Speed/Hills.

TUESDAY 30/5/06, 3PM, 13.5K, 8 HOURS SLEEP (!), SHOES: ASICS DS TRAINERS

No running the past two days- foot issues. The skin on my feet splits easily, and I got an infection after Saturday's long run. Mostly cleared up now.

Mountain life- it's the middle of the day, overcast, foggy, 6 degrees with drizzle. Not often I go for a run at this time of day wearing longsleeve thermal top, beanie and gloves, but I did today.

I wanted to combine both speedwork on the flat and hills today. Started with a 4K warmup- Govett St, Lovel St, Lurline St, Lett St and down to Leura Oval. Did 10 minutes of 30 seconds hard, 30 seconds jog and felt like I was moving pretty well, quite quick. Only complaint was that both calves were very tight and stiff- sometimes happens after a couple of days off.

Ran around into Murray St, a 170m cul de sac with 35m climb, ie very steep, and did 8 reps up the hill, which was bloody hard work- your heels never touch the ground running up this slope. Started foaming at the mouth after 5 reps...

Hill reps were
55
57
59
56
59
59
61
58

Was shot after that but did a verey slow 2.5K warmdown (Grose St, Megalong St, Govett St and home) but had to walk a couple of times on the Govett St hill.

Session felt a bit contrived, but I'm stuffed now, so it must have worked...

Now THAT'S a Training Run....

SATURDAY 27/5/06, 7.30AM, 49K, WEEK TO DATE 99K, 6 HOURS SLEEP, SHOES ASICS 1100s

Biggest run, distance wise, since September last year. Left my home at 7.30ish, ran down to Wentworth Falls, Tableland Rd, Queen Vic hospital, Kedumba Walls, Kedumba Farm, Solitary Pass, Medlow Gap, finishing at Packsaddlers where Mel picked me up after 49K and 6 hours of running, almost all on firetrails.

I'd done some of the run before in parts- I've run as far as Kedumba Farm several times, once (7 years ago) ran to Solitary Pass, and had been through Medlow Gap a couple of times. But a lot of it was new terrain for me, running through valleys with rock monoliths towering on all sides under a clear sky. Temp varied between 7 and 15 or so. Started off with a thermal longsleeve under a CR tritop, around 11am I removed the longsleeve and just had the tritop.

Felt consistently fairly good all the way through- had a few Up and Go meal drinks, a Powerbar, some sultanas and nuts. I carried a 3 litre bladder in my Camelbak and refilled at Cedar Creek, about 29K.

Highlights were seeing a pack of four dingoes in the Kedumba Valley, and the two MTBers who went past me around the back of Mt Solitary, and the girl recognised me from my reports on Coolrunning...

Very encouraging run, well pleased.

Having a few issues with Sportstracks at the moment, but I've sketched a rough outline of the course I ran at Gmaps Pedometer, although it's hard to trace the twists and turns there and thus the run is 4K shorter than the Garmin said it actually was. But covered a lot of real estate all the same, looping round the back of Mt Solitary and Narrowneck.

Legs feel fine tonight, a bit stiff. Not that tired either.

Another Stroll in the Park.

FRIDAY 26/5/06, 10AM, 12.5K (59.59, 4.49min/km), WEEK TO DATE 50K, 6.5 HOURS SLEEP, SHOES- NIKE FREES

Hmm, every run I've done this week has been 12.5K. Scary.

Another three laps of the fence of Kelso Park this morning, temp around 17 degrees and fairly sunny. Could feel yesterday's session in my legs, but it was the cardio that seemed a bit off today- was breathing harder than I expected. Clicked round at reasonable pace (although there were a couple of rough patches) and bashed the last few hundred metres to try and get under the hour, which I just scraped under.

Not the most aesthetic course to run around, but good to stretch out on grass regularly.

3K TT.

