Mon 9 Jan 2006 - Pick up the car run 9.4 km

Date/Time of Run	Monday 9 Jan 2006 - 3.45 pm.
Location	Skeleton Creek (Derrimut, Sayers, Skeleton Creek, Heaths, Morris)
Distance	9.46 km
Time	44:48
Pace	4:44 /km
Heart Rate Max/Avg	156/141
Weather	32.7 C Overcast, Wind NNW 12/19 kts. Rel Hum 33%. QNH 1009.
Equipment	Garmin Forerunner 301, mobile phone.
Further Data	Motionbased.com
Post Run	100 Sit-ups

A one-off type running course. My car was at Ultra Tune in Hoppers Crossing with battery/electrical problems. Left it there last night. Got the call in the afternoon that my car was ready to be picked up. As I didn't have any transport available my only option was to walk. So I decided to incorporate my daily run into this process. Weather wise it didn't feel hotter than yesterday's run but apparently it was 7 degrees hotter. I'm glad I ran when I did because as I finished and picking up my car the northerly wind picked up and in the distance a dust storm was brewing coupled with a bit of rain. Garmin HRM chest strap is now starting to rub, most likely due to wearing it very tight. Must wear it tight in order to get decent readings and no dropouts or mis-readings. Stats as of 9 Jan 2006

Weight	76.6
Prev 7 Days	86.0
Prev 28 Days	278.1
Jan 2006	106.1
YTD	106.1
Monthly Avg 2006	106.1
Weekly Avg 2006	35.5
Total (2001 on)	7847.7

Sun 8 Jan 2006 - Long Run - Werribee River & Skeleton Creek 24.5

Date/Time of Run	Sunday 8 Jan 2006 - 2.38 pm.
Location	Werribee River & Skeleton Creek (Virgillia, Tarneit, Hogans,Thames,Werribee River, Shaws, Tarneit, Railway, Derrimut,Heaths,Skeleton Creek, Sayers, Derrimut)
Distance	24.46 km
Time	2:08:43
Pace	5:15 /km
Heart Rate Max/Avg	151/142
Weather	25.2 C Clear, Wind S 12/17 kts. Rel Hum 54%. QNH 1016 (WeatherZone.com.au)
Equipment	Garmin Forerunner 301, mobile phone, fuel belt (4 x 200 ml bottles Gatorade) & dried apricots.
Further Data	Motionbased.com
Post Run	100 Sit-ups

A good solid 24.5 km run today. As on Friday I decided to mix things up a bit today. I decided to run a route I've never run before and the only plan was the distance being around the 16 or 20 km mark. I really was making things up as I went along. I suppose running solo makes this possible. Okay, okay, I know, I should have probably run this run earlier in the day but with one thing and another that wasn't possible. It was a warmish day and therefore decided to wear my fuel belt and loaded it with 4 bottles (800 ml all up) of Gatorade and stashed some dried apricots in a spare pocket. My re-hydration plan was simple, every 20 mins drink half a bottle (about 100 ml). The plan worked or I think it did. From about the 20 km point onwards I was stuffed, the heat got to me and simply slowed down. The Garmin unit as regards the HRM did not miss a beat today. I think I've finally worked it out why it was playing up. Basically, I wasn't wearing the chest strap tight enough, that's all it was. Stats as of 8 Jan 2006

Weight	76.4
Prev 7 Days	84.6
Prev 28 Days	268.7
Jan 2006	97.1
YTD	97.1
Monthly Avg 2006	97.1
Weekly Avg 2006	48.6
Total (2001 on)	7838.2

Sat 7 Jan 2006 - Impromptu Fitness Test

I'm all alone at home this week. Cherie's gone (left yesterday) to the holiday house (Seaspray on Ninety Mile Beach, Vic) for a girls weekend/week and the kids come and go (more go than come). I've just sold my bike and as luck would have it my car is playing up and out of action. I'm sort of stranded a little bit. As the car is out of action I walked to Philip's (brother) house which took me about 18.5 mins. Half way through the walk a light bulb went on and I thought why not make this walk a start of a fitness or heart rate test. On arriving at Philip's I checked my heart rate. No gadgets, just the old fingers at the wrist method checking the number of beats over 15 seconds. I'm quite happy with 76 bpm and after about 4 mins it was down to 60 bpm. The 4 min gap is just an estimate and during that gap I was gas-bagging and moving so not the best way to get a lowest rate possible. Hey, it's just an indication, at least after 4 mins or so it was heading in the right direction. In a month or two I might do another 18 min walk at the same pace and compare readings. Weight My weight is holding steady at 76.0 kg.

