No One Can Hear You Scream.

TUESDAY MORNING, 30/11/04

Meant to be the hottest November day ever in Sydney today, but at 6am at Lilyfield Rd hill it was low 20s and humid with a thin cloud cover.We had a big turnout, about 10 people, including some very fast buggers.

No one can hear you scream when Fats/Haz/Andrew T/KT lead out the Lilyfield hills session. Not that I'm competitive or anything.

8 reps @ 77- really bashing it. An entirely different pain to the pain of doing 16 of the buggers @ 83. But, probably better for me, given at the moment my focus is speed and getting my 10K down.

No lingering effects from Sunday's 6FT run that I could detect. Good recovery.

Back to *THE* Track.

SUNDAY MORNING, 28/11/04

Another date with the 6FT- a full length training run in the company of Dawn Tiller, Phil Hugill, Vat, Sarge and Blue Dog.

It was a bloody hot day- looking at the weather stations in the tablelands, we probably did the last 12km or so in about 32 C heat. At the Coxs River I thoroughly enjoyed a quick swim which helped cool me off, albeit briefly....

Sarge and Blue Dog only went to the Coxs River then turned around (as they intended) whilst Dawn and Phil charged off like their pants were on fire, so it was the old team, Vat and I, most of the way.
Kevin Tiller VERY generously gave up his day to crew for us (he and his madcap kids). Thanks Kev! A thumbs up to Vat also for giving me a lift up and tolerating my taste in music...

We got to the top of Pluvi about 5-10 minutes quicker than last month- less timewasting- and paused to reflect on how we'd reached this spot in the wilderness under our own power. A subtle testimony to the excellence of trail running.

Out along the Black Range and Vat didn't look too good, but I was gradually getting stronger. Kev joined us for the last couple of km running before Deviation, during which we passed Phil who had thoroughly blown up, and got to Deviation where Dawn had stopped 45 minutes earlier to mind the kids so Kev could go for a quick run. Phil decided to stop here so Vat, Dawn and I set off for the last 11km in ever worsening heat. I wanted to see if we could beat last month's time of 6.05 but it looked pretty marginal.

Vat had a tumble and was further slowed by nausea, whilst Dawn was battling stitch, so I found myself running alone, or rather trudging. I just wanted it to be over so I could get into some air conditioned shade at Caves House. Got to the top of the last big downhill and thought "if I do three 4min/kms down this hill, I'll run a 6.04". Alas, the heat and the treacherous footing meant I ended up getting another 6.05!

I stripped down to shorts only and got a milkshake which hit the spot wonderfully. Dawn came in about 10 minutes after me (but over half an hour faster on actual time), and Vat battled in after 6.40 not looking too good. Not that this was competitive....

After some recuperation, we all piled into Kev's people mover and got going back to Katoomba. I ended up spending the evening at a party and scoffing every protein-rich munchie I could find....

MONDAY MORNING, 29/11/04

Another hot morning. Ran in from W. Ryde- 6km- slowly. Tired and sunburnt but no physical damage. I don't think this took as much out of me as last month's 6FT run, and anyway I'm used to doing long stuff on weekends and then backing up.
Gym later today, hills tomorrow.

5K Bay Run Challenge

SATURDAY MORNING, 27/11/04

Down to the Bay Run at 7am for the Coolrunning 5K Challenge round the Bay Run. I did 19.43- breaing the elusive 20 minute barrier, although it was horribly unevenly paced and I died a bit in the last km particularly. Big, big turnout- well over 30 runners for an unofficial run organised through a website!

Amongst the "20 minute" handicap group there was some talk of going through the first 3K averaging 3.55min/km... so when I hit the first km in 3.37 with at least half a dozen "20 minuters" in front of me (Ray, KT, MikeF etc) I said out loud "oh shit" anticipating a horrible blowup and missing the sub 20 mark.

However, I managed to hold with gnscon till about 3K when he faded a bit and from there it wasn't psycholgically too bad- I knew there was only a few minutes to go and I was still averaging about 3.50min/km so I'd have had to REALLY fall apart after that to miss sub 20.

Leftie zoomed past me at high speed in the last km as my form started to fade somewhat (not that it would have mattered!) and Don Juan- another "20 minuter" who'd paced himself a bit better than I- caught me right on the finish line, although he'd had a fairly long warmup....

We finished the Bay Run was recovery, so 9km running all up. Swam a km in 24 minutes in the pool at work afterwards as recovery.

So, even though I knew I could have done better with a properly paced run, I'm very happy to break 20 when I was unsure I could do it. Tomorrow is another 6FT training run with Vat and co, and the Sunday after that is the Central Coast Half. Vat is talking about setting up a "sub 90" pace group. Hmm, not sure I'm that good yet.....

