At the same time I want to try and make time for running again. I had a run yesterday that was harder than it should have been, but it was also the first run in a few months, on the back of a year with practically no exercise. I am hoping that these two initiatives will start me on the path to a healthier 2012.

The first one is the Sydney Half Marathon. This is like my home event since I run a lap of the course whenever I am knocking out 10k in the city.

I would really like to beat the 100 minute mark but I just don’t think that I am fit enough with just 4 weeks to go. The run I did this morning was 10k in 52 minutes. That makes it 104mins if the pace is the same the whole way around which is unlikely.

I have also entered into the NYC marathon lottery. The run is in November and I would be great to take some time out over there before or after the run. How cool would it be to run accross the Brooklyn Bridge? Here is hoping that I get picked.

This year they claimed to have over 65,000 runners at the start line and although I was qualified to run with the lead pack, I wanted to be with a Adrienne and “Team Illy” starting in the “Back of the Pack” group. Team Illy is headed up by Neville Brown, who was determined to see how many slow moving ankles he could tear off with his High Speed uber-chair. This is where Team Illy came in. We ran a security perimeter around him to clear the way and save countless unnecessary injuries.

Neville has reported that we finished in an official 94 minute time, which if correct is pretty damn good for the whole team. I have some snaps of the proceedings of the day up on Flickr.

The next run will be the pub to pub on the 28th of August. I’ll take the camera to that one too.

This morning I climbed out of bed and crossed the mental barrier of the cold and the dark and managed to get out for an 11k run before work. This is something that I have never really done in the past. I feel good now though so I think that it was worth it.

I have also been trying something else new. As I mentioned in an earlier post I have discovered the emerging world of podcasting. One of the problems that has emerged is that there is so much content out there that I would like to listen to that I just cant get through it as fast as I am downloading it. With the runs over the weekend I have strapped on my ear buds, clipped on the iPod and set off with the pod voices in my head. This has been great!! This morning I was listening to Endurance Radio, Dawn and Drew and the Rock and Roll Geek, while yesterday I had a dose of IT Conversations hosted by Moira Gunn and Dave Slusher. I am finding this to be a great way to get through the podcasts that I want to listen to and a really relaxing way to run.

I have previously sworn off listening to music while I run simply because it screwed with my rhythm, but listening to talking shows (even it if they have a bit of music) allows me to listen intently while relaxing into the run. I certainly seem to reduce the mental game of beating fatigue because I am just not thinking about it at all.

All in all it puts the fun back into the training and removes any potential boredom. Not to mention all of the information that I am exposed to as I listen.

I have better do the math and work out what average time I need finish the Sydney Half Marathon in under 100 minutes, a time that has so far eluded me.

Ouch. I have to run between 4.5 and 4.9 minutes per km pace. what that means is that I have to really step up my training. I have been running with my brother, who is just starting a long climb to fitness. He is doing really well and is running distances with me that I didn’t think that he woudl be comfortable with at this stage.

The only problems with this is that I am running too slowly to really help my training. I have to get in at least 3 runs in a week. At the moment I am only doing one at best, and that has been with bro.

The last run we did was about 13km and we finished in 1hr 28min. Which was actually an amazing improvement for Bro, who added a km to the previous run and shaved 2 minutes off the total time. I’ll have to get out and do a long one one sunday on my own. It might be good to get out and run the course.

Distance: ~6km
Time: 35min 28sec
Course: Home to Blues Point Reserve (and Back)
Target Heart rate: 165-185bpm
Average heart rate: 180bpm
Weekly total Km’s: ~6km
Notes: The run was a good one. I think the time improvement from the last one had more to do with good luck at the traffic lights, than a significant increase in speed. The hill on the return path really taxes the heart rate, forcing me to slow down regularly. I need to do a couple more of these this week.

