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

Mon 16 Jan 2006 - Just 12 k's - nothing special

Date/Time of Run	Monday 16 Jan 2006 - 5.32 pm.
Location	Derrimut, Heaths, Morris, Sayers, Derrimut, Bindowan, Derrimut.
Distance	12.07 km
Time	1:00:49
Pace	5:02 /km
Heart Rate Max/Avg	144 / 132
Weather	22.7 C Overcast, Wind SSE 8/10 kts. RH 69%. QNH 1009.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	100 Sit-ups.

First day back at work after 5 weeks away.   Very hard to get back into it.   Didn't sleep very well last night, tossing and turning, hoping to get up on time, which I did.  

Went for a casual 12 k's on arriving home.   Easy pace as indicated by the heart rate graph.

Stats as of 16 Jan 2006

Weight	75.7
Prev 7 Days	64.2
Prev 28 Days	238.9
Jan 2006	170.8
YTD	170.8
Monthly Avg 2006	170.8
Weekly Avg 2006	42.7
Total (2001 on)	7911.9

Sun 15 Jan 2006 - Not a long run - oh well

Date/Time of Run	Sunday 15 Jan 2006 - 4.04 pm.
Location	Werribee River (Virgillia, Tarneit, Hogans, Thames, Werribee River, Heaths, Derrimut)
Distance	12.4 km
Time	1:00:01
Pace	4:50 /km
Heart Rate Max/Avg	165 / 142
Weather	20.4 C Sct. cloud, Wind S 13/18 kts. RH 53%. QNH 1017.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	100 Sit-ups.

For various reasons I couldn't get out this morning for a longish run so I thought I'd at least get a run in. It was basically a ho-hum type run and then at the 10 k mark I decided to put a quick one in. As it turned out that particular split came in at 3:48 so I'm happy with that. No Garmin HRM problems. Hopefully those problems (rubbing, miss-readings, non-readings, spikes) are behind me now. Stats as of 15 Jan 2006

Weight	75.7
Prev 7 Days	61.6
Prev 28 Days	243.1
Jan 2006	158.7
YTD	158.7
Monthly Avg 2006	158.7
Weekly Avg 2006	52.9
Total (2001 on)	7899.8

Sat 14 Jan 2006 - Another Rest Day

No run today as other things got in the way. One of the other things that got in the way was my Roland HP136 Piano. I've decided to continue piano lessons but this time I'll do a self study course utilising computer software. Well, my piano has midi capabilities but could not get it hooked up to the computer properly. Half the day and all night Phil (brother) and I were stuffing around with it. Eventually hooked up the piano to Phil's computer and presto, it worked. This at least identified that the problem was not with the piano. Whilst at Phil's we then watched (midnight) the Manchester derby (City v United) on Fox Sports. City won 3-1. What has the above got to do with training and running, absolutely nothing. I thought I'd write about it anyway.

Fri 13 Jan 2006 - Clocked a 1000 visitors

It seems like only yesterday when I started blogging my training. Overnight my blog clocked 1000 visitors and as I write this it's at 1035. Thank you everybody for dropping by, reading what I've written (at times nonsence maybe) and leaving comments. Thanks also to those that simply have a quick glance without leaving comments. I experimented with a free guest book service which is a bit light on at the moment (hint, hint - relo's overseas). Even though that doesn't get much input I'll keep going anyway.

Fri 13 Jan 2006 - No Energy - No Run

I've listened to my body today and decided to make it a rest day from training. I've lacked energy all day and I think it started after yesterday's You Yangs run. Last night I had hot flushes in my face, a weird sensation. Another way to describe it, I suppose, is a tingly sensation, a tad light headed, as if blood wasn't circulating properly. I was at my brothers place later on, about 8.30 pm and described it to him. He thought that it's probably a form of heat exhaustion after my run. Maybe he's right in a sense or maybe yesterday's run was just the straw that broke the camel's back since I've been doing a heap of k's through December until now.

Fri 13 Jan 2006 - Another weight milestone - 75.4 kg

Checked my weight this morning and have finally cracked it into the 75 kg bracket. Haven't been there for, well I don't know, ages. Actual reading was 75.4 kg. And here's a little graph, that from my perspective looks good. To put this weight into perspective, I'm 176 cm (5' 9" and a bit) tall which apparently means my BMI is 24.3. Not bad for a 45, nearly 46, year old.