Pushing the Pace...

FRIDAY MORNING, 26/11/04

As per the suggestion of Vat and Mr Jackson, I tried to run fast on my commute this morning from W. Ryde station- 6.062km- avg. pace 4.49min/km (29.18). I thought that wasn't bad for a course with no downhill, a nasty uphill, carrying a backpack. Trying to up the pace on even my "junk miles". Next year this will be a matter of course.

Clear day, sunny but humid- 17 degrees with humidity in the mid 70s when I was running.

FRIDAY LUNCH, 26/11/04

Did >10300m in 40 minutes on the rower without significant effort. That's a bit more like it. Then 100 situps with a 10kg weight held to my stomach. Haven't had time to do any other upper body stuff this week- a bit busy at work.

Recovered and Back Into It.

THURSDAY MORNING 25/11/04

I was by myself at the track this morning. Between having no one to push me and coming off Triple Tri, I had no idea what to expect in my 8 x 400 session. About 16 degrees, 80% humidity. Not quite warm enough to be uncomfortable.

85
85
82
81
81
81
82
81

So I was very happy. Unlike previous weeks, I was able to hold my form into the last rep. Seems that I'm over whatever damage Triple Tri inflicted- a pleasantly fast recovery from 45km of racing!

Three laps warm up, slow jog into work afterwards. I'll gym at lunch.

Crosstraining Comeback

WEDNESDAY LUNCH, 24/11/04.

Did an uninspired 10134m on the rower plus some abs. Nothing hard or too serious.

400s tomorrow, I think.

Still in Recovery Mode.

WEDNESDAY MORNING, 24/11/04

Nice, drizzly weather on my run this morning. The last few weeks, Sydney's had some rain or drizzle most days, and apart from a couple of outstandingly hot days, the summer heat hasn't arrived yet. Really liking the current weather.

Ran in from West Ryde again. Tried to push the pace a bit with the GPS as a guide, but after about 4km of sub 5 min/km my legs started to protest- not quite recovered from Triple Tri yet, but a lot better than I felt on Monday that's for sure. Backed off and jogged the last couple of kms.

Gym later on, hopefully.

Triple Tri and Aftermath.

SATURDAY 20/11/04

Did a sluggish 30/30 in drizzle on Saturday morning before the drive down to Canberra, on an oval in Winmalee. Never warmed up or got moving properly. Probably about 35 minutes running total.

SUNDAY 21/11/04

Did the Sri Chinmoy Triple Tri as the "runner"- 45km total of running on mountain trails and suburban bike path in a total running time of 3.38, our tea time was 11.09. Full report is http://www.coolrunning.com.au/cgi-bin/ubbcgi/ultimatebb.cgi?ubb=get_topic&f=4&t=001540#000011

Argh, tough but fun.

I'm getting happier with the new NB 856s. Starting to gewt used to them. The lighter weight and decreased bulk makes a difference.

MONDAY AND TUESDAY, 22-23/11/04

Was really beat up in the legs on both days, so just jogged into work on both mornings from West Ryde- about 35- 38 minutes. Skipped Tuesday's hills and also gym work. Hope to be right for 8 x 400s on Thursday. It's just muscle trauma I think- there doesn't seem to be any endocrinal fatigue.

New Shoes.

FRIDAY 19/11/04

Picked up new NB856s last night- a lighter trainer than the usual monster Asics 1090/NB1220/Brooks Beast I wear, but not quite a light trainer either. Walking round in them last night I was thinking "hmm..." but was a bit happier by the time I got home.

Had a morning breakfast with a client this morning so just had time to run from West Ryde (set the alarm to get up early for a longer run in, but after getting up at 4.15 yesterday, couldn't be arsed and went back to sleep). Speaking of that, I had an awful night's sleep, as it never dipped below about 26 degrees. Constantly rolling round and covered in sweat. Might be a good situation in bed if you're not alone, but....

Anyway, by the time I got going the temp was back up close to 30 degrees again and I was shuffling along for the first 15 minutes, still not convinced about these shoes. But once I hit the bike path I started moving well- noticed my heels coming through higher than usual in my recovery phase. Got in in 35 minutes. A bit busy at work so missed gym today.

This weekend I'll do the 30/30 early tomorrow then have the run legs of the Triple Tri Sunday in Canberra. Will give the 856s another go there.....

It's Still Not Easier.

Only 5 hours sleep. Not good. Damned humid this morning- 95-99% humidity in Sydney AWSs. From North Sydney you couldn't see the Harbour, let alone the city, for fog.

