Do I Run For Fun Or Is It Fun To Run?

18 February - A Quick Week

2008-02-19T16:49:00.003+11:00

Well this week was a bit of a shock to the system - I was in charge of the fast groups at the training runs!

Now luckily they were only 5km each, but Monday was about 32 degrees and it was very tough. Wednesday I was rostered on for the slow group so that was some relief. It was back to the fast group again on the Saturday, however it had cooled a fair bit and was a bit easier.

It showed me that I still have some work to do to get my pace back from about 12 months ago, however I did manage to keep at just under 5min km's.

The training groups have been really enjoyable, I take a lot of pleasure from helping people reach their running goals. Even just being able to offer some advice and encouragement is great. I've met some great people and had some fantastic discussions through the runs.

I haven't had any other runs over the week - a buck's day/night on Saturday and stinking hot weather put paid to any runs on the Sunday. I'm hoping to lift the runs to 4 per week very shortly.

11 February 2008 - Yay For Nike! (..am I a sellout?)

2008-02-11T15:21:00.000+11:00

Well this past week has seen the commencemnet of the Nike - Run For The Kids training runs.

In a nutshell these are group training runs from Fed Square of 5, 10 or 10+km's, as training for the race in late March. I lead one of these groups each Monday and Saturday, and the occasional Wednesday.

Monday was the first session and I was looking after the 10km slower group. I had a fantastic group, who really soldiered on in the hot and humid conditions. The banana muffin afterward was well earnt, and a mighty fine muffin to boot.

Wednesday I didn't run, but called in to Fed Square to pick up my gear to wear as a run leader. I made out like a bandit! I got all this great Nike gear and a new pair of runners, which I am stoked about. All of it is Nike+ as well so it will suit very nicely. I ended up going to the Australia v Qatar game as I wasn't working and that was great fun. I'm looking forward to the rest of these qualification games.

Saturday morning saw me assisting with the 10km+ slower group, and this run stretched out to 13km! The group did really well to stick together, and I had a fantastic co-run leader in Cristina. It was a great morning for a run, although the post work drinks on Friday night made for a difficult first few k's.

Overall it was a reasonable week of 23km's, but hopefully I'll get back to four runs in the week pretty quickly.

It was great to catch up with Beki, albeit briefly, as she got in her Tan run on Saturday morning! Melbourne's loss is definitely Sydney's gain there.

FEBRUARY 5 2008 - ANOTHER START!

2008-02-05T18:12:00.001+11:00

Well I'm not going to get any blogging completed if I keep procrastinating about filling in the 12 months of missed time on here, so in a brief nutshell:

- Changed jobs
- Got married

They were both much more important to me than that, however this is neither the time or the place to get into these events.

Anyhow, onto my running......

Over the past 12 months, since the cursed hamstring injury, I have really kept on with the running (....with the slight exception of the 5-6 week Christmas period).

Highlights over this time were:

- Became a run leader for Start to Finish/Nike
- Ran as a pacer for the Melbourne Half Marathon
- Was running close to 50km per week
- My wife completed her first ever half marathon

So that just about brings you up to Feb '08. I am slowly building the miles back into my legs, up and around 25-30km per wek at the moment. I won't progress too slowly though as I'm coming from a reasonably solid base. Hopefully will have that around 40-50km per week by early March.

I'm a run leader for the Run For The Kids training runs, which entails leading a group 2-3 times a week over 5 or 10km. It's really good fun, and I love watching others really gain something from their efforts. Plus I get some really cool Nike gear for free!

Goals for this year:

- At least one half marathon I run for me.
- Enter more 'unique' fun runs.
- Lift my long runs into the 30km ball park.

I'm hoping to update this blog on a weekly basis from here, so if you stumbled across this please check back and pass on any comments!

10 October 2007

2007-10-10T19:30:00.000+10:00

Well, it was high time I returned to the world of blogging.

A fairly hectic 10 months since my last post - Chrismas, getting married, and a new job have all conspired to keep me away from the ramblings here. Over the next week I will attempt to fill in the gaps of the missing months to bring you up to date with my activities!

November 23 - Oh Crap!

2006-11-24T08:33:00.000+11:00

I'm definitely not a happy camper today, a torn hamstring while playing touch has pretty much put paid to my thoughts of doing the Knox Half in December.

Was really filthy after I had done it, as we were leading 7-0 and it was late in the game, and then it just popped!

I could rant and rave, but that's not going to do me any good, so now it's focus on my recovery and make sure I do everything to avoid a recurrence.

So I mightn't be on the blog too much over the next week, but I'll still be reading others' blogs and also on the AusRun forum.

November 22 - A Different Path Home

2006-11-23T14:32:00.000+11:00

I was thinking of doing a longer run tonight in preparation for the Knox Half, however after a solid speed session last night wiser heads prevailed.

I decided on a different path, although not as scenic as my usual trail home, it made for a good change. I headed up Upper Heidelberg Road to Darebin Road, and then followed Darebin Road all the way to High Street in Northcote.

There was an ulterior motive to my course selection as well, as we were heading to the Northcote Social Club later to see Weddings Parties Anything and I wanted to check out what was around the area for dinner.

I headed south down High Street all the way to Queens Parade in Clifton Hill, where I turned south again along Gold Street, which I followed until it ended in Collingwood. Then it was down Wellington Street all the way to Victoria Parade and home.

All up it was a touch over 10km which I covered in around 60 minutes.

As a sidenote, dinner was at Lambs for a great feed of Greek food, followed by a rockin' set of the Weddings. It has made me look forward to Queenscliff Music Festival all the more this weekend.

November 21 - HV Training Session

2006-11-22T10:29:00.000+11:00

Tonight I ventured for my first session with the HV Training group under the watchful eye of super coach - Tim Crosbie.

After a warm up jog from East Melbourne down to the Tan and then a half lap of the Tan and up to Fawkner Park, I meet up with the group. There was one friendly face immediately (Em), and a largeish group of 20-25 runners.

Tonight's session was 8 x 300m (Fast) and 8 x 300m (Recovery), alternating fast and recovery. This session sounds a bit easier than it actually was, especially as it was still 30 degrees when we commenced. The first 4-5 fast 300's were fine, however I felt I started to wane a bit on the last bit, but managed to complete the session maintaining a reasonable speed.

A 5-10 min warm down jog, followed by some stretches and ab exercises completed the session. I didn't complete the last ab exercise as I felt my back getting a little sore from my complete lack of core strength.

Then it was the jog home to East Melbourne.

All up it was an enjoyable session, more enjoyable on completion than actual participation however, and given my warm ups etc. a total of 14km was run.

November 21 - Catch Up Time

2006-11-21T09:58:00.000+11:00

Due to several circumstances, not the least being a lack of internet time, I have been unable to update my blog, so I will give a quick run down on my runs until today:

November 6 - 13: No running at all due to the infected blister on my foot. Couldn't really even wear socks and shoes for too long as it got worse in those, so a lot of resting with my foot uncovered and raised.

November 14: A nice 8km run home from work. No land speed records, but just wrapt to get out on the roads again. The good news was that the shoes didn't affect my foot at all.

November 18: Post large evening and pre mate's wedding down at Cape Woolamai. Ran along the bike path from Cape Woolamai to San Remo and then along the beach back to Cape Woolamai. Absolutely gorgeous run in great weather, and all up a gentle 8km.

November 20: Meant to do the 4.7km run with the Nike group, but my fiancee really struggled in the heat so cut it back to 4km. Looking at joining in with the HVT group tonight, so an easy jog wasn't too bad.

So I'm back up to date and more in depth blogging to follow.

November - Melbourne Cup Weekend

2006-11-08T10:07:00.000+11:00

I was uncertain about what type of running I would get in over the weekend, as I had a few other bits and pieces on the go.

I managed two good runs, but missed a third for an unexpected reason.

The first run was on Saturday morning down in Traralgon. I was back in my old home town for the races on Saturday, so decided to do an easy trot around in the morning. It was good going past a lot of places that were a big part of my growing up, and funny seeing how things had changed, yet still were the same (..if you know what I mean!)

Anyway I completed 10km in an easy pace, although there were a few areas I didn't enjoy as much due to large numbers of magpies and memories of some swooping action as a kid!

Sunday I was back in Melbourne, and after a lazy day decided a longer run was on the cards. So I set off through Abbotsford and joined the Capitol City Trail behind Victoria Park. I headed north alongside Merri Creek, and then continued following the trail along the path through North Fitzroy and Carlton. From there it was through Princes Park, around the Zoo and Royal Park, and then joining up with the Moonee Ponds Creek section of the path at Racecourse Road. South until I got to Footscray Road, and then along there to the Docklands and over the La Trobe Street Bridge, through the city to Victoria Parade and then home.

All up this was a 19km run, covered in 1hour and 48 minutes. The longest run I have covered in a while, and I felt pretty good throughout, although was definitely tired at the end.

The plan was to do a run on Monday night as well, however I had a blister burst and on Monday afternoon it had begun to get quite sore, and when I had a look at it there was a dark red patch all around one edge. So I have had to put the feet up and let the blister dry out and heal. So it may be a quiet week for me!

November 2 - Run ...and then touch!

2006-11-03T09:20:00.000+11:00

Tonight I was having off touch, so I decided to do a run and then go down to support the team.

I headed off down through Fitzroy Gardens and past the MCG and Tennis Centre, before heading along the Yarra on the north side towards Flinders Street. Once I reached the aquarium I crossed the river, past the Casino and further along the river past Polly Woodside and South Wharf.

I was feeling pretty good at this stage, although I wasn't breaking any land speed records, and turned down Montague Street and followed that to York Street. Then it was along York and few side streets in South Melbourne to Park Street along to St Kilda Road. Then down to Fawkner Park and the touch fields.

All up it was 11km in just over 62 minutes.

Then as the team arrived for touch I got the news that we had a late pull out, and I was needed, so much to my dismay I had to play. The legs didn't have a lot of zing left, but I battled a way and did okay. We lost 8-4 to the top team, but after being down 6-2 at half time we improved a lot in the second half. We have a few players who haven't played before, so they are gradually picking up the game.

November 1 - A Good Start

2006-11-02T08:46:00.000+11:00

I have started the month nicely with a solid 9km hit out on the first day.

I went on the 'hilly' course home from work, which incorporates the hills around Yarra Bend and Studley Park. I pushed it a little bit harder at the back end of the run to try and build a bit more strength and endurance.

The new shoes are going well, still getting a blister on the arch of my foot from the Supernova due to the increased arch support in comparison to the Structure Triax, and it is definitely not as cushioned as the Nike either. I am a little sorer in the lower legs again due to this.

It is going to be difficult to fit in much in the way of running over the long weekend, as I am heading down to Traralgon, in a marquee at the Traralgon Races on Saturday, cousins 18th birthday on Sunday and then a big night planned cup eve watching Mick Thomas and the Sure Thing.

I'm hoping to get a 10km run in tonight and possibly Saturday morning, and hopefully a long run on Sunday or Monday afternoon about 18km.

Sounds good now, but very unsure whether I will actually do this.

October Update

2006-10-31T17:02:00.000+11:00

October resulted in 130 kms, definitely getting back into the swing.

Well I have covered a total of 1245 kms so far in 2006, and that has taken me from Melbourne to Mungo Brush on my race around Australia.

What's a Mungo Brush I hear you ask, well my friends Mungo Brush is the name of a small rocky hill that is near the Myall Lakes north of Newcastle. A camping ground and rainforest walk are it's two greatest attractions.

October 30 - The Run Home

2006-10-31T10:45:00.000+11:00

Tonight was absolutely spot on for a run. Fine and low 20's with virtually no breeze.

My legs, especially my lower legs, were fairly tired and sore this evening, something I felt particularly on the run down to Chandler Highway. I think a mix of new shoes and hard surfaces has contributed a little to this.

As I went along Yarra Boulevard my legs warmed up properly and I found a nice comfortable rythym. As I went over the Yarra at Fairfield Park and surged up the hill, the shoes were finally feeling like they fit.

Alongside Yarra Bend Golf Course and across to Studley Park for the major hill, up the path and then along Yarra Boulevard again towards Abbotsford and I was really working pretty well. Finally across Gipps Street, and I pulled the pace back a little for the easy jog home.

