Its Almost Summer

It was a 5.30am start for the usual Wednesday morning crew of Clairie, Toasty and I. We headed off to South Bank where the tapering Toasty (he & Katy are doing Honolulu Marathon) left us. Clairie and I continued on to complete the Story Bridge loop (just over 16k). We did it in 1h20m, therefore averaging 5 min pace. We were pretty happy with that, it felt slower and it was a bit on the warmish side out there.

Checking the Bureau Of Meteorology the real temp was 23.2 to start and 26.5 by the time we finished, with humidity going from 77 down to 63. The apparent temp range was 25.3 to 28.9. To quote the BOM apparent temperature is the Steadman Apparent Temperature in shade. The Apparent Temperature is an estimation of what the temperature 'feels like' to an appropriately dressed adult. Direct exposure to the afternoon sun would add as much as 8°C to the App Temp.

Off to the gym now for some much needed stretching. Its 31.5 degrees. If I dress 'appropriately' I suppose it will feel like 39.5 on my walk up there.

500 meter reps

Pat had 500 meter reps on the pgm for us today. This was going to be a test for me. I wanted to see what toll the 'not totally flat out but not too easy' half I ran on Sunday took. And I wanted to see where I was speed wise.

We were supposed to have a 45 second recovery but I was running with Lew and he was ready to go after around 40 most times, that was good enough for me. It was great, we really pushed eachother, and on several of the reps got Scotty in on the act with us as well. Without them by my side, or in front, or, on the odd occasion, behind, there's no way I would've worked as hard.

After the sixth rep Pat got us to do a minute out and a minute back to fill in the time waiting for the fasties (they were doing 8 x 500s). And as the session was at New Farm we finished off with a couple of runs up 'Gold Coast Hill'. Funny, I don't think Pat even told us to run up there, everyone just does it these days!

My 500m rep times were -

1:51
1:50
1:55
1:52
1:59 <= a bit of fade, but it was one that finished on an uphill
1:54

The first and last rep were the exact same time as in our last 500m session. The others were all faster. So for my test I'm giving myself a pass :-)

Monday Music - 27 November 2006

Hoodoo Gurus - Miss Freelove 69 (1991)

This one came on my iPod at about the 14k mark of the half marathon yesterday just as I was starting to struggle a little. Its a great running song, and gave me a much needed lift.

And what a cool filmclip!

Boarder's Half Marathon

Even though this one wasn't scheduled to kick off until 8am it was just a stroke of luck that I got there at 6:45am as I was going to register then go down the road and cheer Clairie on in her BRRC 15k. When I got there I found out they moved the start time forward to 7am!

There weren't many adults in the race, I think I was the 9th and final one to sign up. The rest of the crowd were schoolboys so it was great so see fellow PCRG-ers Wayne, Gary and Tammy lining up with me.

The plan was to run just under 5 min pace rather than bust a gut and wreck my training for the week. With no km markers I had no idea if I was doing that but felt comfortable. Heading past the start/finish at BRRC who should be flying in the other direction, just meters from the line, but Clairie! Talk about perfect timing. We exchanged "woohoos" and did the obligatory hand slap :-)

The crowd had really thinned out early, in fact going through South Bank I couldn't see one other runner so was rapt a couple of kms later to be within about 100 meters of a group of four schoolboys - a target! The next song on the iPod was "Boogie Woogie No 5" by Ami & Yumi aka Puffy, Scott's song of the week last week. That was it, I told myself I'd pass them all before the end of the song. And I did ... though their inability to grab a drink at the water table without stopping helped somewhat :-)

I hit the turnaround (and halfway point) at the bottom of the ramp at the Regatta Ferry Terminal in 50:15. It was starting to get a bit warm, so figured the journey back might be slower but wasn't too concerned. The heat was taking its toll and the last few kms were tough. I finished in 1:41.15. I was more than happy with that, it meant an average pace of around 4:50s.

Although it was very low key, it was a terrific event, and almost impossible to fault. The course was great, pretty much the same as the Brisbane Half, just a different start/end point. None of it was on roads. There were water tables at least every 2k (a must in this weather!) with loads of friendly helpers. You could do the lot or be in a team. Though any Year 10 boys entered had to do the whole thing, Year 9s do teams of 2, and Year 8s teams of 3. Relay runners caught the Citycat to the change-over points. There was loads of chopped up fruit and heaps of juice drinks at the finish line. And there were prizes. The one for the first adult was a 'boarders' pack - 2 minute noodles, chockies etc :-)

Afterwards Tammy and Gary introduced me to one of the boys who boards at Churchie (Anglican Church Grammar School). I couldn't beleieve he was the organiser of the event - hence the name "Boarder's Half Marathon". It was a school project and a fundraiser for the Mater Hospital. He deserves an A+ for this one!