To the 400s. Vat and I were joined by fast bastard Lefty today....

81
83
83
82
82
82
84
82

Again, stride felt good from about rep 3-6 then I stuggled to hold it together in the last couple. Ran into work afterwards.

Lefty has an excellent style about him, foot strikes the ground right under his hips and it is already moving backwards, and a solid "drive" and back kick. I chuckled about how, after the session his back was covered in grass and dirt swept up in his wake, whilst Vat and I were relatively clean....

On the way into work I started feeling quite crook in the guts. Got into the shower and just lay under the water for a while feeling worse and worse. Staggered into the bathroom and was violently ill, and after that felt a bit better. Just munching on some toast to see if I can get some solids down. Think I'll skip the gym today as a result.

Missed my True Calling II

Broke last night's rowing PB by 14 metres (!!!)- 10584m.

I was behind pace with about 6 minutes to go, then Tony got on the next rower and I started to up the pace- really bashed the last couple of minutes. Afterwards I was totally drained- was able to do 3 x 30 situps but wasn't able to do the rest of my gym stuff.

I'm not fooled- only been rowing for about 7 weeks so I'm bound to improve a lot- but I'll take good feedback where I can get it. Eventually I'll plateau off.

Off to the sack. 400s tomorrow.

Morning Run.

Got 7 hours sleep, then ran from Rhodes into work. 51 minutes in very humid conditions (over 80% RH). Felt surprisingly good until the last 10 minutes or so. I've noticed that my arms are much closer into my torso than they used to be- previously the elbows stuck out to either side quite prominently.

Gym tonight I think. Feeling a bit jaded to go at lunch, although that will change tomorrow as the Test cricket will be on the TV in the gym during the day....

Missed My True Calling

TUESDAY NIGHT

Smashed my 40 minute rowing PB- 10570m. It wasn't even as tough as the last one. Pretty much a solo effort too- didn't have ahyone rowing seriously going at it on the adjacent rower to keep me going.

Added a 10kg weight to my sit up regimen- will shortly increase it to 20kg.

Had a big feed, now time for a solid sleep. Haven't had much sleep lately.

Oh, Gawd...

MONDAY MORNING

Ran from Rhodes to work. About 52 minutes. Tired. Warm. Skipped gym that evening and went home, but slept very badly, probably only got about 3.5 hours of shuteye.

TUESDAY MORNING

Lilyfield Rd hills on a cool, drizzling morning. We had a newcomer in KT, who turned up after my third rep and fired my competitive juices by beating me to the top in my fourth rep, which was 80 flat. Thus inspired, I ran the fifth in 75 (!!!) and she was still there. Turned out, when I asked her when we were jogging down the hill, she used to be an 800/1500 runner, ie fast, strong, looked very smooth.

After that we belted out a succession of 79s-81s. I was sort of thinking "yeah, keep hitting me, let's see if I can take it..." knowing full well that I'd probably blow up, but perhaps I might not, and running less reps faster was probably better training for speed anyway.... very painful.

After reaching 12 reps averaging 81 to that point, rep 13 was 87 and 14 was 85, so I called it off at that point- no sense in grinding out extra intervals when your form and strength is gone. Bit of a blowout. But a bit of an eye opener too.

TUESDAY LUNCHTIME

Went to a yoga class. Never done yoga before. More or less a series of stretches and breathing exercises... I'll be sore in the abs, back and glutes tomorrow.

Gym tonight hopefully.

Harbourside Hike STaR.

SUNDAY MORNING

Clear cool morning with a south west breeze, but getting warmer later on. 30km of hills and bush in Sydney's northern suburbs.

I ran with the 6.10 group- back at the start of October I'd been dropped after about 20 minutes by this lot, but today I managed to hold with them for the first 21km or so, then alternated between being at the back of the pack and off the back for a few more km, then died in the arse in the last few km around Balls Head and Berry Island for a final time of about 2.44. So, getting better, but not there yet. Most of them are around 3.00 for the marathon.

Funnily my GPS measured this course as 31.8km. Vat's read about 30.4, and the maps say 29.6. We took a few wrong turns so no surprise we went over 30, but the discrepancy between my GPS and Vat's is a bit strange.

Oh yeah, and a couple of people this week have commented that I look thinner! I doubt I've lost much weight, but might have put on some muscle mass in lieu of fat. Perhaps I should get a skinfold test done, see if I can get back to the 9% I was at the start of the year....

In the Grip of the 30/30

SATURDAY AFTERNOON.

Was out at Emu Plains today so did my workout at sunset on the local cricket field. Conditions were not the best- 21 degrees and clear sky, but wind gusts of over 30 knots.