Distance: ~6km
Time: 37min 05sec
Course: Home to Blues Point Reserve (and Back)
Target Heart rate: 165-180bpm
Average heart rate: 174bpm
Weekly total Km’s: 6km
Notes: The run was a good solid pace on the outward leg, which was possible because most of it was down hill. The return path was slower and I had to allow the Heart rate monitor to guide my paceback up the hill. It was exactly 15 minutes out which means it too me 150% as long to get back.

The run did give my brain a little space to bounce some thoughts around. This began to remind me of why I liked running in the first place.

This is the heaviest that I have ever been and I am not happy about it. I am feeling unfit and uncomfortable. I have done practically no exercise since I ran the Marathon last year. First there was recovery, then it was a bit too hot and then there was Christmas. Now it is February and I am paying the price.

Last month I ditched alcohol and now feel better for it, but this has had no effect on my weight. The bottom line is that I need to get exercising again.

Tonight I want top go for a 1 hour run from home to the city. I’ll go 30mins out towards the bridge and then race the clock up the hill to make it back again in 30mins. I also need to consider my diet again. I might switch to vegetarian for a while, just to try and reduce the fat content in my diet.

I’ll use this site to update my (hopefully) increasing fitness levels.

Distance: 42km
Time: 3hr 50min 50sec
Course: Blackmores Sydney Marathon
Target Heart rate: 160-175bpm
Average heart rate: 170bpm
Weekly total Km’s: 52km
Notes:
The race was good but the wind was pretty strong. In fact as we came across the Harbour Bridge for just after the start the wind was freezing and not working in our favour. The run through the city and out to centennial park was quite comfortable and I was quite happy running at the top of my heart rate range. By the 5km mark I was 3 minutes ahead of my plan and was feeling pretty good. On the way back from Randwick I started to get a hint of cramping in my left quad that was around the 18km mark.

There was a fair bit of nice downhill as we passed through the city and this helped me relax and stretch out my legs. Throughout this time I had held onto my 3 minute buffer. I was still feeling pretty fresh as I went through the 21km mark giving me a 1/2 marathon time of 106min which was the same time that I ran the SMH 1/2 marathon in during May this year.

I really started to feel the run over the next 4km. This was the stretch from the city to the old Glebe island bridge. It was just amazing to see the race leaders sprinting back in the other direction having already covered an additional 10-12km. As I crossed under the Anzac Bridge to the entrance to the old Glebe Island bridge, I can remember thinking about having to return up the same hill and being filled with dread. Then the cramping started again.

Every drink station since I first started to feel this cramping in the leg I had been grabbing water and sports drinks at alternating stations. Usually the twinges would back off for a bit after each aid station but as I move off the bridge and onto the freeway to Haberfield it was having less and less effect. On top of that the wind was blowing in everyone’s face. Blowing hard, so the air itself was a significant obstacle. I managed to keep my pace up to 163-167bpm but couldn’t get it back up over 170.

This was the hard part. Psychologically I was still travelling in the wrong direction, while the wind was going the way I wanted to be going. Back to the city. More than once I considered what it would feel like to stop and let the cramps take me. Each time I had to remind myself of the frozen moment of crossing the line that made it all worth while.

Finally I was at the end. The wrong end but an end none the less. A tight u-turn and I was on my way home, with the wind on my back. I seriously nearly cried with relief. For the next few km I felt like I was relaxed, at least until I hit the slow and gradual climb to Leichardt, a hill that had been a friend about half an hour before. By now though I could count the k’s to go on my fingers and that with each step I was getting closer. There were a few folks who I was running near that were able to offer encouragement to me and vice versa.
As I came back across Old Glebe Island Bridge for the second time, with about 5 km to go I was telling myself “5km. You can run 5km any time. This is the easy bit.” My head was willing but my legs took al lot more convincing. Checking my times I was still holding my 3 min buffer.