THURSDAY 25/5/06, 11AM, 12.5K, WEEK TO DATE 37.5K, 7 HOURS SLEEP, SHOES- ASICS DS TRAINERS/BAREFOOT

Didn't run yesterday- was going to run in the evening but car trouble and a resulting late train trip home finished that off.

Woke this morning feeling a bit off- had to visit the can quite a few times today, and I think whatever the problem was overflowed into my run.

Ran down to Pitt Park via Wentworth Falls Lake as warmup- 6.5K on a clear, but breezy 12 degree morning. Got down there in 32.21, 4.58 pace, but that more reflects the fact that it's a downhill run from home to the track than it reflects on my condition, as I didn't feel great.

5 x 100m strides with jog back recovery, then into a 3K TT. Was battling to hold 4 min/km pace from the outset, as you can see, but put head down and bashed the last lap and a half and almost salvaged the session.

Lap splits

94
95 (3.10)
94 (4.44, 1K split was 3.58)
97 (6.22)
98 (2K in 8.01)
101 (9.42)
95 (11.18)
44 (last 200m)
= 12.02

Pretty disappointed- a few weeks ago, off almost no training, I was 12 odd seconds quicker.

2K warmdown including another 5 100m strides.

Hope it's just a passing thing.

Mona Fartlek.

TUESDAY 23/5/06, 8AM, 12.5K, WEEK TO DATE 25K, 6.5 HOURS SLEEP

Went to the track at Pitt Park, Wentworth Falls, to try a "Mona Fartlek" session.

This consists of

2 x 90 seconds hard, 90 seconds steady recovery
4 x 60 seconds hard, 60 seconds steady recovery
4 x 30 seconds hard, 30 seconds steady recovery
4 x 15 seconds hard, 15 seconds steady recovery

"Hard" being 5- 10K race pace, and recoveries are "steady", not jogging.

Really cold this morning- temperature was between 3 and 4 degrees the entire time, with a cold south westerly blowing (windchill about 1 degree). I wore shorts, longsleeve fleece shirt, fleece gloves and a polypro skullcap (small beanie, basically).

3.5K warmup including 6 x 100m strides, then into the fartlek itself. Probably about 4min/km for the 90 second bursts, and 5 1/2 min/km recoveries. Felt a bit creaky at first, but was feeling good by the end. For the 15 second reps, my Garmin was basically constantly beeping at me. Interesting session.

Ran home- 5K at around 5.45min/km (uphill). Still cold.

Happy with the session- feel like I am starting to get some momentum.

Good Run.

MONDAY 22/5/06, 10AM, 12.5K (58.19, 4.41min/km), 5 HOURS SLEEP, SHOES: NIKE FREES

Repeating Friday's run, three laps of the fence of Kelso Park, Milperra, surface was all grass.

After a rough opening K or two, I settled into a good rhythm and average pace kept getting faster, and it all felt easier than Friday's run did.

Cool weather- about 14 degrees when I started, although a strong, cold south westerly took a few degrees off that, effectively.

The last kilometre was a 4.29. A really good confidence booster, this run- at last felt a bit like my old fitness.

Hartley Vale.

SUNDAY 21/5/06, 6.45AM, 18K, WEEKLY TOTAL 78.5K, 5.5 HOURS SLEEP

Not getting good sleep these days.

Was picked up by Poider at 6.15am for the drive to Yurtie's at Mt Victoria.

We ran down Berghofer's Pass to Mt York road, then descended Lockyer's Track- historically an old bridle trail that was one of the first routes descending the Blue Mountains, these days a rough and rocky singletrack that follows an up and down ridge for several km before descending to the valley of Hartley Vale.

It was about 5 degrees and misty. Occasionally we'd come to a vantage point overlooking another ridge, or the valley, through the fog. Excellent stuff, and I wasn't rtegretting passing on the SMH Half at all.

Lockyer's was pretty slow progress- over 6min/km, even on the downhills. I found the short, sharp uphills here to be really hard work. Lack of sleep showing there I suspect.

