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

Tues 20 Dec 2005 - Reconnaissance - You Yangs

I've decided to purposely include some hill running in my training, not sure how often but once a week or fortnight is in mind at the moment. I'm thinking probably on the off-week of my group run with the CR crew at Brimbank and Williamstown. Around home (Hoppers Crossing) and work (The Tan & Yarra) it's basically flat. Well today, this morning, I ventured out to the You Yangs for a reconnaissance (couldn't spell that before - had to look it up - or was going to use the word - recky). From home only takes 30 minutes to get there, not at all that far. Entry to the park can be a bit confusing as you'll notice from the photo opposite. There's an 'Entry' sign on the left and on the right 'No Entry'. I bit the bullet and entered. The main road circling the You Yangs is Great Circle Drive, most of it a dirt track. Only at the start and finish is it bitumen. It's a one-way road for traffic and most likely for my runs I'll run them against the traffic, not that there would be that much traffic. GCD is a loop road starting and ending just past the Ranger Station. I drove around it and it measured about 13.1 km starting from the car park of the Ranger Station and return. Heaps of hills, the whole point as to why I was there today. Very hard to get lost if staying on the road. The Ranger Station was closed. I was hoping to pick up some maps of the trails and get some local knowledge, but that wasn't to be. I'm planning heading out there tomorrow for my first run. I'll be taking Glen (15 yr son) with me and he'll follow on his bike. While I thinking of it, he can carry my supplies. Must go now, getting ready for another run, for something different (yeah right), to the Werribee River and return. Glen's tagging along on his bike.

Mon 19 Dec 2005 - Back to the river - 16 km

• Time of run - 3.50 pm
• Location - Werribee River to Shaws Rd
• Distance - 16.31 km
• Time - 1:28:11
• Pace - 5:24 /km
• Heart rate - 239/128

Warmish day today about 27 C and clear. I had planned a 16 k run and at the last minute I decided to don the fuel belt loaded with 4 bottles of Gatorade. Thank god I did, 20 mins in and I was feeling the effects of the heat (and probably yesterday's 20 k'er). That was it, every 20 mins I drank half, maybe more, a bottle of Gatorade (100+ ml). I think this just kept me afloat. On the last few k's I had no inclination to speed up, it was just an amble home. My legs at this point were very heavy and right calf it seemed was wanting to seize up (that's the only way I can describe it - a weird sensation) but it didn't. Normally I pump out sit-ups after most runs, couldn't be bothered today, hang-on - I just remembered, I did 200 just before heading out.

Stats as of 19 Dec 2005

Weight : 77.3 kg Last 7 Days : 103.5 km Last 28 Days : 318.8 km December 2005 : 223.5 km YTD : 2335.6 km Weekly Avg (2005): 44.9 km Monthly Avg (2005): 194.6 km Yearly Avg (2001 on): 1534.6 km Total (2001 on): 7673.0 km

Xmas Present arrived

Received my Cool Running cap in the mail today minus the T-Shirt. The kids will wrap it and put it under the xmas tree.

Sun 18 Dec 2005 – Williamstown Foreshore – CR group run – 21 km

Morning Stuff

On these long runs, especially starting early at 8 am as per usual I was up and out of bed at 6 am. I can't be long running and not have any breakfast. Breaky all done by about 6.30 and so heaps of time for digestion.

Since I had time on my hands I checked emails, Cool Running site and a Sunday ritual, have to check the Premier League Soccer results. For what it's worth Man U beat Aston Villa 2-0. I watched the first half last night which finished about 12.30 am (this morning). Because of the time I couldn't watch the second half, well I could but I would have been stuffed this morning.

Arrival

I arrived at the Newport Athletics Track car park about 7.45 am and quite a few turned up, some new CR faces and I think 2 runners from the Hobsons Bay Running Club.

Okay, here's the group photo(s). Had to be two as there was no independent person handy to take a single shot. I took one and Grasshopper took the other (with me in it).

Roll Call: Left to Right - John, Morley, Hobsons Bay runner, Jo C & Pete, Grasshopper or Me (depends which photo), Wiseman (yellow six foot t-shirt), Hobsons Bay Runner (ultra marathoner), Stu Mac (Stuart from Hoppers), Tiger Boy (from Mooralbark) and Also Ran (Stephen from Hoppers).

We're off

After taking the group photo and putting the camera back in the car I turned around and they were off and running, “Hey guys, what about me?”

Before taking off most agreed that the run would be about 2 hours and that was fine by me.

I turned on Mr. Garmin and I was off, initially into catch-up mode and after 200 or so metres I was with the group.

