20.5km and the treadmill

As promised I went out again for my 20.5km long run on Friday. I completed it in 1:45:28. I may have to look at finding a system to carry water with me. Sal is worried about my white lips after I get home from the long run. I think it is due to the lack of fluids I take while running.

Last night at work I spent some time on the treadmill. Completed 7.7km jogging and sprinting in 43 minutes. This workout always seems to get out a good sweat. Also may have helped with the stiffness I usually feel after the long run.

That brings my kilometres this month to 169km. A bit lower than I would have liked but I think the taper I imposed before the Run for the Kids may have been a little excessive. The week leading up to that race I only did 5km on a treadmill and I think that has affected my monthly total.

2P asked "is "defiantly" a typo?" Yes, defiantly was definitely a typo. Definitely is one of those words I have trouble spelling at different times. It doesnt help when the spellchecker tells me that 'defiantly' is spelled correctly.

I will run tomorrow...

I haven't done any running since the Puffing Billy training run on Tuesday. A combination of no time and pulling up a little sore. I think I pushed myself a little harder than normal on Anzac day. My pace was quicker than I would usually train at and there was a couple of very steep hills that I ran up. I'm hoping there is at least one other Coolrunner out there that is feeling a little stiff from that run???

R2B's asked "Why aren't you running the great train race as well?". Remember when I told my lovely wife how inexpensive running is? All you need is a decent pair of runners and go for it I said? Well for that reason we have decided that one running event a month is plenty. As much as I would have liked to have competed in the Great Train Race I had already paid for and entered the Sri Chinmoy Half marathon. I'm also rostered to work on the same day so getting the Sunday off would be a little difficult. There is always next year and I will defiantly have the event in my calendar.

Tomorrow morning I am doing my 20.8km run around the surrounding suburbs. That will give me a good chance to blow the stiffness out of my legs.

Puffing Billy training run/wobble

This morning I set off early (alone sorry Oscar) to meet some other Coolrunners for a pre Great Train Race training run.

This run has been posted on Coolrunning, and even though I'm not participating in the race it sounded like a fun, local thing to do.

About 20 of us meet at the car park of the Menzies Creek train station. There was Chilliman, Louise, Beki-Sekhmet, Diane [nee Grasshopper], Kelvin, StormbikesLostboy's 1 & 2, Grey beard, Tiger Boy, Brian, Courtly Love and her daughter. For everyone I have forgotten my sincerest apologies. I'm not the best with names.

We set off about 8am. It was very cold but looked like it was shaping up to be a beautiful day. As a group we headed to Selby following the race course. Then we pushed on to the Puffing Billy Trestle bridge. A short, steep run followed into Belgrave for those of us that needed to go to the toilet.

A few of the others had Garmin Forerunners and even though they had lost the signal a few times with the tall trees they had recorded we had traveled 6km so far.

It was a short break then we headed back to the cars at Menzies Creek. Here most of the group called it a day and drove on to our brunch meeting point. Chilliman, Kelvin, Brian, Diane [nee Grasshopper], myself plus Stormbikes went on a further 2 kilometres to Clematis.

The 3 hour marathon runners Brian and Kelvin continued on down the road while the rest of us headed back.

In all the run was 15 to 16 kilometers long that I completed in 1:25:48.

We all met at Ripe in Sassafras for a coffee and chat where we also caught up with Wobbly Man. He decided to pass on the run and just join in the socializing at the end.

Sunday I ran to the fire station and return. That is 5.5km each way. The forward journey took 0:26:57 and the return journey took 0:26:42. Saturday night I did a session on the treadmill at work. 7.6k in 42 minutes.

I have also registered and paid for my entry in the Sri Chinmoy Williamstown half marathon so that is all official now and no pulling out.

Finally tagged

I have watched and read with interest the spread of 'the tag' through out the Blogger community. The personal question and answer format has always interested me when I recieve it in emails.

I have now been tagged by Alsoran and will pass it on to Louise if she is interested?