At the floor of the valley we were running along a country road with high and foggy mountains on all sides. Trotted through the "village" of Hartley Vale (about 5 old homes on substantial acreage) and began the climb up Hartley Vale Rd to the Darling Causeway.

This was a solid climb of a bit over 4km length, and Yurtie and I kept pushing each other up the hill as Poider took it easy and went up at an easier pace. We were both breathing pretty damn hard and eventually Yurtie drifted ahead as STOP signs appeared above us. I called out to ask Yurtie if that was the top of the hill, he replied "yes" and I picked it up to be first to the top.

We spent a minute or two recovering our breath, waiting for Poider. Interestingly, we'd gone up the hill at around 6min/kms but our average pace had actually improved, given the slow and rough descent down Lockyer's...

From there we followed a gravel access track along the railway line back to Mt Victoria, spotting a kangaroo in a front yard a few hundred metres from the end. Bit of a sprint finish to the end too...

Aesthetically a fantastic run, but not really long enough to be my "long run". Planning a big one for next Saturday....

Half an Hour.

SATURDAY 20/5/06, 7PM, 5.5K (29.26, 5.24min/km), WEEK TO DATE 60.5K, 5.5 HOURS SLEEP

Was up early and spent most of the day at UWS Campbelltown again. Pretty tired on the way home but felt some sort of run was better than none (and wanted to keep my "streak" going- 8 days straight running now) so got out for a half hour amble- down Govett St, to the end of Megalong St, and return.

8 degrees with low level fog at treetop level, but clear skies above that.

This is a pretty hilly run. 5.5K, but with 5 distinct uphills in that stretch, four of them long and steep and one short one that resembles a wall. Didn't push the pace, given I was tired, but got around reasonably well. Wore Nike Frees.

Now That's Some Progress.

FRIDAY 19/5/06, 10AM, 12.5K (60.40, 4.51min/km), WEEK TO DATE 55K, 6 HOURS SLEEP

Down at Kelso Park, near Milperra again. On a humid morning (19 degrees, 70% humidity) I ran three laps of the fence for 12.53K of grass. Legs felt pretty reasonable, but lungs and heart were working pretty hard in the last couple of km.

Today's run meant I've run 7 days in a row- haven't done that since August last year, before I got sick. That means quite a bit to me- a milestone in my comeback to race fitness.

Improvised Speedwork.

THURSDAY 18/5/06, 11AM, 9.5K, WEEK TO DATE 42.5K, 5.5 HOURS SLEEP

I was spending the afternoon and evening working at the Uni clinic at UWS Campbelltown, so figured I'd do my speedwork on campus before getting busy.

After a little investigation I worked out that UWS Campbelltown, unlike UWS Bankstown, does not have a track, so I did an improvised session on the rugby fields.

2K warm up, 6 x 100m strides, 6 x 90 seconds hard with 90 seconds jog recovery, 6 x 100m strides, 2K warm down. Didn't feel great, but got through.

Clear sky but humid, about 20 degrees. A change to be able to run shirtless, instead of wearing a longsleeve thermal as I have been lately.

Boring setting for a run- dry scrub on all sides of the field and a railway line on one side. Most uninspiring.

Echo Point/Cliff Drive.

WEDNESDAY 17/5/06, 7AM, 10K (55.17, 5.27min/km), WEEK TO DATE 33K, 5.5 HOUYS SLEEP

Was going to do +90 minutes this morning by heading out along Narrowneck for a while, but hit the snooze button a bit too much and headed out this morning with only an hour to play with. Clear sky and about 9 degrees.

Headed down to Echo Point past the Katoomba High School, coming out at the lookout to see a vista of the Kedumba Valley filled with mist again, and pockets of it drifting up the Jamison.

Came back via Cliff Drive and Leura Cascades before cutting up to the Leura Mall via a trail that starts out with a steep flight of steps, then becomes a firetrail that emerges at Wascoe St. Into the Mall, Megalong Rd, added Wilson Rd in to make it over 10K, up Govett St and home. 10.15K in 55.17, 5.27min/km.