It was just as well to because the next 2-3 km was really hard. From basically sea level at the OGI bridge to the on ramp of the Harbour bridge was all uphill and steep uphill at that. Bye bye buffer. Along the way I did thing that I could relax a bit here because I now knew that I would beat 4 hours but maybe not by much. Then I passed the guy on crutches. I am not sure if he was doing the 1/2 or full marathon but either way it was an inspiration.

I picked up the pace a little and got energised for the last stretch home. I am a sucker for a crowd and as I approached Macquarie Street there were people cheering all the runners. And the rest was all downhill. I let the hill take me an stretched out as best I could. Then as I approached the Opera House entrance I cheered for the crowd and they cheered for me! Suddenly there was no pain, no cramps, and no fatigue. I was alive with energy and I sprinted the last 80-100 meters to the line. I think I managed to smile at the camera as I passed through the gate. I’ll have to wait and see just what sort of smile it is.

I was spent but my time was exactly what I had aimed for and I was overjoyed. This was hard to express at the time but I was.

I stepped out for a final run today. Just a light 10km one down to the Opera House and back. Last year I checked out the exact location of the finish line and was very glad for it. Even though there are fewer places to hide a finish line at the opera house forecourt, I still think it was a good idea. No surprises. It was a beautiful day for a run and great to have a final stretch out before tomorrow. Afterwards I went for a massage after cooling down, mainly to have a stretch out and overall de-stress.

I think I have everything else ready. Bib number, Heart rate monitor, carbo gels, timing chips all ready to go. In the morning I’ll be jogging down to the start line as a warmup, before doing some stretches that my yoga instructor has recommended. The worst part is the early start. I think I’m actually more apprehensive about waking up at 4am than the 42km run.

Other than that I just want to get going. I have a fairly strong race plan. I want to average 5:10 per km for the first 21km and the a slower rate for the back 21km of 5:45 per km.

Wish me Luck. See you tomorrow.

Last year I ran at a much slower heart rate mainly because I didn’t know if I could do the distance. Now I know that I can finish I can afford to push a bit harder. If I can keep that pace up to the finish line then I can definately beat 4hours.

When it attacked last time (I omitted this from the previous post) I wanted to go back and strike it down out of the sky. After having it swoop at me and forcing me to duck for cover I thought “to hell with this”, and turned to face the wretched thing.

I looked back up and spotted it in a tree, it’s beady yellow eyes staring down at me. I met its gaze.

Dropping from the branch it was perched on it’s unfurled its wings and set its path for me. Our locked stare didn’t waver. Like a missile it targeted me and beat it’s wings to gather speed. As it closed in I pulled my arm back, full water bottle in hand, and at the last moment hefted my only defence at it. Expecting an impact and, hoping for supremacy I was dismayed to see the bird twist in mid dive and turn 90 degrees to avoid it’s doom.

Cautiously, I moved down Pitt street out of the bird territory, fending off attacks in similar fashion a few more times along the way.

Distance: 10km
Time: 46min 35sec
Course: treadmill set at incline of 2
Target Heart rate: 175-180bpm
Average heart rate: not measured but would have been around 178 – 182bpm
Weekly total Km’s: 10km
Notes: It was a good cardio run and fairly relaxed. Following last Sunday’s long run I have decided that if I am running so hard that I am not enjoying myself then it is time to ease up a bit and enjoy it.

To ease this feeling I decided to just have a fun run yesterday. It was 22km in about 2 hours and 5 mins, running from home to the city (about 6km) then a lap of the 1/2 marathon course, and finally back home. It made a big difference. My rate was slow but very comfortable and time wise actually not too shabby.

The main thing though was that I had fun. I didn’t push my heart rate, I didn’t push myself and I was back at home feeling like I could have easily kept going for another 10km at least.
It reminded me of the reason that I called my other blog ‘idleminds” because of the way my thought are freed to roam as I run.