A couple of easy 8k-ers

Friday I ran from work at around 5.30am. It was the last thing I felt like doing at the time but once I was out there I was glad I made the effort. Saw Parmy heading in the other direction on the floating walkway so turned around and ran with her for a couple of minutes.

I wanted to throw in a run up Gold Coast Hill to finish off. There was a PT there with a client, so I thought I'd make it look good and do two. Then three. Then four. Ended up doing five of them :-)

*****

Another night shift last night and again didn't feel like running but forced myself out and headed down to The Ship Inn to meet the regular Saturday morning crew. Ran along the bikepath with them then back to the office.

After work I went out to QE2 and ran a 2k warmup with Clairie before cheering her and other PCRG-ers in action in the 5000m. The race didn't start until 8am and by then it was pretty hot and humid, the sun had a real sting to it. I was so glad I was just spectating. That said, I'm running a half marathon tomorrow and its an 8am kick off as well :-(

A Hard Day At The Office

This morning's session at Pat's was 1 x 5min, 1 x 4min, 1 x 5min, 1 x 4min, with just 45 seconds recovery in between. We did this in the middle of The Gardens, so there were a couple of slight hills in there.

There was a big crowd for a Thursday, so many people to chase :-) Although the legs haven't totally recovered from the half on the weekend I felt I wasn't moving too slowly, keeping the likes of Robbie and Toasty in my sights. It was really hard work but on the final two efforts I was able to stay in front of a few people who had me on the first couple, the endurance gained from the long runs must've kicked in.

Of course that last 4 minutes wasn't just 4 minutes. After totally busting a gut to get back to the starting point we had to run up a hill. Should've guessed that was coming!

Back at The Ship Inn after our warmdown looking around I don't think I've seen the crew so knackered in a while, all agreed it was particularly tough. Glad it wasn't just me.

Back in Brissie

A few questions answered ...

Bay - Gold Coast Hill is the name Pat gave the steeeeeep hill (beside The Medina) up to the Story Bridge. In the build up to the GC Marathon and Half this year he got us to run up it at the end of speed sessions we did nearby. Now most of us do it at least twice when we are over there. Old habits die hard.

R2B - Yes, I am thinking about 6ft Track .... thinking about never ever doing it :-)

Scott - Manly is a such lovely part of Sydney but I always stay in the inner west so don't get a chance to run much around other areas except when racing. Being directionally challenged its probably just as well.


*****


At Pat's Tuesday morn I decided to ease back to around 80-90% effort as the legs were a tad sore from Sunday's race. I didn't want to miss this session though as it was Karen M's last one before she heads to Italy for three months of R, R & R - rest, relaxation .... and running :-)

We ran out to West End and did 5 x 1 mins, with a 30 sec jog recovery, then turned and ran back this time alternating fast/jog 30 seconds, with the last one a long sprint to the finish. Clairie had a big day of outdoor adventures planned and was also holding back, so we hung in together and had a bit of fun.

With parking at work and running to and from The Ship Inn it was 12k all up, which I thought sort of made up for taking the session a bit easier.

Sydney Sojourn

Saturday morning ran the 'dog loop' bay run with JD, 11k all up. I wondered why he called it the 'dog loop', until we ran past the park where doggies are allowed to roam free. The cafe there is called Cafe Bones. We didn't stop for a Pupaccino.

Did 20 push-ups afterwards ... not girly ones!


*****


Sunday I was hoping to do a 96 something for the SMC Half, in September I ran it in 97:55. Up until the 10k mark (went through that in 45:44 or thereabouts) the leading lady had been no further than about 100 meters in front. I was starting to tire, and contemplated slowing down and joining Eagle on the 'K Bus' but when we hit the hill just there I started slowly gaining on her and passed her right at the top of it. The glory was short-lived though, she soon flew right past me.

By the time we hit the long hill up to the traffic lights I managed to pass her one more time, thinking she'd get me back for sure as soon as we hit flat ground again around the corner. But she didn't. A couple of kms later when I did the u-turn to head for home I realised she was about 30 seconds behind.

With about 4k to go I put the foot down a bit. The Gnome wasn't too far in front so I had a target and in my quest to get him kept the girl at bay and even passed three or four guys. I didn't get any closer to Gnomey, he must've known I was chasing him :-) When I found out later the girl who came in second is a much better runner but she'd been sick all week I felt kinda guilty for passing her.