Felt tight and tired at the start and the hills at the end slowed me up a bit (the trail up to Wascoe St was a 6.48 K!) but dropped in a couple of sub 5 minute Ks along the way. Glad I got up and ran in the morning for a change!

30/30s.

TUESDAY 16/5/06, 7.30AM, 12.5K, WEEK TO DATE 23K, 6 HOURS SLEEP

One of those mornings with cold fog hanging over everything. 13 degrees according to the weather station at Katoomba, but felt colder- I wore a longsleeve polypro shirt when running this morning and never felt hot- got cold at the end actually.

Got dropped off at Pitt Park and got in a 3.5K warmup including 6 x 100m strides. Felt pretty crappy and form wasn't good, so my planned 8 x 400m session was switched for another 30/30 session instead- 30 seconds sprint, 30 seconds jog, for 15 minutes.

Didn't feel like I got warmed up till I was 10 minutes into the intervals themselves, when my form started to improve noticeably and I was able to bash the last few reps and felt buggered at the end.

Walked round for a few minutes, then did another 6 x 100 strides (feeling better than the first lot), then a slow 5K run home.

Wore Nike Frees- tried barefoot but was too cold underfoot and my toes went numb.

Not a good session, felt too flat, but salvaged something from it.

Grass.

MONDAY 15/5/06, 4PM, 8.5K (40.26, 4.49min/km), 6 HOURS SLEEP

Two laps of the perimeter fence of Kelso Park, Georges Hall, on a grey afternoon (16 degrees) with the odd hint of drizzle. This park is a collection of playing fields bisected by a creek, with each lap of the fence a fairly flat 4.2K, all on grass.

I wore Nike Frees and ambled around the first 6K at mid 4.55min/km, then picked it up for the last section, 7 and 8K coming in 4.36 and 4.35 respectively. Had to work a bit, obviously fitness still has a long way to come back. Good to get in a run on a soft surface though.

Intervals tomorrow.

Tour de Lookout.

SUNDAY 14/5/06, 4PM, 28K, WEEKLY TOTAL 59K

After a sleep in and doing Mother's Day stuff, I left the house around 4pm, with the temperature around 10 degrees and light cloud in the sky. I had a three hour run in mind so was prepared for cold weather- I wore my Netti longsleeve shirt, and carried with me a skullcap, gloves and headlamp for use after the sun set.

With dark falling in an hour, I resigned myself to a run that was all on the road, no trails. Sigh. I ran out to Sublime Point lookout along my usual route, got to the lookout in 32 minutes, came back and refilled my bottle at the Mall. Then headed up the long hill on Lovel St, turned into Lurline St and rolled down to Echo Point, arriving there just as the last light was in the sky. A red glow rimmed Narrow Neck, just outlining the bushfire tower on Clear Hill.

I donned the skullcap, gloves and headlamp and headed out along Cliff Drive for a bit, then cut up Narrow Neck Rd for a long uphill haul towards Valley Rd and the intersection with the highway. It was cold and I was pretty much by myself, with the very occasional car passing by. Off to my right I was looking down on the lights of Katoomba and a chiily breeze was blowing.

Finally the lights of Arjuna's Indian Restaurant came into view showing I was at the top of the hill. I refilled my bottle again at the bushfire centre and returned back down Valley Rd, retracing my steps to Echo Point, then back up Lurline St, Lovel St, Govett St and home.

28.1K in 2.43.40, 5.49min/km. I felt much better than my last few 30Kish runs- I was cruising at easy pace and could have picked it up if needed. DIdn't feel tired at all, but did get hungry in the last 3K or so, but was able to run up the last uphill on Govett St without problems. Legs feel fine.

Nice run.

In Darwin's Footsteps...

SATURDAY 13/5/06, 6.30AM, 19K, WEEK TO DATE 31K

No running since Monday, mainly due to some foot issues.