All up it was 9km completed in 51 minutes.

October 28 - Hard Running.

2006-10-30T12:43:00.000+11:00

This morning I had arisen at 8am after 5 hours sleep and a fairly solid session at a friend's bucks party. The weather was better than overnight, however it was still very cold and a solid wind.

I left the place we were staying at and decided to head south along the Esplanade from Mt Martha towards Safety Beach. This was directly into the headwind and it made it very tough going indeed.

It was also fairly hilly, so the pace was nothing to right home about. Although the way I was feeling it could have been downhill with a gusty tail wind and I still would not have been able to produce any pace.

I hadn't seen the new Marina development in Safety Beach before, but it was impressive. Some of the engineering feats achieved are astounding.

Anyway about halfway between Safety Beach and Dromana I turned around and it was much easier with the tail wind, although the damage had been done early. I grabbed the paper from the small service station and continued back up to the holiday house.

All up it was 8km in around 50 minutes, which I badly needed.

The weekend then just continued on with breakfast at a cafe in Mornington beginning with a shot of espresso laced with a shot of sambucca. Tasted great, but not what I needed before food.

October 26 - Two Runs

2006-10-27T09:14:00.000+10:00

Tonight was test drive evening for the new runners as I was going to do two runs.

The first run was the usual jog home from work, which because it was a two run evening I took nice and easy. I utilised the Adistars for this part of the run and they gave a smooth and comfortable ride. The bridge in my right shoe was a little higher than the bridge in my old Nike Structure Triax and I found it was rubbing a little due to the changed motion. At about 5km in I had to stop to adjust the sock and shoe and it really settled down after that. All up this run was 7.5km which I completed in around 44mins.

The second run I was joined by a couple of friends and had changed into the Supernovas. We ventured through Fitzroy Gardens, across the Tennis Centre Bridge and then along the river side of Batman Ave. Then it was across William Barak Bridge, through the MCG Gardens, and finally up Powlett Street home. The Supernovas were noticeably heavier than the Adistars, but gave a very smooth and comfortable ride with no issues from the small blister gained in the first run. All up this run was 5km run in just over 25mins.

I won't do two runs in a night too often, but wanted a few more km's than the second run would offer. To celebrate we checked out Dee-Lish on Smith Street which had a $10 Parma and pot deal. The parmas were big and tasty, not the best I've had but far from the worst. Well worth checking out.

October 25 - New Wheels

2006-10-26T08:57:00.000+10:00

Today's post is just to show off my new runners!

Introducing the Adistar Controls:

And introducing the Supernova Controls:

Thanks to a sale at the Adidas Warehouse in Collingwood, both pairs were bought for a grand total of $177.50!

October 24 - The Tan

2006-10-25T16:44:00.000+10:00

Tonight I jogged down to the Tan with my better half, and then did a quick lap beginning and finishing at the bottom of Anderson Street hill, before jogging back to find my better half.

This meant a jog back to around the pillars and then a 2.5 - 3km walk home.

For the first time ever I wasn't actually passed by anyone around the Tan. I know all that means is no one else who is quick was running at that time, but it's still good for the ego!

A quiet night followed, and am feeling my left calf a little, but was a very good blow out.

October 23 - Hills

2006-10-24T08:39:00.000+10:00

Tonight was a great night for a run home. About 22 degrees, with sun and no wind, perfect.

I followed my usual route along Heidelberg Road, then south down Chandler Highway and then along Yarra Boulevard. From here I cut across the Yarra River to Fairfield Park, alongside NMIT, and then down past the golf club.

Across the Yarra again to Studley Park Boathouse, and then up the fairly steep path to Studley Park Road. From here I cut back to Yarra Boulevard, and followed the road up the hill on the opposite side of the river to Collingwood Children's Farm.

Then it was downhill again, back across the river to Gipps Street and through Abbotsford to East Melbourne.

All up it was a 10km hilly run in 52 minutes, which was really smoking for me.

Felt good and fresh when I completed the run, so I think the km's are really starting to pay off again!

October 21 - Long slow run

2006-10-23T09:10:00.000+10:00

This morning was my only chance to get a long run in for the weekend, so I was up and out of the house by 8:30, not my favourite time for a run, but wasn't too bad nonetheless.

The morning was coolish, but not terribly so, and with very little breeze it was a good morning for a run.

I headed morth along the Yarra from Gipps Street, and at Dights Falls I followed the Merri Creek path until I reached Rushall Station. It was here that a light rain began to fall, so I was getting a bit concerened as the clouds had gotten a little darker.

However as I turned onto the rail trail through North Fitzroy and Carlton the rain quickly cleared and it was great running weather again. As I got to Princes Park, there were a few more bodies about, so that helped take my mind off the running a little.

From here it was along the underpass and a lap of the zoo, then down through Royal Park, and into Melbourne Uni, down to Grattan Street and through to the Exhibition Gardens. Cutting through the gardens I ran down to Victoria Parade and followed this back to East Melbourne.

All up I completed 17km and finished this in a touch over 100 minutes, so a good steady pace.

October 19 - Touch .....and a run.

2006-10-20T14:04:00.000+10:00

Tonight was touch football, so I hadn't planned on going for a run, but despite a 7-2 win I was pretty frustrated after the game so decided to run home.

I did the almost 4km in a tick over 16 minutes which was really flying, especially after a good run around on the touch field.

It did the trick however, as I was much calmer when I got home and was able to relax properly. I know that if I hadn't gone for the run I wouldn't have slept properly due to not being able to release the stress.

In reality I got pretty frustrated over some really stupid little things on the field, and all to do with our team not playing properly, the other team were great and we had a really good ref as well. It does get to me when we have people who are just learning the game and need to be shown and told the correct way to do things, and people continually go for the hero plays and don't work hard in defence.

Oh well, I'll get over it!

October 18 - Medium Slow Runs

2006-10-19T08:41:00.000+10:00

The run home from work tonight was extended a little to get up to 10km. The 7-8 km run was getting a bit stale, and unless I want a short sharp run (or am in a hurry) I won't do the shorter runs home any longer.

I am just aiming at building up the kilometres in my legs before the Knox Half Marathon in mid December. This is a warm up for a crack at a time early in 2007, so it will be good to test myself out over the distance.

So tonight I followed Heidelberg Rd to Chandler Highway, south to Yarra Boulevard, and then along the Yarra track and over the river to Fairfield Park. Another south turn at Yarra Bend Road, past the golf course and over the river again to Studley Park. Up the path to Johnson Street, then along the river on the opposite side to the Children's Farm to Gipps Street, and once more across the river and through Abbotsford and East Melbourne home.

My legs felt pretty heavy due to the sprinting during the past week, something they are very unused to! Nothing overly bad however, and they will get used to it.

Outline for the weekend is Touch Football tonight, and then 16km either Friday night or Saturday morning, depends on the weather. Engagement party on Saturday night and then recovery on Sunday.

October 17 - Collingwood Aths

2006-10-18T09:23:00.000+10:00

I jogged down from work to the Collingwood Masters Aths to check out whether it is for me or not. First thing I noticed was that they are a genuinely friendly bunch of people, really went out of their way to make me feel welcome.

The night consisted of a 50m sprint, 4x200m relay and a 8/12/16 lap race. I signed up for all three with no real expectations.

The 50m was first, and this did not get under way until 7:30pm, which was a bit of a sign of things to come, as the night was scheduled to start at 7pm. I ran okay in that although I'm definitely not a sprinter. I didn't get my time for that, but came about third.

Next was the 4x200m relay, which was after about a 20min wait, as the teams were worked out. I found this hard, as I struggled to keep warmed up, even though it was a warm night. I'd hate to think how bad the delays would be on a cold night. Our team ran pretty well and came second. I ran the third leg and made up a fair bit of ground on the two teams in front, although got overtaken by a fellow who was absolutely flying.

Everyone moved back towards the clubrooms after this and I sensed another long break, so as I'd only signed up for the 8 lap and it was 3.5km run home I opted to pull out of the final event and jog home instead.

I was pretty disappointed about all the waiting around only for 2 events, it might have been a bad night and I'd like to hear others thoughts regarding this from other venues. But to me it seemed like a lot of wasted time. I'll probably go back next week to see if it improves, but it has got a bit of work to do for me to regularly attend.

It's a good night for a social chat and a few races with friends, but I'm looking for something more for speed and tempo work.

October 15 - Spring Into Shape II

2006-10-16T09:03:00.000+10:00

Again I didn't overly prepare for this run too well. Some very sore legs from my first game of touch on Thursday night, lots of sprinting in the heat, and then a round of golf on an extremeley hilly golf course followed by 8-9 stubbies meant I wasn't going to set the world on fire.

It was a great day for a run as well, with a bit of cloud and a breeze, definitely not too hot. Again I went out way too fast and paid for it in the second half of the race, I just can't manage to pace myself well in race conditions. My splits for the race were:

1 km - 4:04:50
2km - 4:28:24
3km - 4:36:75
4km - 4:47:56
5km - 4:50:85
6km - 4:39:54
7km - 4:48:86
8km - 4:42:68

All up it was a 36:58:98, which is a PB, but one I should be able to easily beat if I can get this fandangled pacing right!

Was good to meet up with a large number of Ausrunners, I won't mention every individual name, but some great results achieved by all!

October 6/8 - Long Run and Marathon Watching

2006-10-09T13:42:00.000+10:00

On Friday 6th October I decided to do a long run home from work.

So I headed from Ivanhoe north along Lower Heidelberg Road and then down through the Boulevard to the Yarra. Then it was north again to the Burke Road bridge, across the Yarra and then followed the river and the freeway back to Chandler Highway, along the bush trail and over the Yarra again to Fairfield Park.

From here it was alongside Merri Creek and the Capitol City Trail to Dights Falls, and then through Abbotsford and Collingwood to home. I was a bit sore in the lower legs, and didn't real get to feel comfortable, but nothing to gte concerned about either.

All up it was 14km in 82 minutes at a pace of 5.51.

Fast forward to Sunday 8th October and I jogged down to the Melbourne Marathon course with my better half. It is truly inspirational watching people push themselves so hard physically, so the clapping and cheering I could give to support any runner that passed by seemed the least I could do.

I missed Em who scorched through her half in 104mins, and caught a quick glimpse of Clarkey, but decided it couldn't be him as this bloke was going to finish in around 3 hours, which was impossible on Clarkey's prep! How wrong I was.

Then saw Tony come through and gave a few cheers, at which time I caught sight of Marty and 'the ducklings' and chatted until Michelle came through. Was rapt to see how excited and proud of mum Michelle's family were, and she thoroughly deserved it all.

Congratulations to all that completed the course, and specifically to Em, Clarkey, Tony and Michelle. Although you had differing degrees of success, you all ran PB's and achieved something that not everybody can.

October 4 - The First Hot One

2006-10-05T12:39:00.000+10:00

The run tonight was in 30 degrees, the first really warm one of the spring.

Followed the same route as last night, and felt a bit of difference with the warmer weather. I love running at this time of year, more people out and about, and much easier to motivate myself for the run.

The only problem with the run in the warmer weather is that I got home at 5:40pm and had to meet a friend at 6:00pm to go and see a potential wedding photographer. Now unfortunately even after a rushed shower, the sweat keeps on coming. So I did the best I could to be ready for the trip out to Hampton.

Luckily it was warm enough that the sweat dried up rapidly, and once in the car the air con did the trick.

Also the photographer was very good and unbelievable value, so a good night all round.

October 3 - Running Home

2006-10-04T08:51:00.000+10:00

After a large weekend in Melbourne and Sydney, it was a bit difficult to get the body moving for a run home. Very little sleep and way too much beer and greasy food had me not in great shape come Tuesday evening.

Anyway I plugged ahead, and decided that this run I would time, but stopping my watch each time I had to stop at lights etc.

So I set off down Heidelberg Rd, with my legs feeling very heavy, but keeping a nice controlled pace. I didn't want to press all out for the run, so I just kept a steady pace going for the entire run.

Through Fairfield Park, along Capitol City Trail and down to Dights Falls, I was still feeling rather weary in the legs and panting a bit, but just blowing out the cobwebs of the weekend.