My time was 97:39. Not quite what I'd hoped for but I'm not complaining as it was an improvement on last time.
And I didn't taper at all.
And I finished strongly.
And it was a bit warm out there.
And I'd had a glass of wine or two (okay, three) the night before.
And ...................... (fill in the blank).


*****


I didn't really feel like a run Monday morn but wanted to check out the new Glebe foreshore path that Amjan and Fats had mentioned. So cruised on down there - noice :-)

Ran around a few Annandale streets afterwards to make the time up to 30 mins.

Monday Music - 20 Nov 2006

Something different to liven up my blog - a song of the week.




The Saints - Lipstick On Your Collar (1977)

I'll start with one of my favourite covers, and one of my favourite running songs, by one of the best bands to ever come out of Brissie :-)

Please Sir, I want some more

Today at Pat's we had 2 x 5 minute efforts and then continual hill reps at Brisbane's own grassy knoll, the River Stage in The Gardens.

I had an extra long warmup as I parked at work and ran to The Ship Inn. Still it wasn't until the second 5 min effort that I felt good, in it I covered a lot more ground and managed to stay closer to people who were much further ahead in the first.

The hill reps were tough, its a short and very sharp rise. But its great fun trying to pass people, or stop others from passing you. Even though I was working as hard as I could, and it was hurting, and I was wishing Pat would hurry and call out "last one", I was actually disappointed when he did!

The World's Fastest Indian

Clairie and I met up at The Regatta around 5am and put in 4 1/2km (out towards UQ and back) before hooking up with Toasty, Tara, Ciaran and Phil. We headed inbound along the bikepath. Tara and Ciaran dropped off early, Phil hung in with us until the top of Gold Coast Hill.

The Three Muskateers then did an Indian Run over the Story Bridge, where you run single file and take turns at the front setting the pace. What a hoot!

By the time we finished the run it was around 21.5k for Clairie and I in just under 1h 50m (av pace 5:08), though our Garmins didn't want to admit it. After losing the signal a few times mine seemed to cut about 400m out, and Clairie's well over 1km.

Just to finish things off we did 20 push-ups. Well, we girls did the push-ups, Toasty did the counting :-)

Happiness Is A Chemical

Even though I worked last night for some reason it just felt like a great morning for a run. Pat had 1 minute efforts at New Farm on the agenda for us. There was a big crew again this morning including 5 newcomers - great to see.

After the last effort we of course had one last effort :-) This one was a much longer one and then the obligatory run up 'Gold Coast Hill'. Lots of us went back for another go up it. On that second one I ran up with new girl Rosie who has done a stack of marathons but was doing her first speed session in 15 years!

At our post run feeding frenzy everybody seemed to be extra happy, must've been the hard workout. Clairie, Tara, Ciaran and I were talking about Kurrawa - between the four of us we are in three different teams. Ciaran pointed out that we'd all told eachother on Sunday we weren't running today for one reason or another yet had all turned up. Ha ha, talk about secret training ;-)

Hours later and I still feel good. Guess running does that to you. And on that note I'd thought I'd share one of my fave film clips of late ....

Darren Hanlon - Happiness is a Chemical

Double Up Day

Racing on Saturday meant Clairie and I had to do our long run on Sunday. But we still wanted to get to BRRC as we both like to support their events. Also after the race was the AGM which I said I'd attend. So the plan was to do a 5k warmup, run the 10k BRRC race at 5 min pace with fellow PCRG-er Cassie, then do a 10k warmdown.

Pre race we only had time for about a 3 1/2k warmup. Too much chatting :-)

Cassie said at the start line she wasn't up for 50 mins so I thought I'd still not 'race' but rather run at a comfy speed to save something for that extra 10k. Went through 1k in 4:40 when Clairie caught up and we ran together for a while before she put the foot down and took off. The first 5k I stuck to 4:40s to 4:45s, and to challenge myself just a little upped it to do the next 5k in 4:35s to 4:40s. Happy to finish in 46:50 considering I wasn't going flat out.

Post race we only had time for about a 1 1/2k warmdown. Too much chatting :-)

That made 15k for the day, and a long run of 25k had been scheduled, so of course I had an attack of he guilts all morning. The only cure was to run again. I headed out around 1:30pm but only managed 7k though. At 28 degrees it was a little warmish out there.

Missed it by thaaaaaaat much

Last night I'd worked out the lap times I needed to run 12:15 in today's 3000m track race today. Basically every 400m lap had to be 1min 38secs. I'd also figured out what I needed for 12:00 but that was just wishful thinking.

After signing on and me trying to sneak into the 30-34 age category (ha ha, more wishful thinking) Clairie, Schultzy, another lady Elvira and I went off on a warmup. A few kms later we were lining up for the race.