1. What time of day do you run?
I usually go out in the mornings. Either a 6:45am start to be back home by 8:00am or I go out after 9:00am. There is a lot of schools in the area as I have posted before and I find the way those mums drive around school drop off and pick up times a little scary.

2. What are your favorite runs?
I find I enjoy the race day runs. I have entered in four different fun runs to date and have loved every minute of them. From the goal setting and training right through to the event on the day.
A free race T-shirt or medal always makes the run that little more special.

3. What is your favorite song to run to?
I don't run to music. I tried the mp3 player in my phone once but it all got too difficult and uncomfortable with those ear phone bud things jammed half way up my ear canal.

4. What book are you reading at the moment?
At the moment I am doing a course for the fire brigade. I am studying the structure crew leaders manuals but I am finding it a bit heavy going. I'm afraid to say I am losing interest in being a Structure Crew Leader real quick.

5. When did you start running?
I'm not too sure about when I started running. I think it was around late June, early July 2005. About when I could catch my breath after being off the smokes for six months.


6. What's your post-race/post-run ritual?
Pause my stop watch. Chugg down 1 litre of water. Go enter the run on my Excel running log. Have breakfast if I am home.


7. What do you eat before you run?
Most times nothing. I can't run with food in my stomach and need around 2 hours for it to settle down. If I'm catching the train to the City to compete in a race I have two pieces of toast and jam.


8. What's your favorite running accessory?
My dog Oscar. He gets so excited when I go for a run. He is well behaved when we go near other dogs and he will do what he is told when I let him run off the leash.

9. What's your motivation for running? (or why you first started running)
Initially it was to lose weight. Then when the kilometres started to add up it was for the achievement. I have never been able to run before and now I can run for over 1 & 1/2 hours with out stopping. HEY WORLD! SPARK DRIVER CAN RUN 20 KILOMETRES WITHOUT STOPPING!!!

10. What are your running shoes?
I am currently running in Asics Kayanos XII's. They are the replacements for my first running shoes, my Nike Air Peagsus. My predomitly white Kayano's are now filthy dirty after traveling 500+k's but I am still very proud of them.

11. What is your next running goal?
To compete and finish a Half Marathon. Through my 20k training runs at home I have discovered that I am a long way off a full marathon. But one day it may happen.

Oscar misses out

I set off for my 20.8km run this morning. I got home in 1:46:54 absolutely exhausted and feeling a little dried out. I may have to pay more attention to my hydration needs before setting out for a long run.

As my post title suggests Oscar missed out on this run today. My wife and I have decided that he really isn't designed the best for half marathon distance. Being so little he burns a lot of energy on the long run and we are having trouble keeping him from getting so skinny. So I think that Oscar will be restricted to the fun run distance from now on.

We walked the kids to school this morning and I set off for my run on the way home. Apparently Oscar wasn't too impressed watching me run off but he soon got over it. He was just happy to be out for a walk.

The added bonus of leaving Oscar home is that I can now run on the road without being concerned about the dog getting near cars. On my last big run I was restricted to the nature strip with no identifiable path, worrying about twisting my ankle on a hidden pot-hole. This morning I felt like a real runner, running on the verge of the road facing the on coming traffic. I may have to look into getting a high visibility top for better safety.

Due to my rotating shiftwork I'm going to try to make Wednesday mornings the day for a long run.

Happy Easter

I have just noticed I haven't blogged since last Wednesday so I figure that now I have a spare moment I would catch up.

The Easter weekend has been fairly busy but that is usual. My CFA brigade and a neighboring brigade go tin rattling for the Royal children's Hospital Good Friday appeal on a intersection in Berwick every Good Friday. I have been doing this for the past five years and it is always a fun time. We usually pack up at around 2 o'clock to meet with some other CFA brigades. Then in a convoy of 7 vehicles we drove to the Telstra Dome for the money to be counted, have a feed and a few beers afterwards.

Narre Warren and Berwick fire brigades raised $7399 on Friday. Being $1 short of $7400 was a little annoying but it was good for a few laughs during the evening.