Along Trenerry Cres, Gipps Street and finally Victoria Parade to home.

I completed the 7.8 km in 39m36s of running, at a pace 5.04.

September Update

2006-10-02T09:49:00.000+10:00

The month of September was much better, as I managed to regularly run 2-3 times per week. In my run around Australia, I have now covered 1114km in 2006 and reached Swansea, just south of Newcastle.

I completed one race, which was the Spring Into Shape Race I, and did my first timed one lap of the Tan.

September 28 - The Tan

2006-10-02T09:38:00.000+10:00

After some reading of the times posted for the Tan on the Ausrun Forum, I thought I should have a go at one lap and actually time myself. It was the first time I have ever timed myself around the Tan and I had no idea of what sort of time to expect.

I did a 1.5km warm up jog down to the Tan and commenced at the Pillars. I was feeling pretty good at the commencement of Anderson Street, and worked strongly all the way up. I concentrated on keeping my form immediately after the hill, as this is where I can slack off a bit normally.

I hit a bit of a rough patch just past the Children's Garden, and had to force myself through this. I picked up again as I came past the t-intersection at Alexandra Parade and completed the lap in 17m12secs. Not the quickest run of all time, but definitely something for me to work on, and a sub 17m should be very achievable.

September 27 - A Morning Run!

2006-09-27T08:52:00.001+10:00

Due to evening commitments, I had to run this morning to ensure I got my run in today. Now I'm not a morning running person at the best of times, however with the mild weather today was bareable.

I ran from East Melbourne, along Victoria Parade, up Hoddle Street and along Langridge and Gipps Streets to the Yarra River. From there I joined the Yarra Trail through Collingwood Children's Farm, to Dights Falls, and along the Capitol City Trail to Fairfield Park.

I was feeling okay when I emerged onto Heidelberg Road for the 3km road side stretch, but a fair bit of head wind made this section a real grind. All good for building strength to back end my races though I guess.

All up it was a 9km run completed in 51 minutes at a pace of 5.40.

September 25 - Easy River Run

2006-09-26T08:44:00.000+10:00

Tonight was Brownlow night, so we had a few friends coming over to watch the telecast and have a big feed of fish and chips. So to make room for some extra chips we decided a quick run beforehand would be good.

I met two friends who live about 100m away from me, and we cut along Langridge and Gipps Street in Collingwood to the Yarra River. We crossed the river and went up Yarra Boulevard, up the sizeable hill to Studley Park Road. Back across the river, down Nicholson Street, and back along Gipps and Langridge Street.

It was a pleasant 6km run in around 30 minutes, and nice to have some company.

The Brownlow went to a deserved winner, but I'm more interested in the Storm from here.

September 23 - First Long Run In A While

2006-09-25T12:00:00.000+10:00

I hadn't managed to fit in a longer run for a couple of months, and after struggling in the back end of the recent 8km race, I knew I had to build on my endurance!

So I got up nice and early on Saturday morning, and headed out into a cool but pleasant day.

I went south along the Fitzroy Gardens, past the MCG, over the Tennis Centre Bridge, crossed the Yarra at Swan Street and completed the western section of the Tan. Then it was across St Kilda Rd at the Domain Junction, and following Albert Road/Kerferd Road to Port Phillip Bay. South along Beaconsfield Parade to St Kilda, up to the bottom end of Albert Park Lake, and alonside the lake to the Albert Cricket Ground and across to Fawkner Park.

Finally it was through Fawkner Park and Park Street to the Tan and down Anderson Street, across the Yarra and past Olympic Park and over the footbridge to the MCG and through the MCG park and finally up Powlett Street.

All up it was a very easy15km run in 86 minutes, at a 5.44 pace.

I felt very good throughout the run, and did it quite comfortably. Now it will be a matter of consistently running these longer runs to build my back end of races.

September 21 - Quick Run Home

2006-09-21T08:39:00.000+10:00

Tonights run started pretty ordinarily, with sore legs initially, but it turned into a fairly brisk trot that was enjoyable.

I left work and for the first 500m or so I wasn't sure if I was going to make it! My lower legs hadn't really recovered well from the weekend, and it was a huge effort to keep going, especially as I saw the train I normally catch pull into the station.

Perservere I did, and I'm glad that I did.

The run was along Heidelberg Road, through Fairfield Park and along the Capitol City Trail to Dights Falls. Then up to Trenerrey Crescent, through Abbotsford and along Hoddle and Victoria to home.

All up it was 7.5km and I completed it in 41 minutes, which was 5.28 pace.

At times I get discouraged about the pace I run in training runs, but I need to remember that I probably lose 2-3 minutes per run waiting at traffic lights, and I know tonights run I lost about 3 minutes, so that is pretty significant.

September 19 - Two's Company

2006-09-20T08:44:00.000+10:00

Tonight my legs were still a bit weary from the SiS Race on Sunday, silly me forget to put the SKINS on afterwards and I really noticed the difference.

It was also a very warm Melbourne September evening, with the temperature still hovering around 27 when I left work at 5pm.

One of my work colleagues has moved into Collingwood, so I had some company for the run home which was a nice change. She is very fit as well, so it was a good paced run made even better by some conversation!

Anyway we followed Heidelberg Road down to Chandler Highway, and then along Yarra Boulevard, crossing the Yarra at Fairfield. Along the Capitol City Trail to Dights Falls and up to Trenerrey Crescent and around Victoria Park, crossing Hoddle Street into Collingwood.

I ran the final 1.5km solo, for an 8.5km run all up.

Got home and went up to the pool and soaked the legs, trying to get rid of some of the muscle fatigue.

September 17 - Spring Into Shape 1

2006-09-19T16:58:00.000+10:00

I completely misjudged the weather, possibly due to my brain still being a bit fogged over from a very large Friday night at a friend's wedding!

So packing my gear the night prior, after the runner's meal of champions (KFC), I packed a thickish running tee in black. I was already regretting that decision on the walk to the start as the sun was shining and it was a fair bit warmer than anticipated.

Completed my short warm up run where I ran into Old Miler and Sal for a quick hello, and then off to the start line.

Lost about 45 seconds right near the start helping a lady who had come a cropper about 5m in front of me. I felt okay in the body through the first section of the course, and at the halfway point I went through in just over 18 minutes which was my goal. I began to struggle a little from here, with a lack of fluid and the heat kicking in. I couldn't maintain that pace due to a pretty poor lead up, and completed the final 4 kms in 19minutes. I also didn't take into account the 45 seconds lost in the first 4km, which had me going out much quicker than I wanted.

So all in all a gun time 37m22secs, however taking off the 45sec stop a time of 36mins 37secs.

Even my gun time was a PB by 14 secs.
Now aiming for a sub 36 minute at the next event!

Saw Michelle post run for a quick g'day, and looking forward to catching up with a few more at the next event!

September 12 - Short and Quick (ish)

2006-09-13T15:03:00.000+10:00

Tonight was initially going to be a carbon copy of my run last night, however circumstances beyond my control forced the run to be quite a deal shorter.

I was heading out for dinner for a friend's 'quasi' bucks party, so time constraints forced a distinct shortening of the time allowed, and I was heading out for my birthday on the 13th so running then wasn't an option.

So I followed Heidelberg Road to Chandler Highway, where I turned south until I crossed the Yarra and then took a left down Yarra Boulevard. From there it was across the Yarra again, through Fairfield Park, and along the Capitol City Trail to Dights Falls. Up to Trenerry Crescent and then through Abbotsford and East Melbourne to Powlett Street.

All up it was a nice 8km run.

Now I can enjoy my birthday dinner at Jim's Greek Tavern, Melbourne's best restaurant!

11 September - Along the Yarra

2006-09-12T14:25:00.000+10:00

Tonight was absolutely perfect for running, so I made the most of the evening and followed the Yarra from Chandler Highway all the way into Gipps Street in Collingwood.

It's a very hilly, narrow trail beside the river, and nice and shady with lots of birdlife and very few other humans.

I set off at a steady pace and tried to maintain that for the entire run. There were a few stretches, in particular up a number of flights of steps as I reached Hawthorn.

All up it was a 12km run.

September 4 & 5 - Two For One

2006-09-06T08:51:00.000+10:00

I will put both my runs for this week in one post, as I didn't get around to posting Monday's run.

Monday - another nice evening for a run, and after a few ales on the weekend it was good to get the legs moving again. Tonights run was a 10km run along the Yarra and through the Collingwood Children's Farm.

I picked up the pace a bit from about the 5km mark (Dight's Falls) for the run along the Yarra Trail until I got to the Gipps Street Bridge.

I felt pretty good throughout the run and all up it took 52 minutes.

Tuesday - tonight the run was the quick run home to Dights Falls and then along Hoddle Street to East Melbourne, but as the better half was working at an aths event at Olympic Park I headed down there for a look, so all up it was an easy 10km.

Watching some of the runners was pretty astounding, some very talented young ladies out there. Wouldn't be surprised if a few were already in the AV system. I had to ask the question though - Why have the major aths events in early September? Supposedly it is just done this way, which restricts quite a few of the girls as it's getting into the heavy study period now.

All up a good first few days of the week, will have Wednesday off and throw in a longer run on Thursday.

SKINS UPDATE - Last week I didn't use the SKINS and my legs seemed particularly heavy the day after running. This week the SKINS have gone on immediately after finishing and I have felt much fresher.

Yep, I certainly believe the hype!

August 31 - Short Run/Monthly Update

2006-09-01T14:13:00.000+10:00

Last night I ran with a friend for a short easy 5km through Fitzroy Gardens, around the Tennis Centre, along Batman Ave and finally back through Traesury and Fitzroy Gardens.

It was a nice easy 5km just to get the legs moving.

August wasn't a great month running wise, only clocked up 78km's which in reality should be a good week for me! Anyway on the year's running to date I have made it to Sydney! While I'm here I'll pop in and check out Beki's new joint.

August 30 - River Trails

2006-08-31T09:01:00.000+10:00

Tonight was a planned longer run, I guess as distinct from a long run, as I was looking at about 12kms.

With the weather being absolutely superb for Melbourne at this time of year, 21 degrees at 5pm, I decided that the trails by the Yarra were the place to run.

I set off down Heidelberg Road and south along Chandler Highway to Yarra Boulevard, where I descended the flights of stairs to the lower of the dirt tracks. From here it is very undulating, with a bit of rock and shale about, so you need to be a bit mindful not to roll an ankle. It was very pleasant with a few cyclists and dog walkers along the way. I continued past the new Flying Fox sanctuary, where there were hundreds of them in the trees and through Bellbird Park. Quite a few noisy rosellas keeping me company here.

When I reached the little group of houses on the south side of the Yarra, I ascended a number of dirt steps to road level, and then followed River Retreat Road back down to river level. This was a part of the trail I hadn't run before, and I'll definitely be doing it again. There were 3 or 4 sections where I had to slow to a walk to get across rocky outcrops or steep drops, and as I came into the flatter section approaching Studley Park Boathouse, there were a couple of dozen Black Cockatoos egging me on!

Then it was up the steep track to Yarra Boulevard, and Studley Park Drive, before heading down to a trail that runs along the Yarra again on the opposite side of the river to Collingwood Children's Farm. Again this is a very secluded track, away from traffic and I only saw one other runner along this section. This levelled out to a large playground and footbridge that crosses the Yarra at Gipps Street in Collingwood.

Finally it was along Gipps, Langridge, Hoddle and Victoria Street to home.

I didn't time my run, but it was approximately 70 minutes for the 12kms, which was pretty good considering the terrain and the hills.

August 28 - Home via The Children's Farm

2006-08-29T10:21:00.000+10:00

I decided to start lifting the length of my run home, so instead of the direct route I added a section through the Collingwood Children's farm and along the banks of the Yarra.

It's actually a nice run, with most of it along the bike path alongside the Yarra River with a few cows, goats and horses for company.

It makes such a difference running on the milder evenings, so much more pleasant and easier to motivate myself.

I felt pretty good for most of this run, with a little soreness in the lower legs initially, but this subsided very rapidly after the first 10 or so minutes.

All up I completed the 9km run in just under 45 minutes, so fairly quick as well.

