a good old chat with everyone, even me. I was surprised by a comment from Lee that he saw the photos on the web of our group runs at the You Yangs. He mentioned that he trains there all the time. Anyway I had to let them go, they were travelling a little faster than me.

Also for the first 4 km or thereabouts I was tracking and keeping about 20 metres distance behind Wilco and that was the last I saw of him until the finish, after the finish that is.

About the 5 km mark, on my slowdown (I was stuffed and feelig it), this is where Shuffeupagus and Whippet Man passed me. As per Wilco, I didn't see them until after the finish.

Between the 5 and 15 km mark I had a queasy, unsettling, feeling in my stomach. This is basically why I slowed my pace, my legs were ok, just my bloody stomach. I felt that if I tried to maintain a faster pace I would have puked (watched a Seinfeld episode last night - George reckons - puked - is a funny word), vomitted. Maybe it was the big bag of chips (cheese & onion flavour) I had last night watching the English Premier League. I know of recent times, since returning from my cruise, I haven't really eaten properly or for that matter been drinking enough water. Who knows, I suppose it could be anything or then maybe it was just one of those days.

With about 5 km to go I was running with a little group, an older man with a weird or very awkward running style and a female runner. At this point there were quite a lot of undulations, nothing excessive but there all the same. On the straight portions this man was passing me, move in front of me and slow down a little. I was always on his heels. I had to move to oneside to avoid colliding. This was done a number of times and peeved me a little but thought better of saying anything. I really don't think he meant it. On the slight up hills the group I was running with would fall back and catch me again on the straights or downhills.

For this last 5 km my uneasiness in my stomach had subsided somewhat or was a little more bearable. As mentioned I came home in 1:37:16 (or 97 mins) and ahead of the little group I was running with.

After the run I stayed for a few snags and chatted with the CR crew. Not very often do I win anything but today I was one who won a spot prize, consisting of a sports bag, training jacket and running shirt. Probably over a $100 in value. Not bad for a $35 entry fee, I think I got my moneys worth. Wilco picked up a $100 skins voucher. Slowaz, who was with us at this point, missed out.

Stats as of 23 Apr 2006	km’s
Today	21.1
Prev 7 Days	61.1
Prev 28 Days	104.5
Apr 2006	96.5
YTD	855.3
Month Average 2006	213.8
Weekly Average 2006	50.3
Total (2001 – to date)	8596.4

A forced 8.5 km

The last couple of runs is starting to catch up with me and was feeling a little tired towards the end of the work day. I had planned to run another 12-15 km and then as the day progressed I was having thoughts of resting. Anyway, I thought, "bugger it, I'll at least get an 8 k'er in". As per usual once I was out at the park (Fawkner Park) stretching I was feeling alright and no thoughts of being tired crossed my mind. If anything, I was thinking of upping the distance back to a 15 k'er and then decided, "nope - I'll stick with 8 or so". So at 4.27 pm (that's what the Garmin recorded) I headed off from Fawkner Park, dodging all the kids doing there soccer training. Tonight's run took me down Anderson St Hill (both up and down), along the Yarra River to Flinders St and return. All up I ran 8.54 km in a time of 40:18 which works out to a pace of 4:43 /km. My heart rate max was 165 bpm and average was 149 bpm. Back in the office, just after the run I churned out 100 sit-ups. Not completely injury free tonight. Blisters appearing on both my little toes. Well, not really an injury more a pain in the a.... aggravation. Details of tonight's run can also be found here at Motionbased.

Stats as of 19 Apr 2006	km’s
Today	8.5
Prev 7 Days	66.9
Prev 28 Days	120.2
Apr 2006	75.4
YTD	834.2
Month Average 2006	208.6
Weekly Average 2006	49.1
Total (2001 – to date)	8575.3

A lazy 15 around the Yarra

After last night's effort (16 km) I was at it again, this time from work. About 3.50 pm I was in Fawkner Park, just off Commercial Rd, waiting for the Garmin to kick in (the satelites). While this occurring it gave me some proper time to stretch out. Tonight's run incorporated the Yarra River (the banks of) from Mac. Robertson Bridge to Flinders St. Also incorporated a part of the Tan, Anderson St hill both up and down it. Weather wise the conditions were perfect, about 20 deg and not much wind to speak of. Overall I ran 15.3 km in a time of 1:13:23 which calculates out to a pace of 4:47 /km. My heart rate max was 166 bpm and the average was 151 bpm. As per my previous runs this last 10 days or so my heart rate readings are a little higher than normal. Most likely due to my holiday and then a layoff because of illness/injury. Further details about this run can be found here at Motionbased. Afterwards I ended up doing 100 sit-ups in the company gym.

Stats as of 18 Apr 2006	km’s
Today	15.3
Prev 7 Days	58.4
Prev 28 Days	117.7
Apr 2006	66.9
YTD	825.6
Month Average 2006	206.4
Weekly Average 2006	48.6
Total (2001 – to date)	8566.7

Longish run for Monday (16 km)

About 4.10 pm headed out the door and ran an out and back course along the Werribee River. Tonight I was determined not to run fast and just do it nice an easy around the 5:00 /km pace for 16 km. The turn-around point was at Shaws Rd in which it took me 40:55 to get there. The outbound leg felt quite easy and no wonder I was running with the wind. It was clearly noticeable on the return leg. I maintained the same pace which resulted in my heart rate beating slightly faster due to the increased effort to maintain pace.

The upshot is that I ran 16.2 km for a time of 1:22:56 which resulted in a pace of 5:07 /km. The return leg was only slightly slower than the outboud leg. My heart rate maxed out at 207 bpm just as I was turning into my street (100 metres to go), I know this as the heart rate max alarm went off. I’m not sure if this is an accurate figure or not as upon casual monitoring throughout the run I only noticed heart rates in the high 150’s. The average worked out at 146 bpm.

All in all I ran this quite comfortably and yet afterwards my legs were (are) a little tight, a nice tightness all the same (a sign of doing something).

Further details of this run can be found here at Motionbased.

Stats as of 17 Apr 2006	km’s
Today	16.2
Prev 7 Days	43.1
Prev 28 Days	112.4
Apr 2006	51.6
YTD	810.3
Month Average 2006	202.6
Weekly Average 2006	47.7
Total (2001 – to date)	8551.4

Steve out.