Wednesday, June 29, 2005
Double figures... and major geek points
29/06/2005 12:45 pm
Workout Type: Endurance - Medium Endurance
Course: Loretto
Distance: 10
Time: 48:24
Speed: 4:50 min/km
Average HR: 149
As a group, we runners are basically a bunch of dags - which is what happens when you put substance over style. Today, I was angling to be made head dag. Planning a longer run than I had done to date (targetting 45 minutes), I took my MP3 player, with me. Coupled with my huge Garmin GPS watch and my HR monitor, the gadget-geek side of things was sewn up. Listening to Mahler instead of Nine Inch Nails (I am trying out different styles of music to see what works best) gave me dork points, and thinking about the new subject being offered as part of my Astrophysics Masters degree (I kid you not) rounded out the nerd factor. And had I not shelled out on laser surgery, I could have worn my glasses. An object lesson to Louis on the importance of being true to yourself, and the total lack of female attention it will generate.
The ony thing holding me back was my lack of CoolRunning cap or top (sorry guys, but I draw the line at tri-color).
My running however, was far outstripping my coolness quotient, and I did a full 10km (had to run an extra 250m at the end to make it - gotta love GPSs). Felt a little flat, which I think was a combination of Monday's quicker pace, and a faster than planned first lap. However, got into a good rythm, and found that with the music playing, the time passed far more easily. Today was the furthest and longest I have run since February, so I was mighty pleased. Rest day tomorrow, then 35 minutes on Friday and 50 minutes on Sunday.
I am trying to rationalise jobs (I have 3), and am trying to drop the one I have to travel furthest to (the other two are in my study - a nice commute, and the dress code is pretty relaxed), so I haven't been a model of dedication lately (eg taking days off after CoolRunning nights out). The boss has a chat with me yesterday, and expecting a bit of a gee up, instead, he says that he thinks I deserve a rate increase effective immediately, and we'll talk about another one in August. Then he asks if I am interested in flying to the Middle East for work (that may not be such a good thing). Then later in the day, he asks me if my workload is too much, and says I should start recruiting for a junior developer to help me! I will have to try harder to make them let me go - spent some time on the hijackers thread of CoolRunning today as a starting point.
Louis has started showing an interest in Long Jump...
Monday, June 27, 2005
Steady on there...
27/06/2005 1:30 pm
Workout Type: Strength - Tempo
Course: Loretto
Distance: 7.42
Time: 31:40
Speed: 4:16 min/km
Average HR: 158
With the rain coming down as I left the house, I planned to have a matyr's run today (where you go out in the worst possible conditions just to demonstrate how committed you are to your running). Unfortunately, the skies cleared, and most of the run was done in brilliant sunshine (a change from the frosty conditions at home).
However, like a recovering alcoholic falling off the wagon, my goal of keeping the pace easy (publicly declared as recently as yesterday) came a cropper today. Seeking to work through the many impasses in my life at the moment, I ran as my body wanted to, and it wanted to go fast. Nothing silly - certainly not approaching race pace over any distance, but 6.7 kms at 4.11/km (plus a cool down lap) was certainly faster than I've been for a while. I promise I won't do this again (for another week, anyway), and although my average heart rate was still a respectable 158, this is not the best sort of running I can be doing at the moment, and 45 miutes at 5 min/km would have been more sensible.
In the plus side, I felt fantastic and ran very easily and comfortably. Splashing through the puddles, going with the flow on the downhills, cruising round in my own little world - that's what it's all about. With my mind so often diverted towards times and goals, I sometimes lose track of the fact that the main reason I run is because I love it - the best possible reason for doing anything.
Louis, on the other hand, has decided that focusing solely on running may not be his calling, if his new favourite book is anything to go by:
Saturday, June 25, 2005
Cold AND wet! And Event 9
25/06/2005 4:30 pm
Workout Type: Endurance - Short Endurance
Course: Loretto
Distance: 5.82
Time: 27:39
Speed: 4:45 min/km
Average HR: 141
Felt really good this afternoon - was a bit worried as my foot was quite stiff on Friday, but spent the entire session resisting the urge to kick down the pace. Only went for 8 laps, but the pace (4:45.km) was the quickest I have run of late, whilst my average heart rate (141) was the lowest - a good sign. I am a little worried that my fitness is going to improve quicker than my foot, so I have put a lower limit of 4:30/km on my pace for the next couple of months, aiming to get my duration above the 90 minute mark first.