August 24 - Yarra Boulevard

2006-08-25T08:53:00.000+10:00

Today's run was from work to Victoria Gardens where I was meeting my other half, so instead of running the direct route I decided to add a few extra kilometre's to start pushing my runs out a bit.

Anyway I headed down the usual path of Heidelberg Road to Chandler Highway, running in a constant drizzle the whole way. I wore the Brooks tights again, however it was my hands that were quite cold and I neglected any gloves. The mild weather from last week had definitely left me unprepared.

From Chandler Highway I went into Yarra Boulevard, which for those from interstate or os is an undulating road that follows the Yarra River with lots of twists and turns through Kew, Hawthorn and Abbotsford. During good weather this is a great trail run on dirt trails along the waters edge, through trees and on the other side of the river is a golf course, Collingwood Children's Farm and then finally the CUB Brewery.

Unfortunately the weather was a constant drizzle, with some heavier patches of rain, so I stayed off the trail and ran along the footpath. It's not a busy road at all, so it's about as close to fresh air as you can get in the inner 'burbs. I didn't mind the rain at all, and it felt good to be able to get a few extra kilometres under my belt.

All up it was a 10.5km run which I completed in 58 minutes flat, so a nice pace held throughout.

It definitely made the $10 steak at the Royston Hotel taste that much better, and washed down with a nice Cab Merlot!

August 22 - Running without a Backpack!

2006-08-23T08:53:00.000+10:00

Normally when I run home from work I use a backpack to carry my keys, wallet, phone, walkman and assorted bits and pieces together (....or change of clothes if I'm not heading straight home!).

It was time to give it a good wash last night , so I went into work planning on running home but without much thought about how I was going to do it. Anyway 5 comes along and I put everything into a plastic shopping bag, and tie that up as tightly as possible.

I followed pretty much the same route as last night, as I didn't want to stretch it out too much this week after a few weeks of complacency. It is actually a lot harder to run with something in your hands than I thought it would be. Just having to change arms consistently, and not being able to get into a nice rhythym at all.

It is something I won't do again in a hurry, so I'll just have to buy me another running backpack!

All up I did the 7.75km in 42min 22sec.

August 21 - Ivanhoe to East Melbourne

2006-08-22T10:56:00.000+10:00

Well my planned extra couple of runs last weekend didn't really come to fruition, a combination of being slack and social engagements saw to that!

Tonight I wanted to do the run home from work and push it a bit, really give myself a time to aim for and have a crack at each month. The most direct route home is 7.75km long, which follows Heidelberg Road down to Fairfield Park, then across Fairfield Park beside NMIT, where it joins the Capitol City Trail. From there it is through Dights Falls, up to Trennery Crescent, and then down Nicholson Street to Gipps Street or Langridge Street across to Hoddle Street and then finishing off along Victoria Pde to Wellington Street.

All up last night took me 40m 11sec which equates to 5.10 pace.

Not bad considering the amount of stopping at traffic lights etc.

August 15 - Ivanhoe to East Melbourne

2006-08-16T09:44:00.000+10:00

Tonight's run was similar to last night, except at a quicker pace, and an added 800m.

I turned down Chandler Highway and then Yarra Boulevard, coming across the bridge at the Fairfield Boathouse. From there it was down Yarra Bend Road, alongside the freeway and the Yarra River, finally coming out at Dights Falls.

Instead of following Hoddle Street, I went doen Nicholson and Langridge Street, coming down and finishing off on Wellington Street.

All up it was 8km in 45 minutes.

Tonight will either be a light gym session or a bit of swimming in the pool at our complex!

SKINS UPDATE: I have worn the SKINS immediately after both my runs this week, and I believe they have helped the muscular recovery quite a bit. Generally after a second run my legs feel fatigued, but today they are fine without any tiredness.

August 14 - Back on Board!

2006-08-15T10:54:00.000+10:00

Well after a big few weeks on the home front, tonight was my first run in about 10 days!

Over the weekend we finally moved into our first apartment, and after all the hassles and issues surrounding settlement it was a huge relief! We had some great help from friends to get everything in on Friday evening, and are down to two boxes left to unpack.

So tonight was my first run home to the new apartment, and I had my fiance join me for company. This made the run a little bit slower than usual, but it was a nice first hit out anyway.

We made our way down Heidelberg Road to Fairfield Park, past the boathouse and NMIT, and then followed the Capitol City trail to Dights Falls. Up to Trennerry Crescent and around Victoria Park, down Hoddle Street and along Victoria Parade to Powlett Street.

All up it is an easy 7.5km run, and over the next few weeks I will be adding more length to the run by following different paths.

Worst Run Yet....

2006-08-03T12:06:00.000+10:00

Tonight was a real slog, and possibly my worst run yet.

I had been feeling a little listless, and not well for the past day or so, and hadn't done too much exercise. I was having second thoughts about running all afternoon, but when 5pm came I got changed and headed out.

Through the first km I felt lethargic and had really 'heavy' calves, and just could not get into a rhythm. I was really struggling and was tempted to stop. As I made my way down Heidelberg Road, I felt a little better and continued pushing on. Down through Fairfield Park and along the Capitol City Trail and finally to Dights Falls.

I began wishing that we had moved into the new apartment already as I didn't want to continue to South Yarra. Then cutting through Collingwood and Richmond, I began to go downhill again. For the last 3 km's I had to really keep pushing myself to continue and not pull out.

As I crossed the Yarra on the rail bridge, and started up Darling Street hill, I decided enough was enough and stopped running and walked the final 500m.

It would have to be the worst I've felt running, although surprisingly the time wasn't as bad as I expected with 10.5km in 60 minutes.

Well that's the crap one out of the way, the next one will be a goodie!

July Update

2006-08-01T16:21:00.000+10:00

Well July was a decent running month with 146km covered, bringing my yearly total to 918km.

As you can see from the map below, I have made it to Wollongong so far this year. I'm not really a massive fan of Wollongong, so I guess I'll have to keep moving and make my way further up the coast!

July 28 - First Run With SKINS

2006-07-28T09:11:00.000+10:00

Today was a dreaded 'morning run', but this was tempered by my first outing in my new SKINS.

It wasn't too cold thankfully, as the SKINS aren't as warm as the Brooks tights I had been wearing, and I could feel the air on my legs a bit more.

Well it was down Darling Street hill and onto Alexandra Avenue, and I spied Tim resplendont in his SKINS and a running companion. Quick hello and then I cut through Richmond and made my way up to where Bridge Road crosses the Yarra.

Again being a morning run, I never felt quite comfortable, and a small cold made things a little more uncomfortable. I pressed on up Church Street to Kew Junction, and then down the hill at Princess Street, along Chandler Highway and across the Yarra for the third time, before turning into Heidelberg Road for the final 2km to work.

All up it was an 11km run in 60 minutes, at about 5:27 pace, but I still didn't really enjoy the morning run. Will be interesting if I notice any differences from wearing the SKINS, I'll let you all know in the future.

July 25 - A long run cut short.

2006-07-26T09:12:00.000+10:00

Tonight was planned as my long slow run, however things didn't turn out quite as planned.

I hydrated well throughout the day, as I had felt a little thirsty early after a hard session on Monday night, and was as well prepared as I could be for the run.

So I planned to do 25km at 6 minute pace, and set off through Ivanhoe to meet the Yarra. I followed the trail behind the Ivanhoe Golf Course to Burke Road where I crossed the river and then ran on the trail between the river and the Eastern Freeway. I was making good time, although was feeling my calves a little and never quite getting into a comfortable rhythm.

Once I had gone under the Chandler Highway, the concrete path became a little dirt track, and things became a little tricky with the mud, puddles and undulations in the fading light. I am pretty good in having very sturdy joints, so rolling ankles etc. is never really an issue, so I pressed on. I followed this trail alongside the Yarra until it crossed under the Eastern Freeway, by which time I was really struggling to see where I was going, so I went up a steep embankment and joined the footpath alongside Yarra Boulevard.

I was still unable to find a comfortable rhythm and wasn't feeling crash hot, but nothing too bad, so I continued along Yarra Boulevard. I followed this all the way past Studley Park Boathouse and behind CUB until I hit Walmer Street, then a quick downhill and over the Yarra once more. By this stage I was feeling not right, I couldn't put my finger on it, however things weren't conducive to good running, so I deceided to pull the pin right there.

In all I covered 17km in just under 100 minutes, so my pacing was pretty spot on, but unfortunately my body just wasn't in it. I realised I had a pretty solid workout on Monday, so the recovery might not have been complete, so no real drama. I'll just ensure I space my harder efforts better next time.

July 24 - Running with Mona!

2006-07-25T09:26:00.000+10:00

Tonight I headed down to the Nike Running Club for a run, pretty much only because it had been advertised that Steve Monaghetti was leading the run. I wasn't the only person who had the idea as there were about 40 other people there, but not as crowded as prior to a few of the R4TK training sessions.

Anyway I signed up to do the 8km run which went along Birrarung Marr, behind the Tennis Centre, over the footbridge and along Jolimont Avenue, and then a lap of Fitzroy Gardens and return.

I had a quick chat to Mona before the run, as I was introduced to him by one of the run leaders I knew, and he is a really nice guy. Anyway we set off, and boy can he run, which really shouldn't surprise me so much. He was doing an easy run after his AV XC efforts on the weekend, and had everybody off the bit.

I stuck in the lead group for the first half of the run, but dropped off a little on the downhill section of Fitzroy Gardens. I didn't drop off too far however and came in about 100m behind the main group, having doen the 8km in 34min30sec at about 4.20 pace.

It was a pleasure having had the opportunity to meet and chat to Mona, especially as I had watched him run on numerous occassions, and I am probably more in awe after seeing the legend up close.

On a sidenote, I don't think I will continue with the Nike runs in their current format, a number of runners think it's a race and have absolutely no running etiquette. I actually saw a few of the girls getting pushed out of the way in parts of the run by these show ponies. Very ordinary form.

July 21 - Sprint to Richmond

2006-07-23T09:33:00.000+10:00

Well not really a sprint, rather a quicker run to Richmond from work. Had a good friend's birthday at the Mountain Goat Brewery, so I decided to run there.

Anyway it was a quick start along Heidelberg Road, although still had a bit of fatigue in the legs after my long run on Wednesday night. Got to Chandler Highway in good time and turned south along Chandler Highway, and still feeling pretty good.

Then it was up the Princess Street Hill, and I really struggled up there, it's a longish climb and reasonably steep, and my legs felt pretty heavy.

From here I couldn't work the spring back into my step too well. I followed Church Street from Kew Junction to Barkers Road, from where I headed down towards the Yarra. I then followed the Yarra from Barkers Road to North Street.

All up it was an 8km run completed in 36minutes at 4:30 pace.

July 19 - Watsonia to Meadow Heights

2006-07-20T08:48:00.000+10:00

Tonight we had organised to visit a close friend in Meadow Heights, who had just had their first baby, and I really wanted to run so a bit of creativity was required. Dinner wasn't until 7pm, so that gave me a bit of time up my sleeve, but running from Ivanhoe was not really an option at this stage as it was about 35km's.

So messing about with GMaps, the Melways and the Metlink website, the plan was to catch the train to Watsonia and run from there.

So I finished work at 4:30 and caught the train up to Watsonia Station. Began the run at 4:50pm and headed due north along Watsonia Road, which became Macorna Avenue, until I reached the Northern Ring Road. There were a few decent hills in this area, so I didn't exactly ease into the run unfortunately.

I had noticed a bike path that went along the ring road, so I joined up with that and began to follow that west. It wasn't too bad for the majority, very little other people and only in a few places could I notice the fumes from the traffic. I saw a mob of grey roos just near Dalton Road, couldn't believe how close to civilisation they were, real shame actually for them to have to put up with the encroaching industries.

Anyway, I had neglected to pack my radio, so no music or talkback for this little black duck, and while I didn't mind it, I don't particularly want to do it again on such a long run. My only other complaint was a lack of footbridges or underpasses over the cross roads, which caused about 7-8 minutes worth of delays.

I continued along the Ring Road until it crossed Mahoneys Road, which I then began following in a westerly direction. After I had crossed Sydney Road I stopped to grab a sports drink from a service station and some lollies (..for energy of course), and walked for a couple of minutes while I replenished the system, then it was continuing along Mahoneys/Camp Road.

