Sparkie's rundiary

Came across some feedback recently that applies nicely to my running at the moment...

"He is self-reliant, very persevering and tenacious. I have found though how carefully he needs to be handled as he often needs restraint but does not like to be corrected...."

"goes a little too fast at times..."

"Stephen's main problem is that he rushes to be first finished..."

"However, he does like to start a little controversy at times..."

Very insightful, particularly as they were from my first grade report card in 1977.



Well, things appear to be getting back to normal. Managed 9km in just over 42 minutes on Monday, and for the first time in a while, stopped before my calf did. Was planning to head to SWEAT Tuesday morning, but some tightness, and the fact I had run three days straight encouraged me to take a rest day. This morning (Wednesday) however, it was back to the program with a one hour run. It's bad enough when you leave home in the dark, but it's worse when you get back and it's still dark.

Wore my compression tights for the first time - as expected, they are designed to get rid of heat, not keep it in, so they weren't really much warmer than shorts. I actually don't have much trouble with leg soreness after runs (not running hard enough at the moment), so any feedback on their effectiveness will be a longer term observation. That said, the 13.5 kms I ground out this morning felt pretty comfortable (just under 4:30/km), so no complaints.

A new month tomorrow, with the aim of sticking fully to my program for the month (without being slavish) and staying uninjured - actually, reverse these priorities. No real racing goals, although I would like to do a 10km early July, and get as close to 35 minutes as possible. Strength and strecthing will also be big focuses, as I will kick off shorter event training in July, and need to have the body as strong as possible for this.

Well I am pissed off at myself, but have hopefully snapped out of it. My calf injury, that was caused by not wanting to cut a workout short by 10 minutes, has now cost me two weeks of training. Actually, trying to train too hard on my second session back cost me the second week, but you get the idea.

Hoping to make the SMH Half, I took all of last week off. However, a test run the night before the race indicated that 21.1 kms a 4 min/km was not giong to happen, so I did a short run the next day (cursing the conditions - my course PB was set in pouring rain - not the beautiful sunshine of last Sunday). Only lasted 20 minutes before my calf told me that was enough.

Foolishly turned up to SWEAT on Tuesday morning (feeling like a pike because I hadn't been last week), and encouraged by a pain free warm up, ran the session as normal. Felt great in the first 1200 (about 4:04) and great for the first half of the second. However, rather than gradually getting sore, my calf just popped, and I limped home (fortunately I had riden there), to chastise myself.

To make matters worse, I have been really slack in my down-time, doing nothing to really help things (eg icing, strecthing) and no alternate work (riding, strength sessions). Parenting has a wonderful habit of filling any spare time you may have, but this is totally at odds with the serious focus I need to take for the next 5 months if the numbers at the side of my blog are to have any meaning. Tomorrow's the start of another week, so I will do my usual Monday refocus.

On the positive side, I did ride Thursday and Friday, and ran for 22 minutes Saturday (5km) and 31 minutes today (7km). Today was the first time in two weeks that I have pulled up before my calf, and hopefully tomorrow will continue the trend. Will do SWEAT on Tuesday morning, but will really take it easy (so if you read this and see me running quickly - trip me over) - mostly for the discipline of getting out of bed at 5:30am.

A big day for Louis last Wednesday - sending daddy away from day-care without any tears! So some photos are in order...

After a ride on Friday, I tried to combine family and running on Saturday by heading to Centennial with Louis and Amelia, and doing a session before we left the park. Let's just say that pushing Louis on the swings does not constitute an adequate warm-up for a tempo run.

Was aiming for 25 minutes at 3:40/km - about 7 km, but darkness was setting in, so kept my warm-up to 1km (4:40). First one rolled out nicely in 3:38, followed by 3:40, and then 3:33. During this km my right calf was starting to cramp, and this should have been the sign to pull up stumps. However, the program said 25 minutes, so I just tried to relax, doing the next 2km in 3:44 and 3:43. By now the cramp was hurting, so decided that 5km would do it - averaged spot in 3:40, so no complaints with my performance - 1.5km cool down in about 7 minutes to finish.

Sunday morning's scheduled long-run was scrapped due to a number of factors - aforementioned calf cramp, a bruised rib (sustained climbing the fence and landing with my chest on a nail sticking out of the top - typical running injury!), a very rare unsettled night from Louis, and the fact that it was Mother's Day, and despite verbal permission to go for a long run, scrambled eggs on smoked salmon being served for breakfast was Amelia's preferred workout for me that morning. Lunch at the local Chinese, including a yummy Peking-duck, followed by some baby-sitting duties so Amelia could drop into to a friend's birthday drinks meant that for the first time this month, I missed a session.