Yurtie and Poider invited me along on their Wentworth Falls run today. Yurtie picked me up at 6.20am and we drove down to the carpark of Wentworth Falls train station, where the air was a brisk 9 degrees or so. Felt colder than that though- my fingers kept complaining throughout the run, they have lousy circulation. By the end my hands had stiffened right up and it was agonising to move the fingers.

Anyway, we crossed the highway and picked up Charles Darwin's Walk. I had not done this trail before, but 'tis a mix of singletrack and duckboard that follows a watercourse down towards the edge of the escarpment. Frost covered the grass in sections.

We emerged near the cliffs and took a steep singletrack upwards towards Rocket Point Lookout, from which the views were sublime. It's a cliche, but today the Jamison Valley was filled in by a sea of mist with Mt Solitary and more distant peaks thrusting up like islands. "Better than the Bay Run," as the boys said.

We turned onto Hordern Rd and then Tableland Rd, past the Queen Vic Hospital and Sunset Point lookout (aka Dave's Lookout) and onto Kedumba Firetrail for a K or so to the locked gates, where we turned around. Oh, another view of the misty Jamison from here too.

Back up a couple of steep sections to the Queen Vic where conversation dropped off, then back up Tableland Rd, Rocket Point and the Darwin Walk, then back to the cars. Forgot the Garmin but Yurtie said the run was touch over 19K, in 1.47.

Felt okay, a little bothered by how hard I had to work on the uphills.

Cycling fans note- I've been cacking myself over this. Enjoy.

Sublime Point.

MONDAY 8/5/06, 8PM, 11.8K (63.21)

First run for a few days. Conditions were frosty... 3 degrees with a steady south westerly wind blowing- windchill was around minus 1. I wore CR cap, longsleeve cycling fleece top, tights, gloves and DS Trainers, and headed out for my usual route to Sublime Point and return via Megalong Rd.

After some pain in my fingertips from the cold in the first 10 minutes or so, I was fairly weather resistant after that. Moving quite well for the first 5K or so- got to the Mall crossing in 8.15ish, then the corner of Gladstone Rd in 13.20. Faded a bit after 5K and ran a couple of slow Ks after the turnaround. Got going at decent pace again after passing the Golf Course, and held this coming back along the hills on Megalong Rd, although the last 800m haul up the Govett St hill was pretty slow. Final time was 63 minutes- not great, not bad.

Good to be getting some frosty running weather. When it snows up here, I'm going to go running in it, take a photo of the action and send it to Fats.

I Wuz Robbed...

No running since Tuesday- I missed Wednesday due to other issues and started to get crook on Thursday- stomach pressure, aching joints, fever, etc. Really bad Friday and Saturday morning. Suspect it was food poisoning (blaming some seafood I had for lunch Thursday), but who knows? A BBQ dinner at our place on Saturday evening was pretty much the first solid food I tried to consume in about 36 hours.

Feeling a bit better tonight, should run tomorrow. Had a long run of 42km ish pencilled in for today, and missed it. Damn.

Winter seems to be drawing in for the mountains- as I type tonight It's four degrees outside, but the winchill is minus 0.5, with some fog and drizzle. Predicting snow for the Central Tablelands tonight, about an hour's drive away.

30/30s.

TUESDAY 2/5/06, 11AM, 5K

Jogged around Werrington in the course of work.

WEDNESDAY 3/5/06, 7.45AM, 9K, WEEK TO DATE 14K

Windy day, very strong gusts. I turned up at the track at Pitt Park and figured that there was little point doing timed intervals into gusting winds, so did the old alternating 30 seconds hard/30 seconds jog for 15 minutes session instead. 2K warmup, 6 x 100m, 30/30s, 6 x 100m, 2K warmdown.

Did some of this barefoot, but mostly wearing the Nike Frees- last Tuesday's barefoot session cut my feet up a bit and they're still too tender to do a full interval session barefoot as they used to.

Cold morning, less than 10 degrees. Felt pretty reasonable. Glad to get some speedwork in.