We even had a bit of a cheer squad. Jonesy was on duty at the finish line and it was great to get encouragement from him every time we ran past. Also PCRG-er Jean was there waiting for her races and cheered continually.

My lap times went like this ...

0:46.8 (200m)
1:40.39
1:37.75
1:39.27
1:40.82
1:38.86
1:42.95 (tragic)
1:39.39

Total time - 12:26.23

My breathing was okay but the legs, I think, were tired. I couldn't have gone any faster but recovered really quickly, unlike Tuesday's TT where I was totally knackered afterwards. I'm reasonably happy considering there was no taper whatsoever.

Clairie did so well for her track debut. I'll let her tell her own story.

I suppose there's a few tricks to track running eg how to handle the bends. I'm sure I was sort of slowing down on them. Guess its something different and good experience. Still, give me a 3k on the bitumen any day.

15 mins of Sprints

Had another good session at Pat's this morning. We had what he calls '15 mins of sprints' - fast/jog/fast/jog around a circuit in The Gardens. After yesterday's effort I didn't want to go 100% so for me they're weren't quite sprints. And of course it lasted more than 15 mins.

The legs were feeling heavy, though after three or four laps they started coming good, and on the last few I was able to push it a bit more.

Still, I held back a little wanting to keep something in reserve for tomorrow morning. Clairie and I are doing a 3000m track race. Haven't quite decided on a goal, I'd be happy with something similar to Tuesday's TT (12:14).

Not So Steady

Wednesday morn I decided not to do the mid-week long run as normal but instead wait until lunchtime to put in some secret Kurrawa training. But the weather looked a bit hairy and so I delayed it until it cleared. Ran an easy 8k late in the afternoon.

Felt a little wobbly for a fair bit of it, almost like the sensation of running on the floating walkway at New Farm when the Citycat goes by. Wierd. Probably just tight muscles from the time trial. Or maybe it was from a bad oyster at the Melbourne Cup lunch ;-)


*****


Being the Thursday after our monthly TT Pat's today was a steady 50 min run, plus the 1k no watch. To make up for my missed longish run yesterday I decided to run the 5k from home to the session.

After a couple of kms a little pack had formed - Clairie, Scotty, new girl Deborah and myself. We weren't too far behind the fast guys at all. Pat rolled along and joined us and kept us 'entertained' with his jokes. We turned around just after 26 mins. On the trip back Robbie caught up and so Deborah and I picked up the pace a little to run with him. I checked the time when we got to The Gardens. That 'steady' run averaged around 4:35 pace!

For the 'no watch' 1k I'd nominated 4:20. I knew Clairie & Toasty had put 4 mins so tried to stay just a little ways behind. I couldn't believe when I hit the finish and Pat called out 4:04. It felt slower than that.

Ran back over the bridge with Jonesy. We got to the Ship Inn and continued running down to the pool and back. Unlike most others, including my fellow bloggers, who skipped the warmdown and went straight for the pancakes. Tut tut tut ;-)

I still had to run home so passed on the pancakes opting for a big plate of fruit salad instead. D'oh! As if it wasn't going to bounce around in my belly on the way home.

All up 22k for the day :-)

3k Time Trial

I set three non-time based goals for the year:

1. Run at least 100k in a race .... Done - Caboolture Dusk to Dawn (105.5km)

2. Finish in the top five in the BRRC Championships .... Done - 3rd.

3. Earn my first ever PCRG achievement medal (I'm one of a handful in the group who don't have one, many have more than one).

Medals are awarded when a group member:

Lowers their time in three consecutive attempts (gaps/absences allowed). The performances do not have to be a personal best each time. If a runner has a personal best over the course of 12.59 which was run 12 months ago, as long as this runner runs 13.15/ 13.13/ 13.03/ 13.01 the result will be three improved performances.

Runs a personal best when their previous personal best was set at least four months previously.

This morning I knew there was no chance of beating my PB (11:53 in Feb 2005). My previous three times (all post ITB injury) have been 13:06, 12:49 and 12:20. After a big weekend of running I really didn't think I had a chance of improving my time, so much so that I was almost a late scratching this morning. I thought maybe I should wait and give it a shot in December. But that would have be like fixing a race so I figured I'd just give it my best and if I failed, well, I'd have a goal to work on for 2007.

To cut a long story short I ran as best I could. With just over a km to go I noticed Clairie had slowed and wondered why. She wasn't having the best day and so thought she'd hang back and help me out. What a gem! She encouraged me the rest of the way home and I couldn't possibly give up now as I'd be letting both of us down. Even with about 200m to go I knew I had it nailed but with Clairie there with me there was not letting up.