Wracked with guilt the next day, I headed out to catch up on my missed long-run, aiming for 75 minutes around Centennial (2 laps of the outside, plus some extra loops round the soccer oval for time). The run itself was fine (about 17km - just under 4:30/km, with my HR around 145-150 most of the way), but with a sore calf, the extra distance was an unwise decision, and the calf flared up on the second lap (just when I was furthest from home), and forced me to miss speed training this morning, so in an effort to avoid missing one session, I have now missed two.

The calf will heal in a couple of days, so it's not a big scare, although its timing leading into the SMH Half is not optimal. Need to start listening to my body, not focusing on the numbers on the piece of paper!

"Wild Wally" I believe is the cute moniker applied to this morning's session - essentially five intervals over a hilly loop, with the first half uphill and the second downhill. Warmed up with an easy 5km in about 23 minutes, then some drills, and felt pretty good. Held back on the first one, running 2:18, then followed with 2:15, 2:15, 2:13 and 2:16. Felt strong on the second last one, but not so good on the last (on which Ewen trounced us all). About 3 minutes recovery between each interval.

Very happy with the session, considering 3 weeks ago I ran 2:18/2:15/2:20/2:22/2:22. Hill strength is still lacking, but won't go overboard on this, as the double-decathlon track is supposedly quite flat.

4.5 km home for about 15km for the morning.

Amelia's mother's group made the big trek down from Hornsby today, to check out inner-city living, so five 2 year-olds are running amok as I type this.

Added a fifth day of running to my program this week - just an easy 30 minutes. Did the outer lap of Centennial, and combined with the run to and from, came in at just under 8km, which I did in 35 minutes (4:25/km). HR averaged under 150, but probably could have been lower - don't need to push at all on these sessions.

"It's cold out there, but it's warm in bed.
They can run, I'll stay home instead"

Thought that to myself this morning during the quiet time before the alarm goes off. However, dutifuly rugged up and headed out the door at 5:45. Rode to Centennial, as there was no way I was running in barefeet this morning, and I can't run to McCoy with a pair of spikes in my hand. Headed out for a lap of the park (3.6km) to warm-up, and after a torrent of derision from the singlet wearing brigade (I still had gloves and a jumper on at this stage), jumped into the increasingly crowded drills - a model of co-ordination as always (not).

Today's session was 2400/1200/1200, although I upped the middle rep to 1600, feeling I needed more distance than speed. After Saturday's debacle, I was tempted to drop the pace, thinking I was training too quickly, but never got round to asking Sean about it, so just decided to run as I felt. 82/81/82/80/81/79 for the first (8:07), followed by a 4 minute recovery. Second one I held back, running 77/80/82/79 (5:18). The extra lap cut into the recovery, dropping it to 2 minutes. Sean encourage us to push it a bit in the last one, and with the short recovery, I was expecting to drop off the pace. But after 78 and 80 second laps, I was able to kick down to a 72, (3:50) - finishing strongly. 2km cool down and then a ride home.

Felt encouraged by this session - was able to match it with guys that had much better performances than me on the weekend, without pushing things too hard. This doesn't mean I can go out and run a 35-minute 10km this weekend, but encourages me that with training and patience, I can run as quickly as the 34 minute guys - and faster. A good chat with Sean afterwards - agreed that a low-key approach to the SMH half is in order.

Very cute resistence - with Louis and seat adding a nice 20km load. Cycled for about 40 minutes - put in a bit more effort than normal, and actually felt pretty good. However, I am now beginning to understand that cyclists use their lycra pants for more than just sock holding. Begrudingly, I will have to grab a pair.

Managed to see plenty of ducks and horses, so passenger was also pleased.

Didn't have to wait long to get some more miles into my program (I wish kilometres flowed off the tongue as easily as I dispise non-metric) - a 60 minute run down for today. I actually thought I was down for 70 minutes, and ran 80 minutes, which was a bit naughty, but felt pretty good. 17.5 km all up, for an average pace of 4:35/km. My first long run with the SWEAT squad - lots of runners, so lots of people to talk to, and a variety of paces.

Run with my new fuel belt I picked up on Friday - it had a tendancy to twist around, which the elite female racing team I had breakfast with later on put down to the fact I have no hips!

Weekly summary:
Mon - 45 min cycle
Tue - Long intervals - 13km
Wed - 45 min cycle
Thu - Fartlek - 17.5km
Fri - Off
Sat - Race - 17km
Sun - Long run - 17.5km

Total run - 65km
Running equivalent - 20km

Next week:
Mon - 30 min cycle
Tue - 2400(2min)2x1200(80 sec)
Wed - 30 min run
Thu - 5 x hills
Fri - 30 min cycle
Sat - 25 min temp
Sun - 75 min run

Headed out in leather-trimmed opulence, courtesty of Lulu and Steve, to the State 10km road championships. Went with low expectations, and came home with them more than adequately fulfilled.