Once I reached Pascoe Vale Road I headed north again until I reached Barry Road, for a short westerly surge, and finally through the streets of Meadow Heights to my friends house. All up I ran for 23.5km's in 123minutes at a pace of approximately 5.18. Had a nice lasagna dinner, a couple of beers, great catch up with friends and then home for a well deserved sleep.

July 17 - Planning....

2006-07-18T08:46:00.000+10:00

Today I did my usual 13km run from Ivanhoe to South Yarra. Most of this run was alongside Merri Creek and the Yarra, with a cut through Richmond to finish.

All in all I completed the run in 72 minutes at an average pace of 5.33.

So rather than do a blow by blow description of the run, I thought I would outline in greater detail exactly what my plans are for running in the short and longer terms.

Up until mid-August when we move into our new apartment, I intend on continuing with the 3-4 runs per week ranging from 13-20km. I just want to get the miles in my legs without having to commit to a structured program as time is a problem at the moment.

Once we have moved then I will begin to add a speedwork session, most likely on a Tuesday night with Tim's group, to really begin to prepare me for racing. I will then be doing three runs, two of the 12-13km length, and extending the third run to about 26km, and the speedwork session per week.

I will race a couple of halfs between now and the end of the year, and also some 10km races to work on my speed as well. I haven't pegged exactly which halfs I will do, but I am thinking the Sri Chinmoy at Burnley and possibly the Knox Masters in December.

Then after getting advice from a couple of people I greatly respect, it looks like the Canberra Marathon will be the most likely, with Williamstown as my fall back position if I have any problems.

I look forward to running with quite a few of you in the lead up to these runs, and might even race with a couple of you in Canberra!

July 12 - Long Run

2006-07-13T08:44:00.000+10:00

Tonight I decided to get in a longish run as I am unsure of if I will get out at all this weekend. So I elongated the route home from work, this time heading up to Livingstone Street and along to Grange Road, then heading south across Heidelberg Road to the Chandler Highway and then down the tairs to the banks of the Yarra.

I followed the Yarra Trail all the way to Studley Park Boathouse, where I came back out onto Yarra Boulevard, and followed the road to Walmer Street. Then it was south again, across the Yarra, and down Burnley Street. Then I cut through the streets of Richmond, heading along Balmain Street to the train lines, over the Yarra again on the rail bridge, and finally up Darling Street hill.

I felt pretty good the whole way, and raesonably strong in the second half of the run. All up it was 16km which I completed in a leisurely 90 minutes at around 5.40 pace

My plan is to tackle a marathon in April/May 2007, which one I haven't actually settled on yet, I will work that out later this year. So in the meantime I need to increase my mileage and long run initially, and then add some hill/speed work late in 2006.

Ideally I will get 2 half marathons under my belt before the end of 2006, and a few shorter races for speed. This will all begin to take effect from mid August once the house move has been completed.

July 10 - Ivanhoe to South Yarra

2006-07-11T09:16:00.000+10:00

Tonight I wanted to extend my run a little as I didn't get out on the weekend as planned, so I decided to stick to the Yarra Trails a little more.

Again it was down Heidelberg Road to Chandler Highway and then south to the Yarra. Once I had crossed the bridge at the Yarra I descended the stairs to the lower of the trails which runs through the trees alongside the Yarra. This trail is a little more undulating than the upper trail and provides a fun workout, and it's also a little longer. This came out at the Fairfield Park Bridge and then I went up the steep embankment and followed the bike path along NMIT.

Then it was south along Yarra Bend Road until I had crossed the freeway, a quick right onto the track that followed the freeway down to the Yarra again, coming out at Dights Falls. From there I continued alongside the Yarra through Collingwood Children's farm, always funny seeing the cows and the horses etc in the inner 'burbs!

Up the stairs to Gipps Street and then through the heart of Richmond and along the train line and a hard run up Darling Street hill to end.

All up it was 13km, and I didn't even really look at the time.

The plan for the rest of this week is to throw in a long run on Wednesday night and then another 10-12km run on Friday night. The weekend is a bit of a write off at the moment, so nothing planned for then!

July 6 - Brighton to Burnley

2006-07-07T08:56:00.000+10:00

I was working in our East Brighton office today, so that allowed me to try out a different running route. I'm glad that I don't have to run that area all the time, because a lot of the running is on footpaths near major roads.

The route followed Hawthorn Road from North Road up to Princes Park, which I cut through and joined Bambra Road and continued in a northerly direction. At the end of Bambra Road I followed the track through Caulfield Path and then headed east along Dandenong Road to Tooronga Road.

Again it was another tough slog up Tooronga Road, crossing the freeway and finally joining the Gardiner's Creek Path. Then I followed the Gardiner's Creek Path to St Kevin's College, where it crossed the Yarra River, finall following the Yarra to Burnley.

All up the run was 13km and took me approximately 76 minutes which was 5.50 pace.

At the moment I'm concerntrating on incresing my run frequency and distances to where they were a few months ago. I'm not too stressed about times as I'll work on that when I have the miles in my legs again. This week has been good as I have 3 runs under my belt, with another planned for this weekend.

July 4 - Along The Yarra

2006-07-05T16:20:00.000+10:00

Well I organised to meet my GF this evening for a bit of a run as she is on holidays! (Bloody slack teachers!)

So I followed the usual trail down to the Yarra at the bottom of Walmer Street and from here I turned left and followed the Yarra trail down past Victoria Street, Bridge Road and met up with my GF at Swan Street. We then followed Swan Street and Madden Grove to Burnley and then back to the Yarra and along the river to Church Street.

All up it was a 12.5km run and I didn't actually notice the time but would guesstimate around 70 minutes.

3 July - Ivanhoe to South Yarra

2006-07-04T08:52:00.000+10:00

Today I begin to pick up the training to 3-4 runs per week again, rather than than the 2-3 I have been doing recently. It was a bit of a motivational struggle to get going this afternoon, I had a real 'can't be stuffed' attitude going on.

Anyway I got going and headed off on my usual trek down Heidelberg Road to the Chandler Highway turnoff, from there I went south crossing the Yarra and continuing on up the slight climb on Yarra Boulevard. Then it was down onto the dirt trail that leads to the bridge crossing the Yarra again to Fairfield Park, where I continued on between the oval and NMIT. Then it was south down Yarra Bend Drive, past the golf course and once more across the Yarra to Studley Park. Straight up the hill, across Yarra Boulevard (again) and up another hill to Studley Park Road, before heading downhill along Walmer Street and across the Yarra once more to the corner of Burnley and Victoria Street.

From there it was a trek through Richmond down Burnley Street, along Bridge Road to Neptune Street and finally down Lord Street to the Coppin and Swan Street corner. Over the rail line and through the park to Balmain Street, along the rail line again, up and over the freeway and the Yarra for a final time, and finishing up with a solid effort up Darling Street hill.

All up I ran for 61 minutes and covered 11km's at a pace of 5.32.

Now I am going to really build my endurance base for a crack at a half. I think the Coburg Half is too soon, so possibly the Sri Chinmoy in September, but will look at all options. Then I will add more speed work and have another crack at a half with 10-12 weeks worth of speed work behind me.

That's the plan for now anyway!

Half Year Update

2006-07-03T10:11:00.000+10:00

Well it is half way through the year and I have reached Ulladulla in NSW on my mileage to date! All I can actually remember about Ulladulla from going through there is that it has a cheese factory.

June 26 - Ivanhoe to South Yarra

2006-06-27T09:12:00.000+10:00

Well I didn't get a run in at Wodonga as planned, the weather was very ordinary and was enjoying myself immensely with my two nieces, so wasn't hard not to go and pound the pavement.

So today was my first run since last Thursday and decided to take it very easily. Followed the ususal route from Upper Heidelberg Road to Heidelberg Road and west through to Fairfield Park. I cut through Fairfield Park and followed the Capitol City Trail down to Dight's Falls, then up to Trenerrey Crescent and behind Victoria Park. Then it was across Johnson Street and following Lennox Street all the way down to Swan Street.

Then I deviated from the usual route and went behind the Depot, down to Balmain Street, and along the train lines and across the rail bridge over the Yarra and the freeway, and finally up Darling Street hill.

All up this was a 10.5km run in a time of 62 minutes at 5.54 pace.

June 22 - South Yarra to Ivanhoe ....another morning!

2006-06-22T09:20:00.000+10:00

Due to a trip to Wodonga this weekend I threw in a morning run to work today, and again I just don't function well that early. It just feels like a struggle, and not really comfortable for me. I find this a bit strange as I actually don't mind mornings normally. It's something I will have to work on too, as most fun runs are raced in the early morning and if I want to keep improving on them I need to improve my morning running.

Anyway this morning was extremely mild, so it was a bit of overkill in my tights, shorts, long sleeve top, sleeveless top and beanie, but not unpleasant. I set off along the Yarra before cutting up through Richmond and coming out at the corner of Burnley and Victoria Street. Back over the Yarra and then a steady climb up Walmer Street, which goes for about 750m, and then down the other side to Studley Park Boathouse. Back over the Yarra again and through Yarra Bend Park to Fairfield, and then along Heidelberg Road, finishing with a decent uphill to Upper Heidelberg Road.

I ran okay without really feeling like I could push myself much further, and in all I ran 10.5 km in a time of 61 minutes, which equates to 5.48 pace.

Now off to Wodonga and hopefully will get in a run somewhere different near the Murray!

June 20 - Ivanhoe to South Yarra

2006-06-21T09:43:00.000+10:00

Well I am still attempting to work through the second night 'blues' on my runs. It seems when I only run three nights per week that if I run Monday/Tuesday, then the Tuesday run sees me feeling a little lethargic. So tonight I worked at pushing through the stiffness and lethargy a little and keeping my form for the run.

Anyway I decided to run home via Princess Street in Kew, as it gives me a good size hill and not too many stops at roads in comparison to other routes I utilise. I concentrated on keeping my form for the entire uphill and a constant pace.

It seemed to work, as even though the HR was pushed, I recovered very quickly and felt pretty strong for the entire run. I even managed to pick up the pace considerably alongside the Yarra and a big finish up Darling Street.

All up it was just over 11km in 60minutes on the dot.

June 19 - Ivanhoe to East Melbourne

2006-06-20T08:54:00.000+10:00

I have been a bit slack recently with my running, posting and forum browsing....mainly due to impending home ownership, but also a couple of largeish weekends have put me on the back foot as well.

Anyway this past weekend I had an old friend visiting from the country, so on Friday night we ate and drank the evening away. Wasn't massively late, about 1:30am, but as I had to get up for work on Saturday at 7am, it was big enough. Then on Saturday we had corporate tickets for the rugby, so we decided to make a day of it at the Food & Wine Expo prior. Needless to say Sunday was a fair old write off, especially with the Socceroos match to prepare for.

So with a lot of time and effort to be spent now on getting the apartment ready and buying furnitiure etc., it looks like June will be consigned as a maintenance month.

So today I had organised to meet my GF at East Melbourne, so decided to do a quickish run from work to there. Followed Heidelberg Road to Fairfield Park, and then the usual route to Dights Falls. From there I stayed alongside the Yarra, running through Collingwood Children's Farm to the Gipps Street Bridge. I then ran to Hoddle Street, south to Victoria Parade, and finally finished at Powlett Street.

I then had a long cool down walk with my GF back to South Yarra. All up the running portion was 9km and finished in 44minutes.

June 14 - Ivanhoe to South Yarra

2006-06-15T08:58:00.000+10:00

Tonight was an easy run home, after a big few days it was nice just to cruise along. Tonight I turned down Chandler Highway and then went along Yarra Boulevard, running on the dirt tracks by the Yarra. I crossed through Fairfield Park and went down Yarra Bend Road to Studley Park, up the hill to Walmer Street and then cutting through Richmond and rejoining the Yarra at Mary Street.

From here it was along the north bank of the Yarra to the train bridge just past Chapel Street, over the Bridge and up Darling Street to home.

All up 11.5km and I ran this in 65minutes.

It was lucky I ran tonight, as we then headed out to TGI Friday's for a deep fried delight and numerous complimentary refills of soft drink. We also checked out "Cars" at the movies, which I can highly recommend! Pixar never disappoints.