On Saturday I had to work but managed a 7.7km in 45 minutes on the treadmill. While in the gym I meet the guy who assessed my fitness before I could use the facilities. He got me on the scales and found that in 12 months I have lost 10 kilos and 11% body fat! He was a little excited about the body fat scale and encouraged me to keep up the good work. Hearing the encouragement certaintly put a spring in my step for the rest of the night.

I worked again on Sunday and am presently at work now on Easter Monday.

Oscar and I run our 11.6km course this morning in 0:58:18 and boy was it cold. I may have to look at some Skins apparel if I'm going to keep up this early morning, winter running.

20.8 kilometres

This morning I prepared for my 20.8km training run that I had measured out yesterday.

Oscar spotted me walking around the house with my Coolrunning cap on so he knew something was up. He was sitting at the sliding door having a little sook when I explained to him that it was going to be a big run. Oscar replied, "no problem. Can we go now?" So we put on his harness and dog and I set off.

The route we were taking I haven't run over before. It follows a few main roads and the running surface changes from grassy nature strips and bitumen road to gravel and concrete footpaths. I didn't want to bite off too much at first so I choose a relatively flat course.

I started to feel the kilometres after the 1 hour and 20 minute mark. It may have been more in my mind as the longest I have run for so far is for 1:20ish.

Oscar followed along very loyally and we completed 20.8km in 1:51:19.

Getting home I stretched and re-hydrated on water then got motivated to mow the lawns.

My quads feel a little sore now but that may be from the lawn mowing. Otherwise I feel great and am pretty happy for myself. I think a full marathon is a long way off but now I know that I can complete the half distance.

Official R4tK's results

The official Run for the Kids results are in. According to the Windag timing system I ran the 14.7km route in 1:20:09. That was 5038th out of 13,300! I reckon I could have done a lot better especially considering my toilet break. It shall be a great time to beat next year.

My wife Sal did the 4.5km walk in 49:56, Karen in 49:59 and Salli in 50:56. Once again well done ladies!

My goal now is to record a sub 50 minute 10km race to get myself a front starting blue number.

I went for a drive this morning to measure a 20km course. I will have a go at it later this week but Oscar may have to sit it out. The 20km seemed like such a long way.

I have nominated the Sri Chinmoy Williamstown Half Marathon as my next big thing. I will be doing that on the 28th of May, training, work and family commitments permitting.

Run for the Kids

I just got home from the Run for the Kids and what a great event. On my stopwatch I recorded 14.7km in 1:16:48.

The day started fairly early. My wife Sal and I met a friend of ours, Salli, and her sister-in-law Karen and together we caught the train in to Melbourne.

We arrived at Southern Cross (formerly Spencer Street) three minutes late (thanks Connex). Then wandered over to where the race was starting outside of Telstra Dome.

I needed to go to the toilet but after lining up at the end of a queue that was about 60 deep and not moving that fast, I decided I didn't need to go that much after all. Hanging on to it I kissed my wife goodbye, wished everyone good luck then joined the other runners in the start line.

Miraculously the girls managed to find me in the crowd and took a picture. See if you can pick me out (clue:look for the Coolrunning cap).

I was a little disappointed to see that Cathy Freeman was the Race Starter. I had first heard that she would be participating and I figured I may have had a fair chance of beating her. Never mind Cathy there is always next year.

Surprisingly the race started spot on time at 8:40am. It was the usual shuffle until the crowd started running then just trying to run without tripping over. I manage to weave in and out a little and noticed I crossed the 1km mark in 5 minutes something.

The course then entered the long climb up the Bolte Bridge. It wasn't very steep, just long. The view from the top was awesome.

At the 4km mark I missed the drink station but decided to push on. It was at this point when I started having a little bowel pain. My bodies idea of punishment for being impatient and missing the toilet stop earlier I suppose. It passed after a little while and I continued running.

At the 7km drink station I a grabbed a cup of water, sipping a little then pouring the rest of it over my head. My guts were still giving me pain. I didn't fancy queuing at the port-a-loo so I pushed on into the Domain Tunnel.