The 30/30 is a deceptive workout. The idea is to build raw speed by sprinting for 30 seconds, then jogging 30 seconds, repeat for 15 minutes. Mr Jackson and I call it a "Pat Carroll Special" as this was originally a workout the Great Man suggested to our own great man. As Vat likes to say, around the 6th rep it's pretty soul searching and there still seems to be a long way to go, and the final few reps are acutely painful. However, as it's such a relatively short workout, it doesn't seem to blow you away for the rest of the day and the next day like some other interval workouts I've done.

I warmed up for about 10 minutes and warmed down for about 20, so about 45 minutes running total. As with my quality workouts of the last week or so, I was pleased with how my stride has been lengthening (almost kicking myself in the backside) but again, struggling to hold this form in the last few reps. I won't predict great things just yet.

Got the Star coming up tomorrow at Waverton.

Nothing Fancy.

THURSDAY NIGHT

Went to the gym, including rowing 10150m or so feeling pretty uninspired.

FRIDAY MORNING

Had a meeting to get to so only time to run from West Ryde. Felt pretty slow and tired, about 37 minutes. Hot, humid morning.

FRIDAY AFTERNOON

Still uninspired on the rower, did another 101xx metres. Looking forward to a couple of days just involving running over the weekend.

Just Because It's Faster Doesn't Mean It's Easier.

WEDNESDAY NIGHT

DId 10350m on the rower with little apparent effort. Wtf?

THURSDAY MORNING

It was pretty chilly at the track this morning. Had only got four hours of sleep so wasn't enthused about being there, but after a warm up I did my best 400s yet-

84
84
83
81
83
83
83
83

From the third to sixth rep inclusive I could feel my stride really lengthening (helped on the fourth by having Vat start a few seconds behind me and literally breathing over my shoulder for the last 200m) but for the last two I was struggling to hold that good form and just ended up doing it ugly. Similar to Two Peaks last w/e where I was really striding out well for the first half marathon but over the last 5km my stride started to shorten and I lost rhythm.

Did a couple of laps warmdown then shuffled to work. Feeling pretty pleased at my progress.
Wonder how long the improvement can last- Vat seems to have plateaued at the moment and no performance curve can keep going up forever. Hopefully it'll keep going till Coast-Kosci.

Just Cruisin'.

Ended up missing the gym last night- got an invite to see Open Water at the cinema, so elected to do that instead. I liked it, but I'm not sure if I'd recommend it to others. It is NOT a standard Hollywood film at all.

Ran from Rhodes this morning in 50 minutes even. It has been raining just beforehand, but got sticky as I was going up Anzac hill.

Gym tonight, hopefully, then back to the track with Vat tomorrow morning at some godawful hour.

Two PBs in Twelve Hours.

MONDAY NIGHT

Wandered down to the gym about 6.30ish and hit the rower for another 40 minute session. Felt pretty ordinary for the first 5 minutes or so (this seems to be normal) then got into a bit of a rhythm. After a while it was apparent I might approach my PB of 10408 metres, which I didn't really expect the day after the Two Peaks. I was helped by the encouragement of a couple of guys I know down at the gym, Tony and Brian, and with three minutes to go I put my head down and just went for it- ended up with a new PB of 10438 metres. Man I was buggered. Did some situps, pushups and assisted chinups, then went home for a big dinner.

TUESDAY MORNING

Fronted up for Lilyfield hills on a cool, damp, windy morning with JD and the two Andrews. The first four were quite unimpressive (1.27- 1.29), then Andrew T fronted and I had someone to chase as he zoomed up the hill at speed, the skinny bugger. All my repeats after that were 1.20- 1.23, except one 1.24. Again, I was utterly buggered, but most happy with an average of 1.23 for 16 reps- my previous best for this session was 1.24 back in Feb. Hoo ha!

I seem to be getting back into good form quickly, although I still wonder if I shouldn't be doing some tempo stuff (not quite to the extent Ray does tempo stuff though). Tossing up whether to run the Star or the Fishers Ghost 10K this Sunday. I'll think about it this week.

Gym later today.

Canberra Two Peaks 26K.

SUNDAY

It was a crisp 5 degrees with 97% humidity at the start, rising to 12 by the finish.I finished in 2.18 for what the GPS measured as 25.65km, although I suspect that the short distance is more due to the GPS than the organisers.

The surface is a mixture of rocky and smooth singletracks, firetrails, bridle paths and a little bitumen added in. I am seriously envious of Canberrans and the great trails and mountains they have right in their suburbs, plus the excellent sporting scene down there. Two major climbs up the two peaks plus a lesser ascent to Majura Saddle and plenty of rolling terrain.