June 13 - Ivanhoe to South Yarra via East Melbourne

2006-06-14T09:05:00.000+10:00

Tonight was going to be my normal run home, but decided that I would try and run near the new apartment in East Melbourne. Left along the usual route along Heidelberg Rd through Fairfireld Park and to Dights Falls. From there I cut up to Trenerry Cres and behind Victoria Park, coming out on Johnson Street. Then it was south down Hoddle Street and then right into Langridge Street, cutting down a few side streets to Victoria Parade.

I then went into the retail sector of the Tribeca building, noticing the bottle shop within the IGA and a couple of good looking cafes and restaurants. Yep, I'm getting very excited by it all!

Anyway from there I ran south down Powlett Street ( a four minute jog from our front door to the MCG) and across behind the MCG over the old footbridge beside Goschs Paddock and over the Yarra. Then it was a quick trip up Anderson Street and along Domain Road to Darling Street.

All up a 12km run in 65 minutes!

June 09 - Ivanhoe to Bridge Road

2006-06-11T09:44:00.000+10:00

I was a bit all over the shop mentally tonight, as my GF and I had just agreed to buy our first place. An apartment in the old Victoria Brewery on Victoria Parade, and we were signing the contracts the next morning. It all happened pretty quickly, so I was in a bit of a daze.

I was also running in Brooks tights for the first time, so that was a little different. I couldn't just wear tights, so also wore some running shorts over the top. Not sure why, as my tee covered the nether regions anyway!

Anyway I travelled okay on this run, but my pace was all over the shop. I followed Heidelberg Road down to Fairfield Park and then cut down to the Capitol City Trail and to Dight's Falls. From there it was up to Trenerry Cres and behind Victoria Park, down Nicholson Street and Lennox Street to Highett Street and then I cut into Richmond Plaza. I picked up some dinner here and that was the end of the run.

All up an 8km run in 41 minutes, so just over 5.00 pace.

June 6 - Ivanhoe to South Yarra ..and thanks!

2006-06-07T12:06:00.000+10:00

First of all I'd like to thank everyone who leaves comments on my blog. It's great to know that people actually read about my running, and the support, advice and encouragement is greatly appreciated. Being a novice blogger, to reply to comments am I supposed to note things in my next entry or reply in the comments section?

Some help with this important piece of 'blog-etiquette' would be great.

Anyway tonight was run 2 on my plan to build up my speed and endurance for a crack at a half marathon coming up, most likely the Coburg Half on July 30th. So I decided that since I didn't want to do any speed work due to my hamstring, I'd have a crack at a decent hill. That meant running home via Kew.

So I started out heading down Heidelberg Rd and then turning south at Chandler Highway. I followed this until I came to Princess Street, and turned straight up the hill. While it's not overly steep, it does go up a long way, so is a good work out.

The legs were a little tired tonight, as they always are on the second run after any sort of break, so the hill was a tester. I made it to the top with no real problems, and from there it was a fairly cruisey type of run. I hit Kew Junction and then went down Church Street to Bridge Road, and then through Yarra Boulevard and Burnley Park to Swan Street. I then went under the train lines, through Burnley and joined the Yarra Trail just past MacRobertson Bridge. Then it was along the river the whole way to the train overpass just west of Chapel Street, over the bridge and through Darling Gardens.

Overall the run was 10.5kms and I completed it in 56mins06secs. This was about 2 minutes faster than my previous attempt at that course, and at a pace of just over 5.30.

June 5 - Ivanhoe to South Yarra (Pain Free!)

2006-06-06T09:14:00.000+10:00

This was my first run since feeling some left hamstring pain at the start of this month. Strangely where the pain had been low on the leg and towards the inside, after some massage and deep heat treatment, it seemed to move higher and towards the middle of the muscle. I was certain I hadn't torn the hamstring, but had no idea what I did. It was very uncomfortable for a few days, but after that it markedly improved.

So I stretched for 5 minutes prior to beginning the run and left Ivanhoe with a little trepidation. Many thanks to the AUSRUN Crew and especially the recently deposed captain Stu Mac for the words of advice. I had chosen a flat course, with only a couple of small hills on Heidelberg Road and Lennox Street to cope with.

I felt very good at the beginning of the run, having to pull my pace back a couple of times to ensure I stayed with my plan. Along Heidelberg Road, through Fairfield Park and along the Capitol City Trail to Dights Falls, and all was grand. As I cut up behind Victoria Park and to Johnsoton Street, I was still running a bit quicker than desired and had to rein it in again.

Then I turned down Nicholson Street and Lennox Street and was still running easily and feeling very good. Turned into Swan Street and then down alongside the Depot, and ended up cutting across to Punt Road at the Nylex Clock. Then it was down Alexandra Avenue to Darling Street. An easy walk home up Darling Street hill, and no problems with the hamstring at all.

All up it was 10.1km and completed in 54 minutes flat, so right on my 5.40 easy run pace.

June 1 - The Tan ....and the Hamstring!

2006-06-02T09:09:00.000+10:00

Tonights plan was an easy run to the Tan, and then a very easy lap with a group of friends. They were then going to walk a lap, and I was going to do a quick lap and then wander back to finish their walking lap with them. Then off for a feed at the Royston Hotel in Richmond!

Anyway we were running late for meeting people at the bottom of Anderson Street, so the warm up jog became a bit quicker than intended! Met up with at the bottom of the hill and we started at a nice leisurely pace. I noticed as we went up the hill that the bottom of my left hamstring was still a bit sore, but that seemed to disappear as I really warmed up.

We completed the first lap at a comfortable pace, and the rest of the group were to walk, so I took off up Anderson Street for a second time. This time my left hamstring was still tight and sore, but again as I rounded the corner it disappeared pretty rapidly again so I continued on. However as I got down to the closest section to the Arts Centre it flared up again with avengance and by the time I reached the Tennis Centre bridge it was not going to let me keep running.

So I stopped and tried to stretch it, and that didn't make much differenec. So I began walking back along the Tan track to find my friends. As it cooled it became sorer and stiffer, and I had a few difficulties with it.

Rubbed in some Goanna Oil Heat before bed and while it isn't sore, I struggle when I try to stretch it out. Will get a massage as it feels a bit knotted and as it is fairly low on the hamstring and in a medial aspect I don't actually think it is torn, but need to give it a bit of a rest.

May Update

2006-05-31T13:37:00.000+10:00

May was a strange month. A week off at the beginning due to indulgences at the Warrnambool Racing carnival, and then six days off late due to a bruised left foot.

Overall I ran for 144kms over 12 running days, a longest run of 28km's and one race - a 10km PB of 45m50s at the Sri Chinmoy Running Festival.

The year to date has me at 671.2km, and this month has seen me running up the Sapphire Coast from Merimbula to Narooma!

May 30 - Ivanhoe to the City

2006-05-31T12:46:00.000+10:00

Tonight I was meeting one of my best friends in the city for a meal, so decided to run to his hotel, have a quick shower and then out.

Left Ivanhoe and followed Heidelberg Road down to Fairfield Park. Was moving at about 4.20 pace for the first four k's and felt pretty good. Once I reached Fairfield I cut across to Merri Creek and followed the Capital City Trail down to Dights Falls. I still felt very good and had eased off to 4:35 pace. From Dights Falls it was a bit stop/start as I cut through Collingwood to Fitzroy Gardens.

Once I reached Fitzroy Gardens I cut through there and then down through Treasury Gardens. It was here I got a similar tight feeling in my left hamstring and calf that I experienced in the Sri Chinmoy on Sunday. Not certain if it was due to trying to protect my left toe or anything else, or just a minor cramping.

Anyway I plugged on and it seemed to loosen up a bit as I followed Flinders Street to Spencer Street. All up just over 11k's in 53 minutes.

The steak at JJ's Bar and Grill and Yarra Burn Shiraz Viogner tasted even better after a run!

Sri Chinmoy 10km - Williamstown

2006-05-29T09:06:00.000+10:00

I went into the 10k not really sure what to expect. After a bit of a fall on Monday, and no running until race day due to a sore, bruised right foot, I had no idea how I would fare. I haven't run a 10km race prior to this, so taking into account my 8km PB (37.33) and adding about 10mins, I would normally have had a crack at 47mins, but due to a less than ideal prep I would be happy with under 50mins.

A nice and early pick up by EJM (thanks greatly again!) and we arrived in plenty of time. Caught up with Stu, Beki, Rogo and TB prior to the race, and had a good catch up with them.

Race began at 8am and as always I went out way too quick in a 4.07 first km, this led to a very quick first section of the race. My right foot was a bit sore, and I think I put a bit more pressure on the left due to this. After heading out hard early I tried to slide into a regular 4.40 pace and managed this until the last third of the race when the hard pace, and a very tight left leg due to right side injury slowed me down a fraction.

The splits were:

1km - 4.07
2km - 4.17
3km - 4.25
4km - 4.31
5km - 4.42
6km - 4.39
7km - 4.40
8km - 4.44
9km - 4.54
10km - 4.49

Overall time was 45m50s, which I was rapt about and way quicker than I thought I was capable of prior to the day. I just need to work on my pacing and I am certain that I can get under 45m pretty quickly.

May 22 - Ivanhoe to South Yarra with an accident!

2006-05-23T09:34:00.000+10:00

Tonights run was my medium paced run for the week, and I wasn't looking forward to it due to some pretty heavy showers just as I was about to leave.

I was feeling pretty good as I headed down Heidelberg Road towards Fairfield Park, and got through to Studley Park Road in very good time. The first part of the hill to Studley Park Rd was good, but the second section was fairly muddy and slippery, so I had to walk for this section for safety.

Then as I was heading down Walmer Street towards the Yarra River, catastrophe. I was running on the grassed area between the road and a small wooden fence, and tripped on a 15cm piece of metal protruding from the ground. It was the remnants of a signpost that had been cut down, but the useless council had left it in the ground rather than removing it. Luckily I fell forwards and the ground was reasonably soft due to the rain. A few small scrapes, dirt all over and a tender left big toe which had borne the brunt of the impact.

So I brushed myself off and continued the run home, with the toe only being a minor irritation as it was warmed up. Overall I completed the 11km in 54mins, which with the accident was pretty pleasing.

Now I just have to hope that my toe settles down before Sunday so I can have a good crack at the 10km!

May 19 - Ivanhoe to South Yarra via Ashburton

2006-05-20T09:38:00.000+10:00

Well tonight was my second attempt at following the Alamein Rail Trail home from work and it proved a much greater success than the initial attempt (See May 12).

Leaving Ivanhoe and heading straight down to the Yarra, I followed the trail north to Burke Road. A few little 'S' bends and I was heading south on Burke Road. At this stage I was having to check myself and pull the speed back a little, as I knew that I was running further than I have in a very long time.

About 2-3 kms down Burk Road I hitched on to the Whitehorse Rail Trail and this is where the issues began last week, but not this time. When the trail finished, I turned right and ran alongside a hockey field which led me directly to the Alamein Line Rail Trail. From here it was a piece of cake, following this all the way south to the top of the Malvern Valley Golf Club where I joined the Gardiner's Creek Path.

The issue here was the bridge was closed, so not wanting to push my luck I decided to climb the gates and head across the bridge anyway. So managed that without drama and headed along the path following the South Eastern Freeway towards the city. Was having small spurts of energy here, where again I had to reign myself in.

Ended up joining the Yarra Trail at St Kevin's and following the path on the north side of the river until I reached the rail bridge between Chapel Street and Punt Road. From here I strolled the last 500m home.

Overall I ran 28km in 2hrs 45mins, which was at a very comfortable level, which is 5.54 km's.

May 18 - South Yarra to Ivanhoe

2006-05-18T12:23:00.000+10:00

A morning run today as I am catching up with my dad tonight for a few ales straight after work.

Somehow morning runs just don't do it for me, I don't mind a long run in the mornings, but I always seem to struggle more and be a bit slower in the mornings.

Today was my usual run, through Richmond and over the river behind Vic Gardens, and then up Walmer Street. Then down the trails to Studley Park boathouse, to Fairfield Boathouse and along the trail to the Chandler Highway. Heading north I then get to Heidelberg Road and follow that to work.