At first the tunnel expercience was kind of cool. Then after awhile I noticed how humid and still the air was. With the slight smell of exhaust fumes the tunnel novelty soon wore of quickly. It felt great to reach the surface and feel a cool breeze.

At the 9km mark I witnessed an alarming incident. I had just been passed by a guy pushing a three-wheeled, tandem pram with two kids on board. He ran over a grate in the road and one of the back wheels dropped down and caught a little. Then he proceeded to run on over the next grate. Well this time the front wheel went down and got stuck. The pram tipped over forward and the runner somersaulted over the top. I and a few others stopped to offer help righting the pram. The kids seemed unhurt but both were crying from the shock of it all. The mum showed up then and encouraged us all on, offering thanks for stopping to assist.

It was at the 10.5km drink station that my body begged me to stop and use the toilet. I paused the watch but may have lost three or four minutes from my official race time. I rejoined the race determined to make up for the frustrating but well needed break.

The next 4km's was very inspiring. Running up Swanston street, with a few spectators cheering us on felt great. I was reminded of AC/DC's original video clip "Long way to the top (if you want to rock and roll)". This was filmed in the late 70's with the whole band, lead by the late Bon Scott, on the back of a truck, rocking away while driving up Swanston St Melbourne.

It was a little disappointing crossing the finish line. I felt like I could have run further, reinforcing in my mind the next goal of a half marathon.

I collected my gear and went back down the line to cheer the girls on. I found Sal and Karen, fighting it out like the classic battle of Robert DeCastella and Jumma Ikangaa in the '82 Commonwealth Marathon. Salli was valiantly following on a little way behind. The girls had forgotten to take a stop watch but believed they had walked the 4.5km in under an hour. Well done ladies!

We hung around to learn that I didn't win the random draw of a new Mazda 3 and then headed back home on the tram and train.

In all it was a great event. I will be in it again next year for sure and Sal has even announced that she will have a crack at the 14.7km walk.

I am now planning competing in a half marathon 28 May 2006.

A quiet taper

Since Sunday I have been resting a little from my running regime. My right ankle has felt a little niggly and I don't want to push it too far before the Run for the Kids this coming Sunday. I haven't run at all in the last few days until today.

This morning I went on a walk with my wife Sal, her friend Salli (confusing I know) and Oscar. As I have mentioned before my wife Sal and Salli are both taking part in the 4.5km walk section of the R4TK's. Today was just a last minute training session to ensure they could walk the distance. We completed this mornings 5km walk easily in 0:58:07.

I had a extended mealbreak at work this afternoon so I took my running gear with me to do a sprint session on the treadmill. After setting up the machine with a 2% incline I ran for 5 minutes, accidentally activated the emergency stop, and had to start all over again ggrrr. I then set the machine again for six sprints at a maximum of 12.7kph with the 2% incline, eventually running 5km's in 30 minutes.

The weather in Melbourne has turned poorly and I hope it clears a little before Sunday. But then again if it doesn't clear it looks like I, and 19,999 other people, will get a little wet.

Now that was strange...

Oscar and I headed out this morning for a run to the Fire Station. We went a different, longer way than I would normally go and arrived there in forty minutes. After hanging around for about half an hour chatting with some of the guys we set off for home. Once again a taking longer, more scenic route than I would normally take we arrived back home in 1:16:37.

When I arrived home I was real curious about the distance I had just traveled so I went out again, and re-traced the route in the car.

I followed my running path to the letter and found I had traveled 15.4km. That would make my running pace less than 5 minutes a kilometre. The time sounds very fast compared to my normal running route. Admittedly I measured that out with a bike computer that may not be very accurate. Then again I wonder if the 30 minute break half way through today's run would contribute to a faster second half? I'm sure if I had a new Garmin Forerunner 205 my questions would be all answered. Have I ever mentioned how much I love my wife?

The Run for the Kids is one week away and I'm going to rest up a little before then. The ankle still feels a little tender and I would really hate to miss this event through a injury. I have been looking forward to it for such a long time. My wife Sal is training for the 5km walk and I may just take some strolls with her to keep moving this week. Maybe a treadmill session at work on Wednesday.