I started near the back of the pack and moved up through the field as the event went on. Walked a bit of the Majura ascent, climbing into fog at the summit, and when I hit the pine plantations after negotiating the descent along the fenceline, concentrated on running down the competitors in front of me. Felt a bit wanky going up Ainslie so decided to walk a bit of that, then bombed down the firetrail off the summit road. Hit the bridle paths for the last 5km and could feel I was losing form, but tried to hold on for a sub 2.20. Crossed the finish feeling utterly buggered- had to sit down at the line for a few moments.

Emma Murray broke the women's course record with a sub 2 hour only a few weeks after being first woman at Brindabella. With her rogaining background she'll be an excellent ultrarunner- very strong. It'll be interesting if she turns up at 6FT next year.

Phibes had an excellent run with a 1.57 and IDW ran 2.09. I was pleased to finish closer to them, relatively, than I did at 6FT this year. I don't think anyone passed me after the start that I didn't catch later on, but that's to be expected if you start at the back....

I repeat- I seriously envy Canberrans for your endurance sport culture and environment.

MONDAY

Ran from Rhodes, about 50 minutes. Felt reasonable once I got going. Sore lower back however, which I often notice in races with lots of climbing- the lower back is the "fulcrum" for the "lever" of the legs. Will gym tonight.

On the Road.

This blog comes from Canberra via Merimbula and Jindabyne.

Thursday I was on the road down the South Coast with Everyman and Diane. We ran for an hour in the afternoon along the beach rom Merimbula to Pambula and return. Cool but humid weather- ran shirtless without discomfort. The sand abraded my bare feet a bit- had a bloody blister on my right big toe. The variety wa enjoyable though- and running barefoot on any beach in Sydney would be unthinkable.

Friday I got up early, ran 15 minutes to a football field on the other side of Merimbula, and did 8 x 85 seconds, as I lacked a measured 400m track. Judging by my progress around the ground, my last two reps were my fastest- ideal. Ran 15 minutes back- very humid, light drizzle.

Later that morning Paul and I got in about an hour's bush running in the State Forests near Twofold Bay whilst finding a course for the Coast-Kosci. There's some utterly magnificent running country down there- perhaps I'll retire to Eden.

Saturday I didn't run, but did a 7km walk over Mt Taylor (Canberra) with Ian. Got the Two Peaks race tomorrow.

Lovely Running Weather.

TUESDAY 4/11/04

When I got up at 4.30 the rain and wind were pounding against the windows. I looked up the weather radar and a big yellow blob was hovering over Sydney. Lovely. By the time I got to Lilyfield it had cleared up, but it started to thump down hard again as JD and I started. Then the rain seemed to be... bouncing.... "hey JD, that's hail!" which we put up with for a few minutes, then it slowly cleared.

In spitew of this chaos I ran a great hill session- especially the second half. 16 @ 1.25- my best ever session here was 16 @ 1.24 in Feb, but this doesn't mean I'm in 41 minute shape like I was then. Total of about 16km.

In the gym, rowed about 10200m (bit stiff from the previous recordbreaking exertion) plus other stuff.

WEDNESDAY 5/11/04

Was in a hurry this morning so just ran 33 minutes from West Ryde to work. Cold wind blowing- about 15 degrees.

In the gym, rowed 10407m (missed Monday's mark by a metre)!

Crosstraining PB.

Mr Jackson has ordered me off running twice a day and high mileage in favour of fresh legs and speed, so since Glasshouse I've been hitting the rowing machine in the gym 4-5 days a week at lunch or after work instead of going for a second run. I fairly quickly worked up to rowing 10km in <40 minutes (wouldn't mind being able to run that!) and I'm enjoying seeing veins in my arms again.

Tonight I smashed my previous PB for 40 minutes rowing- 10408m, over the old 10354m. The last 3 or 4 minutes were particularly soul searching as I put my head down, closed my eyes and just went for it, with the guy on the adjacent rower urging me on. Because it was raining, they'd closed the windows in the gym, so it was stiflingly humid in there- wouldn't mind having another go in cool dry conditions.

I hope this means yesterday's 6FT run didn't unduly fatigue me. I'll know for sure at tomorrow morning's hill repeats.

Yeah, It Was A Bit Competitive Yesterday...

... is what my legs told me this morning when I ran for 35 minutes- from West Ryde station to work. About 17 degrees, very humid (it had been raining not long before) with a big hill right at the start. Felt a bit sluggish. Will try to hit the sack early tonight in order to maximise my performance at tomorrow morning's hill session. Got a lunch meeting today so I'll gym after work.