38:03 - a bit of a disappointment, but not much of a surprise. Had no fixed race plan - just went out comfortably, with a view to seeing how I felt at 5km. The first 3 km were 3:28 each, but things started going south after that, with the kms dropping back to 3:43, then 3:54. The 6th was 4:12, but this included a walk throught the drink stop, as I contemplated pulling out. Fortunately, I stuck in there, and recovered a bit, running, 3:45, 3:48, 4:03 and 3:48 for the last 4km (insert Garmin rounding factor to get my final time). 71st place overall.

Put the bad result down to a couple of factors:

1) hard workout on Thursday leaving me flat
2) starting too quickly (although I actually felt really comfortable)
3) being very aerobically underdone

Factor 3 was the biggie, and on reflection, outside of my speed sessions, you can count the runs I have done over 10km this year on one hand. So I am capable of running 3:28 kms quite easily - just not very many of them...

Despite the crappy result (this is about my 3rd or 4th slowest 10km ever), I am not particularly unhappy. Firstly, the run felt easy, so I didn't run myself into the ground to achieve the result. Secondly, I didn't pull out, despite being tempted (virtues of a 2 lap course - I you don't pull out at half way, you tend to finish). Finally, if I was ever in any doubt that I needed more miles in my program, and to stop getting carried away with my speed sessions, this has been the wake-up call I needed (I am actually going to talk to Sean about reducing the pace of my faster work, as I am training in a zone well beyond my capabilities at the moment).

So, I am looking forward to cutting minutes off this time in one month!

A surprise visit from my favourite Aunt from Queensland saw yet another night out, and more wine consumed - social and running schedules are fighting it out head to head this week. Still managed to get myself out the door by 6:00, but my decision to do a longer warm-up backfired, as I did another Bourke and Wills - arriving just after the group had left. This time I guessed right, and managed to catch them after their first surge, and did the rest of the session with the group.

Still a bit under the weather (health, not wine), and didn't feel at all flash this morning. Ran strongly when needed, and didn't feel like I'd throttled myself, but didn't feel quick either. Legs very tired as I shuffled home with Don Juan for a total of 18km in 83 minutes. Actually, this is the longest run I have done all year I think, so I guess I can't be too unhappy. Some soreness on my left 2nd toe, but otherwise the new orthtoic changes felt fine. As the pain has moved, I think a couple of more tweaks will be needed to get rid of it altogether.

Saturday is the State 10km championships at Holsworthy. Had Sean not kindly put it in my schedule, I wouldn't be doing it, considering myself underdone at the moment. However, I have a tendancy to give myself excuses for not going in races, so I think forcing myself is a good thing - if nothing else, it will give me a benchmark as to my current fitness. Also, with the Sydney half in a few weeks, a hard hit-out is need.

Hoping for something with a 36 at the front...

45 minute bike ride - about 18km - boring as bat shit! Average HR 135 - really struggling to keep this in a useful range. Glad that the cycling is being phased out of my program!

Had an early appointment with PodRunner this morning to get a few tweaks to my orthotics. He said I had a "unique foot structure" which I think is podiatrist speak for "deformed feet". Some raises below the big toes, predominantly on the left, should hopefully redistribute the weight bearing, and address some soreness issues of have been having with my metatarsals. Will test during tomorrows fartlek session.

Managed a pass out for Saturday's State 10km road champs, so Friday night's beverage intake goals have been adjusted.

Bounced (not a great height) out of bed at 5:30, and even managed some stretching before heading off to the SWEAT session. Did a lap of Centennial beforehand, for about a 4km warmup in about 18 minutes or so.

As per the program, today was a longer interval session - something I surely need in my training, although this is not the same as something I was looking forward to. Knew that there should be a few quicker guys there, so was hoping I could stay with the pace. The session was 2400m/5 min jog/2400m/3 min jog/1600m. Target pace was about 10km race pace - for me probably 3:36 (86 second laps) at the moment.

Hung back for the first few laps, and then felt pretty comfortable with the pace, so took the lead, carrying Fats through with me for 8:12 for the first one. My HR dropped pretty rapidly (140 after 60 seconds) which was encouraging, and indicated I hadn't done the first one too hard.