The result - 12:14!!!! I'm rapt - it was one second faster than my January time and my best 3k of the year.

And finally I get a PCRG medal :-)

BRRC 3 x 5k Relay

Saturday was my first venture over Mt Coot-tha in almost nine months. Clairie and I started early and did 5k before joining the others. After the big downhill we ran back to The Regatta via Park Rd so it was 23k all up.

It was a run worthy of a longer blog entry - nice and cool, a little rainy, great company, yada yada yada, but I was too tired afterwards to write it up. Now I just can't be bothered with too much detail. Other than I made it all the way to the top without walking :-)


*****


Sunday was the BRRC 5k Relay and runners were colour coded - 20 mins or under was red, 21 to 26 was green, and over 27 was yellow. You had your hand marked and then you had to cruise around and try to find two others of different colours so you had a team of one of each. Fun!

I was a green and straight away I hooked up with Cassie from PCRG. She was borderline yellow, her 5k PB being 28 mins, though she said she might well be able to do sub 27, she wasn't sure. We soon found a red guy, Wazza, and he said he'd run first. Cassie was after a longer run today so joined a second team who needed a yellow and ran the first leg for them, and followed it up with the third for us.

After the first 2k (an out and back) Wazza was in front! And he was even further in front by the time he got back to the start/finish for me to take over. That meant for me that I had absolutely no-one to chase, and this played a bit of havoc with my pacing. The first couple of kms were around 4:26. I managed to improve on that and ended up crossing the line in 21:58. Oh, and our team was even further in front :-)

Cassie was off and after the first out and back had about 30 seconds on the next person. A few people watching who knew all the runners chasing her said she didn't have much hope of keeping them at bay. We all hung around the finish line waiting waiting waiting for the first runner to come around the bend and down the little hill.

Woohoo - it was Cassie!!!! She had run 25 something and, after a similar time in her other team, actually ran two PBs in just over an hour. What a legend :-)

Captain Cranky and the Cool Night Classic

After a tough session at Pat's in the morning I didn't want to risk injury by going flat out in the CNC last night. Not that I could have even if I wanted to, my legs were tired and there were soooooo many people.

Clairie, Steve FS and I did a 1k warmup (from Riverside to the start) before squeezing into the first pack. It was just so crowded, it was impossible to get into any sort of decent stride. At about the 3km mark a traffic cop was going totally beresk on the one and only road we had to cross. He told us all he would see to it this race was never going to be on again! After making us wait about a minute or so he begrudgingly told us we could go. This was just before we got on to the Story Bridge .... and its narrow walkway with people walking and cycling in the opposite direction. It was like the start of the race all over again.

Still, I managed to enjoy myself. From the start I'd been running and chatting with Cassie, Emily and Jean from the PCRG but I lost them at the hold up. But going over the bridge I hooked up with other PCRG-ers Dan and Peter, and we stuck together until the finish.


*****


This morning I backed up for another Pat session. It was the same deal as yesterday, 2 x 4mins and 1 x 8 mins. I really just wanted a tempo run so did the 2 lots of 4 mins at about 85%.

After that we turned for the 8 mins and I thought I see once again how many people I could pass, and how many I could avoid being passed by. I picked up the pace but still wasn't going flat out. Then with about 500 meters to go I'd passed everyone in front of me so it was on! Though Gary was right on my tail I hung in there to be first back, beating him by about a meter. For both of us the return journey was just over 7 1/2 mins.

So that's what the view is like from the front :-)

Back in Bris-ness

Wednesday morning was a 5.30 start, meeting up with Clairie and Toasty at The Regatta. As much as I love going away it felt good to be back in the old routine.

We ran into The Gardens and they both stopped and stretched and did push-ups while I ran hill reps for about 5 minutes. Back at The Regatta I figured if I did another few minutes it would bring up 12k for the morning. I ended up doing just a little more to make it a total of just over 14k.

*****

Tonight is the 5.13k Cool Night Classic. Its crowded and the paths are narrow, its impossible to hit out unless you are really really fast and start at the front. I thought it would be more useful to put in a solid training session at Pat's this morning and then just cruise tonight.

At West End we did 4 mins hard, 30 sec jog, 4 mins hard, 30 sec standing recovery and then turned around and ran hard back to the start (over 8 mins). I was happy at the end of the second 4 min knowing I'd gotten a bit further than last time we did this.

Coming back I had 2 goals -

1. Not be overtaken until at least halfway - I wasn't :-)

2. Pass more people than those who passed me - I did :-)

After such a solid session it will be interesting to see how I cope with another run today.