It is that meditative, relaxed state that I run for and I have been missing it. I thought for a while that is I had been using running as an escape from unhappiness at work, and for sure it helped me then, but I wasn’t pushing myself for a fast time. Nor was I getting very close to the day of the run. I thought that since changing to a job that I am enjoying more that the wandering thoughts had left me.

Now I actually want to get out there enjoy that freedom. I’ll let the time take care of itself on race day. If I beat 4 hours then good. If I don’t, also good. This running had to be about doing something that feels good. Otherwise it will just become one more thing that I do.

A personal best!!

I pushed myself throughout the fun run and finished at just over 66minutes which was a personal best for that run for me, so I was pretty happy. My heart rate was steady at around 178-183bpm which is higher that I would be running a longer distance, but because I knew that the course was well within my distance range I just set my upper limit at 185 and went for it.

On the way back though I took it a bit easier, but still wanted to keep the pressure on, so that I ran at around 10 bpm slower. Still, I think that the return path is about 10km and I ran back in 47minutes. Not bad I thought. Of course if the distance is only 8.5 km then I am just kidding myself. Oh well the self confidence will have to do me for now.

Good night

Yesterday I ran my local 11 km loop, but it was pretty slow. If I want to hit my 3:50 time then I need to be averaging 4min 45 secs. My pace yesterday was just over 5min per km. I can probably blame some of that on traffic lights but still a long way short of my target time.

So today I did my long run and it felt good. I did feel the change over in my body as my physical energy level started to fade. I think that was at around the 20km mark. After that it was a real struggle, not the least because the last 4km are all uphill.

It told me that I need to eat more before a run and carry the carb gels with me to get me home. Thankfully this afternoon we feasted on curries and carbs. Yum. Tomorrow have a day off so I have another run planned for the morning.

Distance: 25km
Time: 2hrs 23min
Course: Home to the city ‘to Centennial Park and around the 5km lap and then back home.
Target Heart rate: 165-175bpm
Average heart rate: #bpm
Weekly total Km’s: 36km

Next Sunday is the City to Surf so that is the run I am going for this week. I think my last years time was around 68 minutes. Maybe I can beat that this year.

3 hours, 50 minutes

On Sunday I started my training programme, with a 20km run around the half marathon course that I ran earlier this year (less 1 km). I was keeping it slow and steady, carefully watching my heart rate and keeping it between 160 and 170 beats per minute. The then cyclist hit me.

Afterwards I academically reviewed my heart rate monitor and, without an increase in my physical activity, (if fact with a relative decrease in activity due to the a sudden opportunity for a lie down) my heart rate had jumped up to over 185 bpm. This may give an indication to the level of contained pedestrian rage that I was experiencing after being hit on a footpath by a cyclist.

Running towards intersection. Bike rounds corner on footpath.

This is where my memory has a snapshot of bike front wheel, handlebars and cyclist mass about to impact me from range of about 1 metre.

Then there was the blur of my hands going out to cushion the impact before I found my self skidding backwards on my ass with a befuddled cyclist looking down on me trying to understand why my face was changing colour from red (from the running), to white (from the shock) and then…

Well by this time I had quickly done a body and equipment stocktake and decided that everything was more or less intact. No screaming pain – check. No major blood leaks – check. Heart rate monitor undamaged – check. Cyclist injured – fail.

That must have been when the heart rate jolted into high gear. My face must have gone red, veins pulsing in my forehead, as my desire to murder that cyclist nearly took over. As my rage cup did runneth over I started yelling at this chap with words that a mother would not be proud of. A few of the repeatable ones were “footpath”, “feet”, “cyclist”, “idiot”, “what were you thinking” etc.

Then an internal override button was hit that just said “walk away”. So I did. This may have been possible because there was pretty much no response from the cyclist anyway. Had he tried to disagree the result may have been different. I dusted myself down and carried on with the next 12 km of my run.

It took the next 5 km to get my heart rate back under 165 bpm.

On the bright side I had smashed the shiny plastic horn right off his handlebars on impact.