Our track took us west initially though the heart of Williamstown and continued west with the bay on our left and running into a headwind. The headwind didn't bother me as it would be a tailwind on the return.

See you later Jo C & Pete

About the 7 km mark Jo C & Pete (the Welsh couple) turned around and headed back for a 14 km run. This is one of the best things about an out and back course, anybody can turn around at any point and still have a good run.

Decisions, decisions

We all continued on until we came across a foot bridge in Altona which was flooded a few centimetres. This was about the 10.7 km mark. It seemed like we held a committee meeting deciding whether to continue on and get our feet wet or call it the turn-around point.. Wiseman was not interested in the discussions and ran through, as he got to the other side the committee had decided and it wasn't good for Wiseman. We were not getting our feet wet and called him back. The only thing missing from this committee meeting was somebody saying “I second that motion”. I was easy either way. Maybe if I had followed Wiseman, maybe the others might have felt a little bit more compelled to run on. I think Morley wanted to.

On the return leg Stu Mac (Stuart) blitzed it. From the flooded bridge all we could see was smoke emanating from his runners and he was gone not be to seen until we finished. He told me he did the return leg in about 45 minutes.

Along the route there are heaps of water stops. I was the the only one wearing a fuel belt and had four bottles of water (800 ml) and home-made gel. I really didn't need to stop at the water stops but I did anyway as it's a group thing. Now I know there's heaps of water stops I might leave the fuel belt behind next time.

Stats of this run

• Distance : 21.56 km

• Time : 1:55:12

• Pace : 5:20 /km

• Heart Rate Max/Avg : 240/137

Heart Rate

Of recent times my heart rate maximums have not really exceeded 150/160 bracket with averages around 130/140 bracket. Today, even though I felt good, my heart rate readings were through the roof. I have Mr. Garmin set to beep at me when my heart rate exceeds 185 bpm. Early in the run, within 5 minutes, it beeped, I looked, it indicated 240. At this particular time it didn't bother me, I put it down to an erroneous reading, no way could it be 240. My heart rate did settle back down to a reasonable and believable figure.

Minutes later and continuously throughout the run I had high readings in the 190's and then return to normal readings. As I mentioned, I wasn't energy sapped and I wasn't really running an exerting pace.

The only time I exerted myself was the last kilometre where I paced out at 4:30 /km and during this section my heart rate maximum reached 160. The graph at the side clearly shows the weird readings.

I'm wondering how I can interpret these readings. A couple of things have come to mind. First, is this an early indication of problems to come (onset of flu or the like). Secondly, is this a sign of over-training (I have done a heap of running recently). I'm not sure, only time will tell. I don't want to talk myself into a problem (flu or whatever) just merely to prove myself right.

Next group runs

Well our group runs have come to an end for the year. We'll have a break over xmas and the new year and start up again on 22 January 2006 at Brimbank Park and two weeks later on 5 February back at Williamstown.

Morley will keep us posted via CR thread and Grasshopper will update the Run Guide on CR.

Stats as of 18 Dec 2005

Weight : 76.9 kg Last 7 Days : 87.2 km Last 28 Days : 315.0 km December 2005 : 207.2 km YTD : 2319.3 km Weekly Avg (2005): 45.5 km Monthly Avg (2005): 193.3 km Yearly Avg (2001 on): 1531.3 km Total (2001 on): 7656.7 km

Sat 17 Dec 2005 - Rest Day - AusRun Forum signup

Rest Day I didn't plan a rest day today, it just worked out that way. The plan was to run about 4 pm or thereabouts. In the afternoon it became very windy, I mean very, very windy and then the rain started. The rain didn't last long but was long enough to make my mind up. I really didn't feel like running in crap weather and made an executive decision, ' stay home and stay dry'. It really wasn't a hard decision to make. I've run heaps this week and got a 20 k'er booked in for tomorrow at Williamstown with the Cool Running group. AusRun Forums Came across the AusRun Forums today and registered using 'Steven' as my nick, same as on Cool Running.

Fri 16 Dec 2005 - Streets of Hoppers 12 km

• Time of Run - 4.40 pm
• Location - Streets of Hoppers Crossing
• Distance - 12.25 km
• Time - 59:59
• Pace - 4:53 /km
• HR Max/Avg - 145/135
• After Run Exercises - 200 Sit-ups

Easier and more pleasant run this afternoon, more so than yesterday's effort. It was still a warmish day, around 30 C. I only planned 12 k's and giving the Werribee River a miss today, more so for a change of scenery than anything else. My feet were still a little tender from the blisters yesterday so I vaselined them and wore two pairs of socks. On with my Brooks and straight away the soles were digging into my soft blisters, no way could I run in those runners. Put the Puma's on and a much more comfortable fit and so ran with these, even though I thought I preferred the Brooks after copping a little niggling foot pain the other day whilst wearing the Puma's. On return home pumped out 200 sit-ups.