Thu 12 Jan 2006 - You Yangs 13 km

Date/Time of Run	Thursday 12 Jan 2006 - 3.54 pm.
Location	You Yangs (Great Circle Drive - clockwise direction)
Distance	13.09 km
Time	1:05:44
Pace	5:01 /km
Heart Rate Max/Avg	175 / 144
Weather	22.2 C Sct. high cloud, Wind S 12/18 kts. RH 54%. QNH 1014.
Equipment	Garmin Forerunner 301
Further Data	Motionbased.com
Post Run	Nil exercises (too many ants)

I intended to run this run a little earlier in the day, around 11 or 12 noon. That was all stuffed up as my cable internet connection was playing up and Optus said a technician would be out between noon and 4.30 pm, this was all arranged this morning. Internet connection fixed (or I think it was/is) and decided to run the You Yangs after all and got there just before 4 pm. This is my third run around the You Yangs. Ran around Great Circle Drive in a clockwise direction. I suppose the graphs and charts explain everything. Stats as of 12 Jan 2006

Weight	76.4
Prev 7 Days	86.8
Prev 28 Days	264.5
Jan 2006	146.3
YTD	146.3
Monthly Avg 2006	146.3
Weekly Avg 2006	48.8
Total (2001 on)	7887.4

CoolRunning Messageboards: Word Association

For something completely different I started this thread at Cool Running Australia.

It will be interesting to see if it takes off.

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

Wed 11 Jan 2006 - Easy 12 km

Date/Time of Run	Wednesday 11 Jan 2006 - 4.52 pm.
Location	Derrimut, Heaths, Morris, Sayers, Derrimut, Bindowan, Derrimut.
Distance	12.06 km
Time	1:00:15
Pace	4:59 /km
Heart Rate Max/Avg	151/134
Weather	20.1 C Clear, Wind S 11/15 kts. RH 60%. QNH 1016.
Equipment	Garmin Forerunner 301, mobile phone.
Further Data	Motionbased.com
Post Run	100 Sit-ups

Easy paced run as can be seen by the splits and heart rate graphs. Nothing really to write home about but isn't that a paradox, since as I'm writing this. No rubbing from the Garmin HRM chest strap. Might head out to the You Yangs tomorrow morning, just to break the week up. Stats as of 11 Jan 2006

Weight	76.6
Prev 7 Days	88.3
Prev 28 Days	272.1
Jan 2006	133.2
YTD	133.2
Monthly Avg 2006	133.2
Weekly Avg 2006	44.4
Total (2001 on)	7874.3

Tue 10 Jan 2006 - Night Run 14.6 km

Date/Time of Run	Tuesday 10 Jan 2006 - 8.22 pm.
Location	Werribee River (Virgillia, Tarneit, Hogans, Thames,Werribee River, Heaths, Tarneit, Hogans, Derrimut)
Distance	14.6 km
Time	1:13:39
Pace	5:02 /km
Heart Rate Max/Avg	144/130
Weather	18.0 C Overcast, Inter Light Rain, Wind S 8/11 kts. RH 91%. QNH 1012.
Equipment	Garmin Forerunner 301, mobile phone.
Further Data	Motionbased.com
Post Run	100 Sit-ups

Nice and easy night run. Temperature just right with a dash of rain and I'm not complaining. Garmin HRM, again no spikes, mis-readings (that I'm aware of) or drop-outs. The chest strap didn't rub tonight but that could be for one of two reasons. Maybe because it wasn't as hot or maybe because I shaved a little chest hair away from the relevant spots. I think the latter. It might not look the best at the moment but then again I don't run the streets with my shirt off like Stu Mac. Tesso suggested using some bodyglide (I assume that's a type of petroleum jelly - Vaseline) but I'm not sure how that mixed with the conductive gel would work. Only time will tell. Stats as of 10 Jan 2006

Weight	77.0
Prev 7 Days	88.4
Prev 28 Days	276.3
Jan 2006	121.2
YTD	121.2
Monthly Avg 2006	121.2
Weekly Avg 2006	40.4
Total (2001 on)	7862.3