Was worried that I would struggle with the second, so was surprised when I was able to go with Tony when he upped the pace, and then pulled away for a 8:04 second 2400m. Despite my watch's memory filling up, the pace was pretty steady - nearly all laps within a second of each other. Most interestingly was the feeling I started to get halfway through the second set - my breathing started to quicken, but at the same time, I began to feel more relaxed - as though I'd dropped into some aerobic zone, where my body was using oxygen really efficiently. The feeling reminded me of races when I first started running - I would be breathing heavily after about 1.5km, but could hold the intensity for the rest of the race. I don't know the exact science behind it, but I am thinking it is a good thing. Longer intervals are definitely something I need more of (which Sean has obligingly provided).

Felt strong over the last 1600m, which I mostly ran alone in 5:18. Sean had increased the circumference of the lap, so although I am still not convinced it was 400m, these times are a bit more honest than previous efforts.

As always, the track flatters me, and one person's observation that I could match Tony over 10km was well short of the mark. However, I was very happy with the session, as I felt comfortable, and a slight chest cold didn't appear to impact me. Bike tomorrow and fartlek on Thursday.

... that I'd be updating every day, but honestly, I have some good excuses. Mostly, because I spent last week volunteering at the NSW Young Carers Camp - a fantastic, if somewhat demanding week, which went a great deal towards confirming how old I am - during one activity, we had to do a musical (don't ask), and I encouraged the kids to do a parody of Michael Jackson's "Bad". 12 blank faces stared back at me - I don't think they were aware he was a musician! Then it did occur to me - "Bad" was released 20 years ago! As I said - I'm definitely getting old.

So anyway, I got back from camp on Thursday, and spent the rest of the day catching up with Amelia and Louis (there's nothing like a hug from a 2-year old you haven't seen for a week), despite a huge work deadline looming on Friday. Dragged myself out of bed at 3:30am Friday morning (not the most desirable thing when you have been up most of the previous night enforcing the boy/girl cabin demarcation!), and worked straight through till 5:30pm. Then I went for a run!

Saturday was spent looking after Louis while Amelia had a girly day with her friend (Louis and I went for a big, long bike ride round the city), and then Saturday night was drinks with a couple of running friends at a local pub (how civilised). A few more drinks than I normally have, so Sunday morning was a slow one. Sunday afternoon - no sleeping from Louis, so we drove to a friend's house out in the sticks (sorry mate!), and ended up staying for dinner - a great afternoon - the highlight being opening a bottle of wine that had written on it "To be opened on Parker Jnr's 2nd birthday" - quite prescient, given that it was written nearly five years ago. The wine had not held up as well as the company, but we cracked a few backup wines just to compensate.

So anyway, that's why I haven't written lately!

I have, however, been running a bit - not as much as I would like, but enough to ensure I am not going backwards. A pleasing session of 4x1km at about 3:20/km with 60 seconds recovery was probably the highlight (particularly as it was on a rough hilly road, and all the reps were within 1 second of each other). I have been getting on the bike more (and developing serious cyclists envy - my bike is very practical, but not very fast), which is good, as my new program kicks off today, and Sean has put a bit of cycling in it, to allow me to up my miles more safely.

Day 1 was a 30 minute bike ride - so I am one for one at the moment. I have to start a strength session when I stop typing which will be more interesting, as it will be my first effort in this area since my wrist debacle.

My program for this week (copyright SWEAT - please don't sell it!) is as follows:

1/05/2006	Monday	30min water run or cycle				strength
2/05/2006	Tuesday	TRACK: 2.4km (5) 2.4km (3) 1.6km		12
3/05/2006	Wednesday	40min water running or cycle				strength
4/05/2006	Thursday	FARTLEK: outside loop relaxed		12
5/05/2006	Friday	30min water running or cycle
6/05/2006	Saturday		RACE: NSW 10km road championships @ Holsworthy	16
7/05/2006	Sunday	1hr run easy		13
WEEKLY SUMMARY				53

More conservative than I would have done myself, which I think is a good thing. I am actually looking forward to totally putting myself in someone else's hands, and just focusing on doing the assigned training, rather than tinkering pointlessly. As I loathe water running, I will be using cycling for cross-training - something I have never done in my life. However, if Marty and Uncle Dave's (who won the Bathurst Half Marathon in an awesome 1:13 on the weekend - showing what a fluke the Sydney Half was for me) results are anything to go by, then I think it will be a good thing. Don't know if I will make the road champs at Holsworthy (sure you'd live all the way out there!)*, as I have the Camp debriefing the night before, followed by an all-expenses paid dinner (the only tangible payment for 5 days work - so I plan to redeem as much as possible in the beverage department!)

Anyway, despite copious references to alcohol (did I mention I have a wine club dinner on tonight?), today marks my first day on the SWEAT program, and a much more serious approach to my training! Long itnervals at 6:15 tomorrow morning will reinforce this point.

* for those unaware, I grew up in the next suburb!