Stats as of 16 Dec 2005

Weight : 76.7 kg Last 7 Days : 91.9 km Last 28 Days : 314.7 km December 2005 : 185.6 km YTD : 2297.7 km Weekly Avg (2005): 45.1 km Monthly Avg (2005): 191.5 km Yearly Avg (2001 on): 1527.0 km Total (2001 on): 7635.2 km

My weight has been on the gradual decline for a while, though it has been hovering around 77.5 to 78.5 kg for the last few weeks. Now I'm into the 76 kg bracket and hopefully I'm well and truly on the way to 75 kg. I'm hoping not to see 78 kg for quite a while. At 75 kg I'll re-assess. I think I'm on track for my 2400 km for the year if I just continue at this current rate. I've only got another 103 km to run in 15 days.

Fri 16 Dec 2005 - Runners World & Melb Half Marathon

Purchased Runners World (January 2006 Issue) magazine today and low and behold, page 74, there's me, the starting line of the Portland 3 Bays Marathon. I'm the guy dead bang in the middle, in the green shirt. I'm actually wearing a rival magazine's running cap, as is pbig (Peter) just behind me. The only CR cap is worn by Digger just in the background. My blog relating to that is here. Also today I received in the mail my Certificate of Completion for the Melbourne Half Marathon run on 9 Oct 2005. Confirms my time of 1:36:58 (pb by the way) and overall placing of 427, gender placing of 377 and age placing of 24. The Certificate of Completion is more like a docket than a certificate. Maybe the marathoners were treated to a bigger piece of paper. My blog relating to that is here.

Thurs 15 Dec 2005 - Hard draining 20 km run

Time of Run - 10.10 am Location - Werribee River to Cottrell St and return Distance - 20.63 km Time - 1:52:40 Pace - 5:27 /km HR Max/Avg - 150/138 After run - 100 crunch/twists I headed out earlier than normal today. Even at 10 am in the morning it was very hot, about 30 C. I sort of planned 16 k's but if things went well I'd extend the Werribee River part to Cottrell St and then return, making it about 20 km. More or less straight away in the first kilometre I received a phone call from a potential buyer. I'm trying to sell my Kawaski ZZR-250 motor bike. So I was chatting to him for a few minutes hence the slow first kilometre . I got to my 16 km turn-around point (Shaws Rd) and decided to continue on to Cottrell St and then return. I was feeling alright at this point. (famous last words) I should know better by now, but on these long runs especially in warm to hot weather, I should be carrying water and gel. Today I wasn't and I paid the price. After turning around at Cottrell St I started feeling queasy and a little uneasy, needless to say my pace started to drop off. To make matters worse both my insteps started blistering AND my cotton singlet was chaffing my chest (maybe I should consider shaving). After leaving the Werribee River part of the run, I was eyeing off water taps along Thames Blvd. About the 17 km mark I came across a building site and asked the builders if they didn't mind if I drank from the tap. I certainly didn't expect them to say no, which they didn't. I couldn't drink from a tap without first getting permission. I drank for a good minute, maybe longer. This only offered slight relief but was refreshing all the same. I was stuffed and it wasn't a pleasant run home, about a further 4 km. I was thirsty, criticizing myself for not carrying water and gel, my insteps were killing me and chest was chaffing. What else could go wrong, fortunately nothing. Even though I was energy sapped I forced myself to churn out 100 sit-ups - crunch/twist style. Since the run I've drunk heaps of water and will continue throughout the night. I'm hoping these blisters don't stop me from running.

Stats as of 15 Dec 2005

Weight : 77.1 kg Last 7 Days : 79.6 km Last 28 Days : 302.4 km December 2005 : 173.4 km YTD : 2285.4 km Weekly Avg (2005): 44.8 km Monthly Avg (2005): 190.5 km Yearly Avg (2001 on): 1524.6 km Total (2001 on): 7622.9 km

Wed 14 Dec 2005 - Just another 16 k's (ordered CR Cap)

Location - Werribee River Distance - 16.35 km Time - 1:16:44 Pace - 4:41 /km HR max/avg - 153/139 After run - 100 Sit-ups Just another 16 k's added to my logbook. Weather was quite warm and slight wind. No hint of niggling pain in my left foot from yesterday. Just recently I've been alternating between two pairs of runners. One pair, Puma, they have a narrow sole compared to my other pair, Brooks. Yesterday I was wearing my Puma's and maybe the narrow sole is not good for my stride and/or foot strike. Today, I wore my Brooks and no problems. Note to self, "In future, do not get narrow soled runners, no matter what brand". Cool Running Gear

Today ordered a Cool Running Cap and T-Shirt from the Cool Running website for $80. I'm hoping they will be delivered before Christmas. Cherie and the kids don't know it yet, but that is what they've got me for xmas.