Fri 6 Jan 2006 - New Course - Skeleton Creek 13 km

Date/Time of Run	Friday 6 Jan 2006 - 6.13 pm
Location	Skeleton Creek (Derrimut, Sayers, Skeleton Creek, Heaths, Derrimut
Distance	13.13 km
Time	59:26
Pace	4:31 /km
Heart Rate Max/Avg	166/148 (HRM didn't miss a beat this run)
Weather	19.8 C Clear. Wind S 14/21 kts. RH 62%. QNH 1020. (WeatherZone.com.au)
Equipment	Garmin Forerunner 301, mobile phone.
Further Data	Motionbased.com
Post Run	100 Sit-ups

Today I really didn't feel like running and at the last minute I decided I would but on this occasion I'll run somewhere not knowing in advance where the streets and creeks would take me. In a way this would make the run a little more interesting and at the same time I was only contemplating an easy paced (about 5:00 /km) run. I had a rough idea that I'd be out about 60 minutes, maybe a little longer. Of recent times whist driving home many times along Sayers Rd I've always noticed a paved path which follows Skeleton Creek in a southerly direction. When passing I've always thought, "that's a track I must run along". It actually reminds me of the movie, Fields of Dreams, and the catch phrase, "If you build it they will come". Well the track is built and I'm coming. As an aside in a recent comment a fellow CR (Also Ran - Stephen) mentioned that he runs along Skeleton Creek. Did I say that this was going to be an easy run. Well it started out that way and I ran along familiar streets until I got to Skeleton Creek. At this point the track was all new to me. I didn't know where it ended and yet for some reason I put the pace on and running quite comfortably at 4:30 or better pace. It wasn't an intentional increase in pace it just happened. Well, anyway, I followed Skeleton Creek all the way to Heaths Rd (about a 3 km stretch) and towards the end passed under an old 4 or 5 brick arched bridge. Never knew that was there. Just on reaching Heaths Rd (I knew where I was at this point) I realised that I was running at a decent pace. I couldn't let that stop and consciously kept the pace up all the way home. I'm quite satisfied with a sub 60 mins for a 13.1 km run. I don't do that all the time. Garmin HRM You wouldn't believe it, the bloody thing didn't miss a beat or spike. The only thing that changed from the past few days is that I tightened the chest strap further. Maybe that was the problem all along, the chest strap not making a proper contact - though I thought it was always a snug fit. Stats as of 6 Jan 2006

Weight	76.0
Prev 7 Days	72.6
Prev 28 Days	270.5
Jan 2006	72.6
YTD	72.6
Monthly Avg 2006	72.6
Weekly Avg 2006	36.3
Total (2001 on)	7813.7

Thu 5 Jan 2006 - Werribee River 14.5 km

Date/Time of Run	Thu 5 Jan 2006 4.14 pm
Location	Werribee River (Shaws-Heaths-Tarneit-Hogans)
Distance	14.55 km
Time	1:13:26
Pace	5:02 /km
Heart Rate Max/Avg	149/137 (adj)
Weather	21.2 C Clear. Wind SSW 16/22 kts. RH 55%. 1014.
Equipment	Garmin Forerunner 301, mobile phone.
Further Data	Motionbased.com
Post Run	100 Sit-ups

Another uneventful run today. Actually felt better on this run than I have all week. HRM still playing up. Tightened the chest strap, used conductive gel, cleaned the bloody thing and still it doesn't want to play. I will just have to live with it. Stats as of 5 Jan 2006

Weight	76.0
Prev 7 Days	64.8
Prev 28 Days	257.3
Jan 2006	59.5
YTD	59.5
Monthly Avg 2006	59.5
Weekly Avg 2006	29.8
Total (2001 on)	7800.6

Wed 4 Jan 2006 - Streets of Hoppers Crossing 12 km

Date/Time of Run	Wed 4 Jan 2006 5.31 pm
Location	Streets of Hoppers Crossing
Distance	12.15 km
Time	1:03:07
Pace	5:11 /km
Heart Rate Max/Avg	158/134 (adj)
Weather	17.0 C Overcast. Wind S 14/20 kts. RH 56%. 1018
Equipment	Garmin Forerunner 301, mobile phone.

• More data here (motionbased)

An uneventful run today, nothing really to write home about. No intent on speed or longer distance. If anything I did consider a rest day, well as you can see, I didn't. Received a phone call while running along Bindowan Ave, about the 9 km mark. Walked as I talked. I've still got my motor bike for sale and arranged to meet the caller (Eddy) at my place at 8 pm to check the bike over. HRM is still playing up. I had a thought whilst running, dangerous I know. Maybe, just maybe, I'm not wearing the strap tight enough and that is why I'm not receiving heart rate signals. I don't think that is the case, but I'll tighten the strap for my next run. Weight Milestone Checked my weight this morning at 76.2 kg. This is the lowest I've recorded since 2001. The highest recorded during this period was 86.8 kg in 2002 and 2003. I have been lighter than 76.2 prior to 2001 but I haven't logged or recorded those figures and needless to say I was younger where metabolism wasn't such a great issue. It is now. Stats as of 4 Jan 2006

Weight	76.2
Prev 7 Days	50.2
Prev 28 Days	259.1
Jan 2006	45.0
YTD	45.0
Monthly Avg 2006	45.0
Weekly Avg 2006	22.5
Total (2001 on)	7786.1

By the way, I sold my bike. Got $200 deposit, all I have to do now is get a roadworthy tomorrow and bobs your uncle.