Missed the CoolRunning 5km challenge this morning, but having sole custody of Louis for the day (shopping, not divorce), this was always going to be a long shot. However, he remains a CoolRunner in spirit.
and just to add some levity to proceedings, let's cover event 9...
Event
Hammer Throw
PB
13.02
Background
I have competed in this event once. The hammer had more luck spinning me than I had spinning the hammer.
Potential
OK - my 800m PB is worht 912 points, my Hammer Throw PB is worth 85 points - let's say there is a lot of room for improvement. I can fairly much guarantee that this will be my worst event, and my main aim is to get a legal throw in (failing to score in an event disqualifies you from the entire competition).
Goal
I wrote down 28 metres somewhere, which given my total lack of technique and upper body strength at the time, might be possible. However, in the current world record, Kip Janvrin only threw 34.27 - this from a man that can throw a discus 45 metres.
Double Decathlon Goal
Let's say 28 metres (I still don't know where I got that figure from) - an enormous 318 points.
Thursday, June 23, 2005
Barefoot running and winter
23/06/2005 11:00 am
Workout Type: Endurance - Short Endurance
Course: Loretto
Distance: 7.5
Time: 37:40
Speed: 5:01 min/km
Average HR: 148
Added another 4 minutes to my run today (one more lap), but I am beginning to appreciate that shoes and socks weren't just invented for aesthetic reasons. To say my foot felt fine is a bit misleading - I couldn't feel my feet at all, as it was about 10 degrees while I was running. Still, another pleasing session, although my pace was slightly down and my HR was slightly up. Probably something to do with my enthusiastic participation in the 1st Annual CoolRunning Big Girls's Blouse Awards Dinner (more details here). A little dehyrdated and underdone in the sleep department, and probably feeling a bit from upping my weights at the gym yesterday.
I am starting to feel more optimistic about my running now that I have had a few real sessions. I have written off the City to Surf this year, both due to the fact that I won't be in sub-55 minute shape, and also because there are some first timers that I really want to see finish. I am looking sometime in September for a comeback race - possibly the 10km support event for the Sydney marathon (which would also allow me to cheer home a few first-timers in that race).
Mister G did his usual trick last night, trying to talk me into some inordinately long race of some sort. He thinks that because the double-decathlon's longest event is only 10km, it doesn't qualify as real running. However, I have planted my banner, and am committed to following through.
It is a long road ahead, but nothing worth having comes easily, and big picture happiness invariably asks a price of what is safe and comfortable in the short-term. And those around you that don't understand the big picture will often question your choices - further testing your resolve. Running evolves beyond an individual pursuit when you can surround yourself with those that you admire and share your dreams with - something I am fortunate enough to experience more and more these days.
And given that Louis has proven such a crowd-pleaser - here is today's entry...
Tuesday, June 21, 2005
Event 8 - 400m
Had another encouraging session today, doing 9 laps of Loretto - 6.81km in 33:22 (4:54 min/km). Heart rate sat right on 145, and the foot felt fine. I'm tempted to do the Bay run on Saturday, but that's just fool talk - plus I am looking after Louis for the day while Amelia goes shopping with her best friend, so doing the run with the pram would hardly help things. Might head down for some pancakes afterwards, depdening on what time his majesty gets me up.
Speaking of the gorgeous one - he got his first proper haircut today, and looks like a real little boy, as shown below:
Anyway, I am feeling so inspired by my long run today that I am actually thinking about running again - specifically 400m:
Event
400m
PB
51.50
Background
In the real world, the 1500m would be my second strongest event (and if I trained properly, probably my strongest). But having never done the winter training or interval work necessary, my times for events above 800m are a bit soft. My 400m on the other hand, is pretty good for a non-sprinter.
My PB was a wierd one. I was at a race meeting in Wollongong (1996), and only ran the sprints. I had equalled my PB for 200m earlier that afternoon, into a very strong headwind, and beating what I later found out was a fairly strong field. However, as I lined up for the 400m, a storm started to break, and the wind picked up - so I thought, bugger it, I'll just go throuigh the motions. Those motions ended up with me winning by 50m in a one second PB. I think I could have broken 50 seconds that day under the right conditions, but probably would have choked under the pressure, so I'll take this instead.