Stats as of 14 Dec 2005

Weight : 77.4 kg Last 7 Days : 75.3 km Last 28 Days : 287.1 km December 2005 : 152.8 km YTD : 2264.8 km Weekly Avg (2005): 44.4 km Monthly Avg (2005): 188.7 km Yearly Avg (2001 on): 1520.5 km Total (2001 on): 7602.3 km

Tues 13 Dec 2005 - Post PB Werribee River 16 k'er

Time of Run : 3.45 pm Location : Werribee River Distance : 16.4 km Duration : 1:22:03 Pace : 5:00 /km HR Max/Avg : 149/137 First run since PB on Sunday. Couldn't run yesterday due to a headache for most of the day, so in a way a forced rest day. Just a nice easy paced run today from home to Werribee River, along the path to Shaws Rd and return. Weather wise it was warm humid conditions so in a way really didn't want to run hard or fast. Slight Injury About 30 minutes into the run I felt a little niggling pain in my left foot, the top of, at my ankle (probably a body part name for that - can't think of it at the moment). What was annoying though is that I didn't mis-step or step on a crack it just happened. I slowed down somewhat and ran through it and the mild pain disappeared for the remainder of the run. On return home I finished off with 100 normal sit-ups and 5 sets of 20 crunch/twists. That took me about 15 minutes. During the night the pain returned to my left foot and had to walk gingerly.

Stats as of 13 Dec 2005

Weight : 77.5 kg Last 7 Days : 71.0 km Last 28 Days : 286.5 km December 2005 : 136.4 km YTD : 2248.5 km Weekly Avg (2005): 44.1 km Monthly Avg (2005): 187.4 km Yearly Avg (2001 on): 1517.2 km Total (2001 on): 7585.9 km

New immediate goal I've worked it out that if I continue running at this rate for the rest of the month I should clock up 2400 km for the year, which equates to an average of 200 km per month. That's my new immediate goal. This at least keeps me running.

Mon 12 Dec 2005 - Post PB Blues

Ok, I should know better by now. After the yesterday's 10 k PB and Saturdays fast 16 k'er, yesterday afternoon I was at my sister's for a bbq with the family. Not much water drunk, though I did drink a few amber fluids, the light version. Woke up today with a headache (eyestrain above right eye) not so much a hang-over (only had 4 cans), I'm putting it down to dehydration effects (which I suppose that's what a hang-over is - but you lot know what I mean). So, no run today for the first day of my holidays. Bloody headache with me all day. I lost count of the litres of water drunk. Weight this morning 78.0 kg. Thanks everybody for your kind comments re - yesterday's run. I'm thinking maybe my goal should be a sub 40 for 10 k's. Until next time.

Sun 11 Dec 2005 - PB Williamstown Sri Chinmoy 10 km

At 7.05 am I was at Sadler Reserve Williamstown registering for the Sri Chinmoy 10 km event. $15 later my registration number was C1066. The race was due to start at 8 am but I wasn't sure how hectic it would be beforehand so I thought I'd err on the side of caution and get there early. As it turned out I had heaps of time on my hands which was great, meeting other Cool Runners and gradually soaking up the atmosphere. Group Photo (Left to Right) :Morley, Grasshopper, Ian & Sue Lostboy, Wobblyman, Greybeard, pbig, Blueboy, pinklady, courtlylove, steven (me), mrs repoman, chilliman. The weather was perfect for the event, virtually no wind and not too hot. Just prior to the start the course directions were announced and I must admit I couldn't remember the directions after the first turn. Oh well, I'll just follow the crowd, it's not as if I'd be leading the bunch. The start line was a ladder and I was about 20 metres back from it. The starting gun went off, well it wasn't actually a starting gun it was more of a "GO". I didn't turn on Mr. Garmin until I crossed the starting line (ladder). It was a congested start and I couldn't get into my rhythm until a good 2 minutes later. Yesterday I was only expecting to run about 45 mins but as I got into it I was feeling very strong and thought why not give it a good go, so I did. Other than the first kilometre, which was my slowest at 4:30 I kept a relatively even pace of around 4:04 or thereabouts. After 2 and 3 kilometres some doubts crossed my mind, "can I keep this pace up". As the course was a loop course I got heaps of encouragement from other Cool Runners as we passed each other. I was even more determined not to slow down. At the 5 km mark (20:54 according to Mr. Garmin) I realised that no one had passed me for quite some time and so made this my little goal for the rest of the race. I also targeted runners slightly ahead. In a way this thinking process cancelled out self doubts. On the last kilometre I could hear footsteps behind me getting closer and closer. No one had passed me since at least the 5 km mark. I had about 500 metres to go and then just floored it, sprinting all the way, those footsteps behind never passed me. According to Mr. Garmin I crossed the line in 41:29 mins which equates to a pace of 4:09 /km. My heart-rate maxed out at 165 and averaged 154 bpm. This was a PB. My previous PB was 25 Nov 2001 Olympic Dream Run in a time of 47:50 mins where my heart rate max was 184 and averaged 170 bpm. What a difference in heart rate figures, I'm guessing it's a fitness difference. Today's 10 km event is only my second since 2001. Presentations were held at Sadler Reserve and three from our group received medals, Peter (pBig), Pink Lady (?) and CourtlyLove. The pancake queue was long but worth it in the end. I felt like seconds but thought better of it, the queue was too long, still. Afterwards most of us met at a cafe in Williamstown for post mortems.