I completed this in just over an hour for the 11km's and couldn't quite get comfortable for the entire run.

At least it is now out of the way, and I can kick the legs up a little tonight!

May 14 - Around Albert Park Lake to the Tan

2006-05-14T15:11:00.000+10:00

Today I was heading down to support some of the Ausrun girls in the Mothers Day Classic at the Tan. So I headed off at about 7:20am and ran along Toorak Road to Fawkner Park, cut through the park to Commercial Road and across St Kilda Road and Queens Road to Albert Park Lake. Ran around the south end of the lake and then up to Albert Road, followed Albert Road to St Kilda Road and then down Domain Road to Anderson Street.

I saw the start of the 4km and 8km events, positioned half way up Anderson Street and completely missed all the girls running. So I went down to the corner of Anderson Street and Alexandra Avenue and again missed virtually everyone. I caught a glimpse of Michelle and Jaykay as they rounded the corner. Then I went to just before the finish line and caught Em as she was about 10m past me. When I saw Michelle and Jaykay again, I realised again I had missed Beki completely!

I caught up with Michelle, Jaykay, Em, Beki, Karina & Crissy at the finish, and the support crew of Stu and Marty! (...and Michelle and Marty's junior supporters club!) All the girls did very well, with Em and Beki both running big PB's! I look forward to getting out and running with the Ausrun crew at Williamstown for the Sri Chinmoy run.

May 12 - Ivanhoe to South Yarra via Gippsland (..just about)

2006-05-13T08:44:00.000+10:00

I learnt a very important lesson today - when you are running in an unfamiliar area, study the proposed route carefully. Especially if you are running in the dark!

Tonight was supposed to be a run friom Ivanhoe east along the Yarra to Burke Road, then south down Burke Road to the Whitehorse rail trail. From there to follow the rail trail all the way down and along the Alamein train line. Just past Ashburton Station I would cut back west and join up to the Gradiners Creek path and finally along the Yarra Trail back to South Yarra.

It went fine until I joined the Whitehorse rail train and managed to find myself running further east along Canterbury Road. Once I got to Union Road I realised I was going the wrong way, but continued on to Warrigal Road and then turned down Toorak Road and followed that for it's entirety back to South Yarra.

In all it actually wasn't a bad run, although stopping too often for traffic was a pain, and there were a few pretty good hills! The run was just over 24kms and I completed it in 2h30m, which with the numerous stops for traffic lights was reasonably good.

Next time I slip a small map into my pocket though!

May 10 - Speedwork Lexus Centre

2006-05-12T09:08:00.000+10:00

Tonight was the R2TG Training Group, and a return to speedwork.

I had been feeling pretty tired and sore most of the day due to the hills, and returning to running after a week off, so wasn't expecting too much in the way of performance. I also felt a bit under the weather, but hey, what doesn't kill ya will only make you stronger.

Anyway we headed off to the Lexus Centre track and split into two groups. I went into the easier of the groups and we were to do 2x400m, then 2x300m, followed by a 500m time trial.

The two 400m were pretty good, I felt okay and hammered them out reasonably quickly (...well quickly for me!). Then the first 300m and I was still travelling alright, but the sore legs were taking their toll. The second 300m and my right hamstring really tightened up and I couldn't stretch out.

I completed the 500m time trial, however only at about 75%, which gave me a time of 1m40s.

Hopefully a day's rest on Thursday will have me right again , and I'll be primed for the speedwork on Wednesday night next week.

May 9 - Ivanhoe to South Yarra

2006-05-10T09:07:00.000+10:00

Tonight was a variation on my usual running route home. I followed Heidelberg Road down to the Chandler Highway, then I followed the Chandler over the freeway and turned up Princess Street to Kew Junction. Once at the Junction I followed Church Street to Bridge Road, and then turned down Yarra Boulevard. Instead of following the river, I cut down beside the ovals to Swan Street and then through Burnley to the Yarra. I followed the Yarra until I got to the rail bridge between Chapel Street and Punt Road, and crossed there and up the Darling Street hill.

Overall it was an 11km run in 58 minutes, which I was pretty happy about, especially as I had run 10.5km the day previously.

The hill into Kew up Princess Street seemed to go forever, and I definitely have some aches in the quads.

Will be interesting to see how the Wednesday speed work session goes......

May 8 - Ivanhoe to South Yarra

2006-05-09T08:57:00.000+10:00

Tonight was the first run back after a 7 day lay off, and it was a regular run from Ivanhoe to South Yarra. I was feeling okay, but unsure how my body would pull up after a week of alcohol/fatty food abuse.

I went out reasonably quickly, sitting on 4.30 pace and felt pretty good, however about 4 kms in felt a bit tired and lethargic. As this course heads down Heidelberg Rd, through Fairfield Park, and down past Yarra Bend Golf Course it is nice and flat. However as it crosses into Studley Park, a steep and sizeable hill needs to be negotiated. I ploughed up the hill, but was pretty spent by then.

The final 5kms was done at a nice easy pace, cutting down Burnley St, across to Coppin St, and finally to Church/Chapel St. A last surge up Darling St hill and that was another run completed.

Overall a 10.5km run completed in 57m30s, so while it wasn't fast it felt pretty good.

May 7 - Slow Start To The Month

2006-05-08T10:14:00.000+10:00

It has been a very slow start to the month of May in terms of running!

I actually haven't run yet, due to work and most of last week in Warrnambool. Was probably a bit lazy this evening, but thought that the first day of the work week was the day to begin the program.

It's probably given me an opportunity to reassess my goals as far as running is concerned, as I was running for enjoyment and fitness, but I tend to drift away if I don't keep setting goals. So I have decided that my goals for the remainder of 2006 are:

Complete a half marathon.
Consistently run 5 days per week.
Get my weight below 80kg.
Run 10km in under 44 minutes.

Ideally I will run a marathon as well, but might wait until early 2007 before I really push on with this.

APRIL UPDATE

2006-05-01T11:52:00.000+10:00

Well so far this year I have run the equivalent of Melbourne to Merimbula, so thought it would be a good way to track my progression each month.....

April 28(PM) - Ivanhoe to Burnley

2006-05-01T11:41:00.000+10:00

Today was my first attempt at 2 runs in one day. I wasn't sure how I would go and didn't want to push it too far or hard. I'd already done 4.5km of fartlek in the morning.

So I set off from Ivanhoe, east along the Yarra to Burke Rd, attempting to find the path to get up to Burke Rd and run along there. However ended up going around in circles and just followed the path alongside the freeway. Between Burke Rd and Chandler H'way I cut south to Cotham Road, which I followed down into Kew. Then I went south again until I hit Burwood Rd/Bridge Rd, down Stawell Street to Swan Street.

By this stage I was feeling a little sore in the legs, and decided that was enough for the day. Overall it was a 13.5km run in 76 minutes, and it added up to 18km's for the day.

April 28 (AM) - XC Training

2006-04-28T10:16:00.000+10:00

Well this morning was a brand new experience for me, taking a group for a training session.

As the coach of my girlfriend's cross country team was unavailable this morning, I was asked to fill in. So off to the Tan at 7am and a session with a willing bunch of 8 young ladies.

An easy 500m warm up jog, with bum kicks and high knees thrown in, and then some stretches, and then it was off for the training session.

We did a fartlek around the tan, beginning without a major pace increase just striding out, before working up to 90% intensity and then finishing with a few stride throughs. We even added the missing 200m of the Tan, and completed an even 4km in around 23 minutes.

All the girls stayed in the group, and although there were one or two blowing hard at the end, they all came good very quickly. A couple of pretty talented runners if I do say so as well.

It was good fun, although I don't think that I am someone who would enjoy morning running all that often.

April 26 - Ivanhoe to the City

2006-04-27T14:00:00.001+10:00

Tonights run was a lot of a struggle.

Running from Ivanhoe, straight down Heidelberg Road to Fairfield and then cutting down alongside Merri Creek to Dights Falls. I then came up around Victoria Park, along Johnson Street, and finally down Nicholson Street and the Exhibition Gradens to LaTrobe Street.

I couldn't get into a comfortable rhythym at all, I think the back pack was a bit heavy for the run. I even got to the point at Victoria Park where I contemplated stopping and catching a train the rest of the way. I persevered however and made it into the city, although not full of running, at least not feeling any worse than I did at the start of the run.

All up it was around 9kms in 48 minutes, which is a bit slower than I wanted but not too bad all the same.

April 24 - The Tan

2006-04-25T15:20:00.000+10:00

Today was a short, fast run......due to limited time.

I headed off about 6pm to do a lap of the Tan, which is about 1km from home. The first km was a nice warm up which I did in around 5 minutes. Then I began at the top of Anderson Street and picked up the pace running clockwise around the tan. I kept a 4m20s pace for the whole of the lap, including the Anderson Street hill, which I was very happy with.

Then it was a nice easy 1km warm down back home at around 5 minute pace again.

All up I ran for 6km in about 28 minutes.

Then it was off to the Elsternwick hotel for trivia, a steak and a few reds.

April 23 - South Yarra to Ricketts Point

2006-04-24T09:29:00.000+10:00

Up bright and early this morning to do my long, slow run down to Ricketts Point where I was meeting some family for breakfast.

The morning was a bit grey, threatening to rain, and a gusty wind, so not ideal conditions at all. I felt pretty good straight away, dropping immediately into 5m25s pace and maintaining that easily.

I went the usual route, down through Fawkner Park, around the south end of Albert Park Lake, and through to St Kilda Beach. From there it was beside the bay all the way to Ricketts Point.

The swell was actually noticeable in the bay, at points crashing over the rocks onto the running path. I only copped a couple of very brief showers, didn't really even get wet. The wind was gusty, but not strong for very long, so it ended up being okay conditions after the earlier ominous outlook.

I completed the 21km's in 115 minutes, which equates to an average pace of 5m30s per km. Something I did reasonably easy.

The eggs benedict and black coffee were a great way to finish the run!

April 21 - Ivanhoe to Docklands

2006-04-22T07:58:00.000+10:00

Today was spent with an eye to the sky, as showers and hail were forecast. Numerous rainy patches passed over Ivanhoe, however the last one finished at about 4:45pm. So as I set off it was chilly, but thankfully no rain.

Tonight's run followed Heidelberg Rd to Collingwood Athletics track, and then followed Merri Creek. Once I got to Rushall Station I progressed west along the rail trail to the top of Princes Park, and then south down Royal Parade. Cutting across the top of North Melbourne and then following Errol Street down to Spencer Street, and finally heading down LaTrobe Street to Docklands.

No rain until the last 5 minutes of the run, but at least I had nice dry trackies and top to put on. All up it took me 69m22s to run the 12.2km. I felt pretty good for most of the run, but the legs were a little heavy as a result of the hill session earlier in the week, and the backpack wouldn't get comfortable.

I then watched a fairly forgettable game of football. Home and bed was agood place to be last night!

April 19 - Hills

2006-04-20T11:54:00.000+10:00

Today I attended my first training session for the 'Run To The G' group. There were a couple of familiar faces from the 'R4TK' sessions, and Stu Mac, Sal and Tim were there as leaders/gurus.

Anyway I decided to join the speedwork group, something that I will hopefully do every Wednesday. There were 6 of us in the group, a good number as I found out later, as there were no opportunities to hide or not work hard.

We began from the Atrium at Fed Square and jogged down alongside the river to Anderson Street, about 2kms. We then commenced with an 'easy' run up to the top of Anderson Street and a recovery jog back down. Then we ran half way up and jogged back down, then we ran three quarters the way up and back down, and then ran half way up and then sprinted to three quarters the way up and back down.

This was followed by four sprints to one third of the way up the hill and no recovery in between, then another run to the top of the hill and jog back to three quarters the way up. We then did the last quarter of the hill backwards, jogged back and did it backwards again. I really felt this in my quads at this stage and was blowing pretty hard.

The group then jogged back to Federation Square with one last hill sprint on the Exhibition Street extension. I probably would have only completed one or two hils by myself and done a lap of the tan before heading home, but in the group I had to work really hard and felt great afterwards.

I will be at these sessions most weeks, and can highly recommend them!