In 2002 as I was preparing for the World Masters, I ran 54 seconds for 400m, which was not bad, as I did this 10 minutes after running a 400m hurdles PB. So once again, the ability to run quickly whilst recovering from earlier races is there, which is very important, because I will be seriously buggered by the time this one come around.
Potential
When I ran my PB, I wasn't doing any specialist 400m training, but most of my 800m training was shorter stuff (150-200m). Untrained I can still run about 56 seconds, and with all the work I intend to be doing, I hope to get under 51 seconds.
Goal
50 seconds
Double Decathlon Goal
It really is a matter of what the 800 does to me. I think 54 seconds is achievable, and I have run 53 seconds on grass after a fast 800/1500m double, so if everything comes together, 52-53 seconds (725 points).
Sunday, June 19, 2005
No shoes is good news
Firstly, apologies for the awful pun, however...
On my last few runs, I have had to pull up early because of my foot. Deciding to try something new, I ran today in barefeet. Result - 26 - count them twenty-six - minutes - 5.36 kilometres - and raring for more. Providing that my foot doesn't fall off tomorrow, I'll be a very happy boy. Having tomorrow off running (hopefully I will fit in a gym visit), and then aiming for the big 30 minutes on Tuesday. Cruisisng at 4:45/km with my heart-rate at 140 is encouraging - my aim is to keep the HR the same, and hoping the time comes down, rather than the usual plan of maintaining the pace, and hoping the HR comes down.
Even if my barefoot plan works there might be a downside - doing the City to Surf without shoes doesn't sound like a lot of fun. My theory (call it wishful thinking) is that I should be able run fairly consistently as my foot gets stronger, and in a few weeks, I will be able to run in shoes. I am planning to see my podiatrist, who may have a more scientifically based theory on why running barefoot doesn't hurt - no doubt a theory that has a financial solution.
Yesterday, I took Louis for his first bike ride, around Homebush Bay. Looking at the bike paths, running tracks and close proximity to swimming pools and tartan running tracks. I've decided that Newington (the suburb they made when they realised that the Olympic Athlete's Village didn't have much reuse factor) would be a brilliant place to live. If I knew how to use the gears on the bike I borrowed, it would have been even better. Riding to the top of one of those grassy knoll things in top gear is certainly a good substitute when you are not running!
Wednesday, June 15, 2005
Event 7 - High Jump
Trying to make up for lost time, here's another event run down
Event
High Jump
PB
1.70
Background
From memory, I have entered this event 4 times, jumping between 1.65 and 1.70 each time. Given that my total training time comes to zero minutes, the fact that I can Fosbury Flop with some degree of success is fairly remarkable. Actually, flinging myself over the bar is probably a better description of my technique. Once again, it has been 10 years since I last competed in this event, but as I was never shiny in the first place, I shouldn't be too rusty.
Potential
The main problem is that specialist high jump training is very demanding on the body - high jumpers are injured a lot. So specialist work - specifically lots of plyometrics - will have to be limited, However, like all the technical events, some time invested in technique should pay dividends.
Goal
I've always wanted to say I could jump higher than myself (just never enough to do anything about it), so 1.81 metres is my goal.
Double Decathlon Goal
The legs will have lost of bit of the spring in their step after the 800m and 5000m, so 1.75 (585 points) would still be a good height
Postscript
Didn't want to get out of bed this morning, but managed to drag myself into work at 6.00am. However, a mixup with the keys meant the building was locked. So I walked down the hill, and sat on a bench watching the sun come up over Sydney Harbour - a fantastic way to start the day - let down only by the absense of a certain someone.
Tuesday, June 14, 2005
OK, OK, OK - Event 6 - 800m!
I am planning to start selling advertising space on my blog, as my readership is a highly discerning, yet demanding market - both of you! First things first....
RunDiary.net has gone to a general announcement level (getting CoolRunners to find the last few bugs), and has had 155 downloads in the last week, which is a small, but important start. Still a long way to go, but now I have something tangible I can throw myself into, rather than spending the rest of my life coming up with new features to delay release... scary isn't the half of it...
Also on the exciting news front, I have taken my first tentative steps getting back into running. Four runs and my foot is still attached - woo hoo! The longest has been an enormous 3.5km, and my pace is hovering around 5 mins/km, but patience is foremost in my mind.