Stats as of 11 Dec 2005

Weight : 77.5 kg Last 7 Days : 81.5 km Last 28 Days : 276.7 km December 2005 : 120.0 km YTD : 2232.1 km Weekly Avg (2005): 44.6 km Monthly Avg (2005): 186.0 km Yearly Avg (2001 on): 1513.9 km Total (2001 on): 7569.5 km

Update 14 Dec 2005 Official results out. I finished in 24th position in a time of 41:40 out of 143 runners.

Sat 10 Dec 2005- Werribee River 16 km - quicker pace

Location : Werribee River Time of Run : 4.20 pm Distance : 16.26 km Time : 1:14:21 Pace : 4:35 /km Heart Rate Max : 166 Heart Rate Avg : 144 Refreshed Having had a rest day yesterday I felt quite refreshed and energetic today. On starting out just an easy pace, I suppose you could call it a warm up. As the run went on I gradually increased the pace. At the 8 km mark just about at the turn-around point I decided to floor it for 1 km. I felt I had enough petrol in the tank to recover after this kilometre and run home. I clocked up a pace of about 3:50 /km for this kilometre. Bloody Dog Just as Mr. Garmin was beeping letting me know that a kilometre had passed a dog in front of me was off its leash. I was still sprinting at this point and started to change direction to veer around the dog. The bloody dog moved into my path, I veered again and again it moved into my path. At this point I had to put the breaks on hard, stumbling in the process, trying to avoid hitting the dog. The people the dog was with didn't seem too concerned at this moment. I passed the dog and it started to follow me. I then heard the people calling for their dog, now they were worried. I decided to sprint again and the dog kept following, it followed me for about 300 metres before it lost interest, then I slowed to my recovery pace. The dog was never a threat as far as biting and/or nipping, it was just a bloody nuisance getting in my way when I was sprinting. At my normal pace or slower it would not have been a problem. Recovery After that fast lap, the following was at an easy pace and I seemed to recover quite well. I picked up the pace for the remaining distance home. All in all I'm quite satisfied with this longish run and the pace achieved overall at 4:35 /km. Ab session On return home I belted out 100 crunch/twists using an exercise ball. They were broken up into 1 x 40, 3 x 20. This type of sit-up seems to really focus on the abs as they seem to be burning at the end. That must be a good thing, I think. Tomorrow - Williamstown 10 km I've got the Williamstown 10 km run tomorrow morning and a heap of Cool Runners should be there. I'm not sure whether today's run was an ideal type of run if I want to get a good time tomorrow. I'll be happy with 45 minutes for 10 k's tomorrow. I'm running it, not so much to get a pb (that would be nice though), but more as a social event.

Stats as of 10 Dec 2005

Weight : 78.1 kg Last 7 Days : 94.8 km Last 28 Days : 266.7 km December 2005 : 110.0 km YTD : 2222.1 km Weekly Avg (2005): 44.4 km Monthly Avg (2005): 185.2 km Yearly Avg (2001 on): 1511.9 km Total (2001 on): 7559.5 km

New Software I've been playing around with new software the last few days. The software package is "SportsTracks" and the website is here. This particular package is geared towards GPS information and is completely free. This package has heaps more features than Garmin's Training Centre software. The graphs and images produced above were produced by Sports Tracks. Here is a screen shot of today's run. It's just one particular view, many others can be selected.