April 18 - Ivanhoe to South Yarra

2006-04-19T14:40:00.000+10:00

I really need to plan ahead a bit better. Tonight on my run home from work, my backpack was distractingly heavy. Normally I have my keys, wallet and phone in there, a small umbrella and a book. Tonight I needed to add my work pants and shirt, as well as a couple of magazines. It was the first time that I really noticed it, and I'll have to be more careful in the future to avoid injuring myself.

That aside I did my usual run home from work, along Heidelberg Road to Fairfield, then cutting past the oval near the boathouse and down past NMIT and Yarra Bend Golf Club. From there it is across the river and past Studley Park Boathouse, straight up the hill to Studley Park Road, down Walmer Street, across the river again coming out near Vic Gardens. Then I wind myself through the streets of Richmond crossing the river once more at Chapel Street and home.

It's not too bad except for the portion through Richmond, where there is a bit of stop/start due to traffic, everything else is away from main roads. A couple of nice hills and a bit of undulation keep me on my toes. All up it's just over 10km's and I ran it in 59 minutes. I felt really good for the first 3-4km's but then became increasingly aware of the heavy backpack, as I adjusted it became easier and I finished really well.

April 18 - I've Been Tagged

2006-04-18T14:09:00.000+10:00

Well, Beki has tagged me to answer the following 11 running questions:

Here are my answers to 11 running questions:

1. What time of day do you run?

During the week I'll fit in my run in the afternoon. Generally I run home after work for 5 or 10km's, otherwise I'll be attending training sessions around the CBD. On the weekends I prefer mornings for my long runs.

2. What are your favourite runs?

I enjoy the run near the Yarra, between the river and Ivanhoe Golf course. I'm also very partial to the Beach Rd. run from St Kilda to Mentone. Getting a bit sick of the Yarra around Hawthorn and Richmond, due to numerous runs recently around there.

3. What is your favorite song to run to?

Way too many to name a definitive song, but the following are current favs:
- Song for The Seven Seas (Mick Thomas)
- Mr E's Beautiful Blues (The Eels)
- In Collingwood (The Sharp)
- Hercules (Midnight Oil)
- Good Old Boy Stuff (Mark Seymour)
- Any upbeat Lucksmiths or Ruckrover song

4. What book are you reading at the moment?

Just finished "Q & A" by an Indian author, about a waiter who win who wants to be a billionaire and is arrested for cheating. Goes through his life story, revealing how he knew the answers to the questions. About to start "Kokoda" by Peter Fitzsimons.

5. When did you start running?

I have just restarted running since January, after a 30 month hiatus.

6. What's your post-race/post-run ritual?

Depending on the run, if it's a long morning run, then generally a serve of eggs benedict, black coffee and the weekend paper. After most runs I'll have some lollies of some description and a sports drink.

7. What do you eat before you run?

Nothing before the long morning runs, apart from some sports drinks and a few jelly beans along the way. All other runs I'll eat a light lunch about 3-4 hours beforehand, and lots of water.

8. What's your favorite running accessory?

My Timex Speed and Distance watch, and I'll either take a radio for SEN or my Creative MuVo MP3 player.

9. What's your motivation for running? (or why you first started running)?

Running is first and foremost a great stress release, I find that running home from work allows me to be relaxed and feeling great when I walk in the door. Losing 6 kg's in the past three months and having more energy have been great bonuses. My family has a history of diabetes, so the loss of weight and increased exercise will also keep that at bay with luck.

10. What are your running shoes?

After being a Brooks wearer, I am now firmly entrenched in the Nike camp. I wear Nike Air Zoom Elite's for any short runs or racing, and I'm in love with my new Nike Air Structure Triax 9's.

11. What is your next running goal?

The next progression in my running will be a half marathon at some stage over the next 3 months.

April 16 - South Yarra to Beaumaris

2006-04-16T15:29:00.000+10:00

Decided to throw in a long run this morning in preparation for a chocolate overdose. The forecast of showers clearing wasn't promising, but it actually was a good morning for running albeit cool.

Left just after 8 from South Yarra and cut down to the bay through Fawkner Park and Albert Park Lake to the bottom of Fitzroy Street. From there the plan was to run to about Sandringham. I kept a nice constant pace for the entirety of the run and as I got to Sandringham I felt really good, so decided to continue on.

By the time the two hour mark was coming up, I felt like I had run enough for the morning and stopped at Beaumaris, just south of Balcombe Road. In all I ran for 1.59 and a total of 22km's, run at an average of 5.25 pace. (Love the Timex!)

Feel really good after the run, now for those eggs!

April 12 - Burke Road to Collingwood

2006-04-13T09:29:00.000+10:00

Had a friend's birthday BBQ tonight in Collingwood, so thought I'd throw a long slow run in prior. Ran from Ivanhoe along the Yarra to Burke Road and then crossed to the south side of the river and followed it back along the freeway to Yarra Boulevard to Studley Park Road to Johnson Street and finally down Oxford Street.

Measured at 17km's so was a nice hit out. Felt very good cruising along at just under 6 minute k's, listening to SEN on the walkman. I can push this run out to home and have a 25km long run which will be a good challenge. Running this in 98 minutes all up was good to get the lungs going.

Luckily I did a decent run as some easter egg, choc-honeycomb ice cream and a few bevvies were consumed!

I'll join in with the Start to Finish Wednesday nights, and a few Niketowns on Mondays as well. Will then probably do a long run on Thursdays or Saturdays. Well anyway that's the current plan.

April 10 - Clifton Hill to South Yarra Run

2006-04-11T16:05:00.000+10:00

This was my post race run, and the first time I had used my Timex Speed & Distance watch on a regular run. This run is probably the most boring of all the runs I actually do, going fromClifton Hill railway station straight down Hoddle/Punt to the Yarra, along Alexandra Ave and then up the Darling Street hill.

The good news was that the run is a bit longer than I estimated at 5.5km. I actually thought it was just shy of 5km, so I'm happy about that. I did it in 24.57, which is an average pace of 4.30ish, which I was also happy with.

This is a run that is very convenient after work, as I can catch the train from Ivanhoe and alight at Clifton Hill, then run home to South Yarra.

I'm currently trying to work out my next goal. I will do a half marathon somewhere this year, just not sure where yet. The next couple of races I have planned, are the Angling For A Cure run in late April, and the 10km Sri Chinmoy in May.

April 9 - RUN FOR THE KIDS

2006-04-10T09:07:00.000+10:00

Well, the big event has been and gone, and an enjoyable run it was.

Arriving at Docklands around 8am, I caught up with Clarkey, Pep, Marty, Beki and Michelle from the Ausrun forum. Went towards the start fairly early and warmed up alongside the water.

I was running with a friend, so time wasn't an issue, although I wanted to help her finish in under 90 minutes.

We went out proabably a fraction faster than I would have liked for my friend, but she was felling good. Nice and steady, but around the 8km mark she began struggling. Water and some jelly beans didn't really help her, so at the 10km mark she walked for a while, and I kept running. My last 4.7kms was pretty consistent, and I finished full of running. My friend finished in just over 80 minutes, so she did remarkably well.

My splits for the run were:

1km - 5.12
2km - 5.10
3km - 5.18
4km - 5.13
5km - 4.48
6km - 5.15
7km - 5.23
8km - 5.21
9km - 5.27
10km - 5.51
11km - 4.56
12km - 4.33
13km - 4.34
14km - 4.34
14.7km - 2.56

Total Time - 74.39

A huge thanks to the training run organisers and run leaders, and to the friends made along the journey!

April 6 - Narre Warren to Beaconsfield

2006-04-07T14:56:00.000+10:00

Well, I was heading out for dinner at a friend's house this evening, and needed to get a last run in before the Run for the Kids. So I decided to catch a train to Narre Warren and run the 6 or so km's to Beaconsfield. After standing for 80% of the train journey, and then alighting to a spot of rain, I wondered whether I had made the right choice. I fired up the Timex S&D and hit the pavement.

The rain stopped as I started, not to be seen again. It was cool, but not terribly so. I quickly found a good rhythym and off I went.

The one thing I hadn't accounted for were the hills, particularly the large hill through Berwick. I really knew that I had worked hard after that one! Anyway I felt very good for the run, a lot of bounce and energy in my legs, and breathing hard but well.

I completed the 7.1kms in a touch over 35 minutes, which was an excellent pace considering the hills. I feel fit and ready for the Run for the Kids, which I hope will be a good warm up for longer races over the winter.

April 3 - Nike Training Run

2006-04-05T08:49:00.000+10:00

Well tonight was my final training run for the Run for the Kids. Going from the Prince Pat in Collingwood, the course does a lap of Fitzroy Gardens, zig zags through Jolimont Park, around the MCG, over the tennis centre bridge, through Birrarung Marr, and then over the footbridge alongside the MCG and a final lap of Fitzroy Gardens.

I had a new toy to play with this evening, finally got my Timex Speed & Distance watch. It's a GPS device that records how far and how quickly I am running. This is something that I need when I do solo runs, as I can become a bit of a bludger. Anyway the watch worked very well. It takes 3-4 minutes to locate the satellite, but once locked on to a satellite it stays with it. The pace reading was pretty accurate, a few times it became unrealistic but quickly returned to normality. The total distance read 10.01km, which was pretty much spot on, and the average speed etc. was great.

The run itself was with a very good group, about seven of us around the same standard, well led by Clarkey. Felt very good for the whole run, practiced my hill running. Shortened the stride going up the hill, increased the tempo and leaned forward. Then let the hill do the work on the way down. We completed the course in about 55mins which is reasonable given the amount of hills. Will miss these runs as it allowed me to meet different people, and I find group running much better than running alone.

Anyway will do an easy 6 or so km's Thursday and then rest up before Sunday.

April 3 - Nike Training Run

2006-04-04T09:37:00.000+10:00

Headed down to Niketown for the final training run in the city. Purchased myself a pair of the new Nike Triax Structures, with a nice little discount.

Met Emma, Beki, Tony, Rupert, Tim and Stu from the Ausrun forum down there. It's great seeing familiar faces at the different runs and training sessions, makes the atmosphere all the better.

Anyway, I was running with two friends, and one was very keen on doing the 10km slow pace as this would only be the third 10km run she has ever done. We talked her into koining the 10km medium group, as they generally run at about 5:30 pace and we could always drop off if required.

Well there was a cracking pace set early, poor Sal the run leader had no chance, and in no time at all the group was strung out over a fair distance. We stuck to a decent pace, thinking we were travelling at just over 5:00 pace. We didn't do the dogleg at the Tan, so ran about 9.8km, and came in at under 46 minutes. My friend did unbelievably well to be very strong at the end. I did the run very easily and could have headed off for another 10km straight away. It's amazing the fitness I have picked up over the past 8 weeks.

As an added bonus, Nike gave away snazzy running singlets to anyone that had been at more than one training session. Very happy about that!

March 30 - Run Home

2006-03-31T10:20:00.000+11:00

Went ot check out the Richmond Harriers this evening, so ran the 8km there from work in Ivanhoe. Legs still felt pretty lethargic, and I was unusually struggling aerobically. Picked up a bit in the latter stages though and finished the 8km's in around 40mins.

The Richmond Harriers seem like a good bunch of people, but for what they can offer me at this stage, $320 is a bit steep to join up. Might look at the Victorian Road Runners instead, and spread myself about with the Monday Nike Run, the Gunn Runners, and possibly Tim Crosbie's group when I have a bit more fitness and speed.

Looking forward to the weekend, football is back, and I'll head to Geelong to watch the Lions game on Saturday. Won't run again until Monday, but will do a couple of 10k runs on Monday and Tuesday and an easy 5-6 on Thursday or Friday and then the Run For The Kids on Sunday.

Bring it on!

March 28 - Nike Training Run

2006-03-29T14:14:00.000+11:00

Today was another Nike Training Run for the Run for the Kids race, this time held at the Prince Patrick Hotel. I jumped into the medium 12km run, and it was a pretty good group. Picked up some hill running techniques from Clarkey, the run leader, which will hopefully assist in the race on April 9.

I was a bit heavy and tired in the legs, and my right hamstring was a little tight, but I felt better at the 10km mark than I did earlier in the run. The free beer was a god send afterwards however, although I don't think beer and blue cheese is a recommended recovery snack!