My double decathlon goal has not been neglected - I have been hitting the weights at the gym regularly, and have put on 3kg. Everyone at CoolRunning drinks commented on how buff I looked - well actually no one did, but I'm sure they were all thinking it. Finally went to the local athletics club to try and arrange a throws coach, only to find out he retired last year. Will broaden my search, but this is a bit of a setback, as the location and timing (after Louis is in bed) were perfect. Speaking of double decathlons...
Event
800m
PB
1:54.4
Background
Way back when, this was my best event. How good is 1:54? On the Hungarian Points Tables (a comparison of various performances), it scores 916 points. My 1500m scores 768 points! So this is the event where I can clean up. I have run a 54 second first lap, and a 28 second last 200m (not in the same race, let me assure you), so I am fairly flexible in my tactics. Unfortunately, there are two problems:
1. I last ran 1:54 in 1996 - my best since then is 2:05
2. After my last big 800m run, I spent 30 minutes unable to stand up, lying on the ground throwing up! Not a good look, and not conducive to performing well in four more events that day.
In the actual competition, I will need to run this as conservatively as possible, and keep my lactic accumulation to a minimum. I have run good 800's as part of multi-event contests before. I once ran 2:01, and then went on the run PBs for 400 and 200 later that day (as well as a high jump PB). And I ran 2:02 (with a 58 second 2nd lap) half an hour after a 9:34 3000m. So I can hopefully run a fast time whilst still running within myself.
Potential
Of all events (with the possible exception of the 10,000m) this is the one I most doubt I can beat my current PB in. When I ran 1:54, I was training 7 days a week, three track sessions a week, and doing sessions that would make my head spin these days (eg. 5x4x200m in 28 seconds with a 200m recovery). My only caveat would be that I did the 1:54 off a small winter base, and peaked fairly early in the season. If I had a solid endurance base, and aimed to peak later in the season (ignoring lactic work until about 8-12 weeks before my key races) ala Lydiard, then there is a chance I could achieve better results. However, mixed with all the other training, this is a long shot.
Goal
Getting back under 2 minutes is my big goal, with 1:56 the pipe dream. The Australian M35-40 record is 1:53, just to put it in perspective
Double Decathlon Goal
Still recovering from the 5000m, and having to save a bit of fuel, I think something between 2:02 and 2:04 would be good - 834 much needed points.
Sunday, June 05, 2005
Busy, busy, busy
Well, a couple of people have nudged me to get my blog back up to date, so it's time for an update entry.
Two big things have happened this weekend - RunDiary.net has gone live to the world (CoolRunning announcement tomorrow, to try and cash in on the Monday afternoon spike) and I ran again. It was only a 2km stroll at about 5min/km over the first km of the Striders Lane Cove run, but it was a start, and the foot felt fine. Tomorrow afternoon I will be hitting the grass for 10-15 minutes to give it a follow up test.
My plan is to take it easy for the next few months - keep my pace between 4:30 and 5:30 a km, so that my heart-rate doesn't get above 140. By doing this, I am throwing my chance of holding on to my preferred City to Surf start out the window, but you have to drop the little goals to focus on the big ones. I have a preferred start this year if I want it, and in 2006 it will not be a proirity (plus, if things are going well, I will have a string of sub-35 minute 10kms to fall-back on).
Anyway, 140 bpm, building up to an hour at a time (if I stay on grass, my MP3 player is going to get a hell of a workout) - ideally building to 100km a week. I was reading recently about the training of Kenyan 800m runners, and they do 3 months of easy running prior to moving on to tougher work, so I think there's a lot of merit in it. By the start of September, I will be ready for strength work (1 threshold and 1 vo2 max training session a week), and hopefully my body will be much stronger.
I was planning to put in some sprint trainging (drills, starts, technique work) over winter, but think I will wait until September to start including that - as reducing the risk of injury is my primary focus over winter. However, I will be hitting the gym and starting training with my throws. In August I am planning to start Pole Vault training, as well as the three other jumps - once again, to allow me to build fitness and strength before I start pushing my body too hard.
On the subject of the gym, I have actually been going regularly (except this week - my three jobs all exploded simultaneously on me), and have put on 3 kgs through weight training. With RunDiary partner Cobbie in the UK for a fortnight, I can head straight to the gym after work, so there should be no excuses this week.