CoolRunning Messageboards: heart rate monitor

Interesting discussion here about heart rates, perceived efforts and terminologies.

Read more at www.coolrunning.com.au/...

Tue 3 Jan 2006 - Lethargic Slow 12 k's

Run stats

• Location - Werribee River
• Time - 6.48 pm
• Distance - 12.26 km
• Time - 1:07:21
• Pace - 5:29 /km
• Heart Rate Max/Avg - 138/130 (adj)
• After run exercises - 100 Sit-ups
• More data here (motionbased)

Today's run was a forced run and why did I run, I'm not too sure. I sort of wanted to run a little earlier in the day but with being on holidays I got stuck into the garden then decided to fix the pergola. One thing led to another and before I knew, it was 6 pm already. I headed out initially deciding on a 16 km run incorporating the Werribee River. As I got to the Riverband Historical Park (my 12 km course turn-off point) I made an executive decision not to run 16 k's tonight and boy was I glad I made that decision. I was lethargic for the entire run, just didn't feel right and hence the slow pace and lowish heart rates. All in all tonights run was an effort more so than other days when I've run faster and/or longer. In trying to analyse why the 'feel' factor was not there tonight I believe it may be due to the fact of not eating anything since lunch, at noon (2 chicken sandwiches), nearly 7 hours earlier. I was drinking heaps of water. It was not an overly warm day either. During the run it was about 17 degrees C. My HRM is playing up again. There were a number of spikes indicating 224 bpm and at numerous times the Garmin simply not recording the heart rate. Using the software 'SportsTracks' I edited the heart rate data by simply making the spikes (200+ bpm data) the same as the readings either side of the spike, therefore a more realistic and believable figure. This also alters the average heart rate. I suppose I'll just have to live with the fact that the Garmin 301 HRM is not always going to work as it should. Stats as of 3 Jan 2006

Weight	76.5
Prev 7 Days	38.1
Prev 28 Days	259.0
Jan 2006	32.8
YTD	32.8
Monthly Avg 2006	32.8
Weekly Avg 2006	16.4
Total (2001 on)	7773.9

Mon 2 Jan 2006 - Night Run Easy 8 km

Run stats

• Location - Streets of Hoppers Crossing
• Time - 9.27 pm
• Distance - 8.06 km
• Time - 42:50
• Pace - 4:18 /km
• Heart Rate Max/Avg - 224/142
• After run exercises - 100 Sit-ups
• More data here (motionbased)

Just recently I've been running at night, not by design, it's just worked out that way. It's been quite a while since I've run at night and it does have a different feel about it. Tonights run was just an easy paced run, no intention on any speed type work. This was due to the fact that I had a big dinner (roast beef - who's going to knock that back) about 7 pm. Mr. Garmin is playing up again as regards the heart rate spikes. About four or five occasions it beeped at me claiming a high heart rate of around 224. I'm still using conductive gel and from last week or so when I started using the gel the HRM hasn't missed a beat. Admittedly I haven't cleaned it with a toothbrush since then (first time). After every run I do put the strap under cold water, give it a good rinsing. It looks like it might have to be a weekly ritual, clean heart strap with a toothbrush. Stats as of 2 Jan 2006

Weight	76.5
Prev 7 Days	25.8
Prev 28 Days	259.0
Jan 2006	20.6
YTD	20.6
Monthly Avg 2006	20.6
Weekly Avg 2006	10.3
Total (2001 on)	7761.7

Sun 1 Jan 2006 - First run for the year

What a difference a day makes. Yesterday it was stinking hot reaching about 43 degrees C and today it's been overcast and raining. First run for the year and not an early one. Headed out at 8.44 pm to be precise, that's what Mr. Garmin recorded. At this time it was dusk, cool and light misty rain falling. A real change from the last few days. I was even thinking that it was a bit too fresh, wouldn't mind it being a bit warmer. All in all though the conditions were just right. Run stats

• Location - Streets of Hoppers Crossing

• Time - 8.44 pm
• Distance - 12.49 km
• Time - 59:30
• Pace - 4:45 /km
• Heart Rate Max/Avg - 154/140

• After run exercises - 100 Sit-ups
• More data here (motionbased)

I was thinking about extending my run along the Werribee River but thought better of it, as it was getting dark and there's no street lighting down there. My best option was turning off at the Riverband Historical Park and running along the streets to home. Well, that's what I did. Considering I hadn't really ran that many k's this week I felt really refreshed and strong. As the split chart shows, every split was getting faster. Does that mean if I ran a further 10-12 km each split would have been faster - somehow I don't think it works like that. Stats as of 1 Jan 2006

Weight	77.2
Prev 7 Days	30.1
Prev 28 Days	265.6
Jan 2006	12.5
YTD	12.5
Monthly Avg 2006	12.5
Weekly Avg 2006	6.3
Total (2001 on)	7753.6

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