Desperate to find some form again after weeks of neglect, I headed out for some form-finding fiercesome intervals, and managed 6x1000m toughish sprints (tough considering my lack of fitness) interspersed with what amounted to a further 4km of walking. All in all, a great workout on a warm, humid day.
Actually I'm reasonably pleased with how well it went, so it augurs well for a middle-distance race in the new year and a bigger race target some time toward the middle of 2010. We'll see what pans out... I need to get some long slowies in there soon though.
Time to be serious about it all, in other words. About that very matter I chatted with my podiatrist during the week, and we're agreed that all is well in the foot department, so it's full steam ahead. Well, as soon as I get a few things in my non-running life sorted out, that is. Matters such as (the never ending saga of) renovating and selling a house 1,400 kilometres away from home, as a rough for instance.
Even my dentist this week told me to run more... she's a bit of a (an?) holistic healer, and insists on discussing diet and exercise as part of a "healthy oral hygiene" program. Oh well, nothing I wasn't doing already. I just have to do more of it. Apparently.
Pass me that lettuce leaf and slither of tomato, please.
Track du Jour: Kansas, Down The Road - From their debut self-titled album (1974). Also their best, IMHO. A great and appropriate running track.
I think it's time for thinkin' 'bout a time to roll on
Down the road
When I hit those white lines, I'm gonna be gone like a
Greyhound down the road.
Nice to see the ole TdJ making a bit of a comeback, not to mention the mighty MLCman.
6 x 1000m is tough, tough, tough interval work; good on you for working that hard so soon.
The harder the conflict, the more glorious the triumph
A quiet weekend for a change enabled me to get in two runs: consecutive runs have been a rare occurrence of late, so things are looking up.
I followed yesterday's intervals with a testing 4km hill climb today. An average 6% gradient today combined with a dearth of hills in recent times meant this was quite a tough session for me, but I felt great afterwards and got through it without too much of a look in from the grim reaper.
So right now I'm feeling confident about gearing up for a serious crack at a sub-2hr half next year. Maybe some other stuff as well. We'll see. Have to get my base fitness up though as the hot weather starts kicking in soon and just coping with the heat requires a fair effort.
TdJ: U2's Magnificent (Dave Aude Club Remix) - After EG's comments about this band I felt I had to stand up for the lads, and this is the perfect track to do it with. A tremendous song (one of my all-time U2 favourites), and a great running song in its own right, but this remix makes for splendid running, particularly when coping with a really tough 10% gradient as I was struggling with when it came on the iPlod. This song is definitely on my all-time running song favourites list.
A two-run day today, though it wasn't intended. I had scheduled a long slow 'un, but it was a sleep-in day and rather warm by the time I was ready to run, so I dragged the treadie in front of the telly and took off with the intention of running through the first session of the first day's play in the 3rd Australia -v- West Indies test in Perth. However it was that hot and humid that I was knackered after just 3km and pulled the plug. I had also been for a 5km walk so was still hot and bothered from that, which I guess accounted for said knackeredness.
However, after a excellent day watching some great Aussie batting it was somewhat cooler by evening so I headed out for a supplementary 5 kilometres, giving me a reasonable tally of 8km run, 5km walked for the day.
Mrs MLCM and I have now both entered a 9km event on Jan 3, so I'm officially in training for it, though I doubt I'll treat it as anything more than a training run. Why they settled on 9km is beyond me. Oh well, at least it'll be a PB.
So am now quietly putting away my first and very likely only beer for the day*. Well-earned I think, too.
TdJ: The lovely sound of leather on willow as Watson, Katich and Hussey smacked the Windies around the park.
An easy 5km today just to blow out the cobwebs and check out my new orthotics, collected this morning from my genius podiatrist. All good, but I'm going to need new shoes soon. Only my off-road shoes are in good nick, so I'll need to check out some new Brooks road-based somethings soon.
Still haven't got a long slow 'un in yet of late, as I attempt just to get some base mileage under my belt and maintain some reasonable fitness over the Christmas period and get through my 9km event on January 3. After that I'll attempt to squeeze some serious training into what looks to be a hectic January in order to run a decent race in late summer/autumn.
Squeezed in my third run for the week - a 4km tempo run, where I gradually increased the pace up to something approaching 5km PB pace. I like these speed sessions; they break the monotony of the same old same old, but don't require the planning and motivation of the long runs, yet still provide great benefit and a bunch of endorphins to boot.
Am pleased now to have gotten something of the old form back (at least over the shorter distances). With the crazy Christmas week starting tomorrow, who knows what will happen in regards to training. Well, this much I do know - it's not going to have quite the priority I would like. I'm just hoping I can squeeze a run in at all over the next 7 days. Might have to resort to desperate measures and get up really early ... which means 4:15am.
Well, I wouldn't be putting money on it happening, but it's probably my only chance for a run before Boxing Day.
Fingers crossed.
TdJ: Alice Cooper's Feed My Frankenstein (live version featuring Rob Zombie). Alright!
A miracle! I managed to get out of bed at 4:45am to squeeze in a quick 3km before a long 13 hour day at work. Now to see if I can do it again tomorrow. And the day after that...
Keen though - felt bloody great afterwards. Good time, too.
(21-12-2009, 10:46 AM)El Gordo Wrote: Wow, how did I miss this thread? It's like discovering a previously-unknown Bob Dylan album from 1964.
Golly EG, I'm not sure it's that impressive, but thanks.
I have now surprised myself with five runs in five days, including a genuine first for me: three consecutive very early morning runs on work days. Only shorties, to be sure, but at 4:45am on 13-hour work days, it's new territory for me.
Faced with the prospect of a run-less Christmas week, I struck an uneasy compromise with myself and got up 15 minutes earlier than usual to throw in a quick 3km run first thing in the morning. I've now finished the three of these, and I have to say I'm greatly surprised at the results...
Normally when I'm working my long days I just write off a run, as I'm too tired to even consider it when I get home around 8pm, and am up again at 5 anyway to get ready for work. But getting up just 15 minutes earlier and squeezing in a 3km jog around the block has been something of a revelation. Certainly the weather has been very kind - around 20 degrees C and gorgeous - but I've been astonished at how revved up I've remained for the rest of the day. It's been a real boost and frankly rather enjoyable.
Whether this trend will continue I can't say, but as half of my battle with running is just finding some routine, I'm keen to explore all possibilities, and at least now I know it is possible to run on work days.
My times too, improved steadily over the three mornings: 18:11, 17:43 and 17:29, which I'm not unhappy with. I find it hard to get moving in the mornings: stiff knees, cold legs and a groggy head don't generally make for smooth, fluid running, and I'm glad the streets are empty at that hour as my running form is patently atrocious. So the times are OK, and the warm fuzzies that kick in around the half way point seem to last most of the day, so it's well worth the effort.
As I say, the weather here has been conducive to early running, but more generally, the weather patterns here, as in the northern part of the globe, have been absurd. Perhaps the planet is showing its opinion of Copenhagen, I'm not sure. We've had wild storms in many parts of the country, inlcuding a category 5 tropical cycone on the Western Australia coast, which has very unusually moved well inland. It's currently about 800 kilometres inland, heading towards South Australia and holding up as a cyclone, which is very, very unusual.
South Australia today is anticipating 40+ degrees across large swathes of the state (42 in Adelaide, the capital), with catastrophic bushfire alerts (the highest level) before experiencing torrential rains and flooding as the cyclone weakens and moves across the border sometime early tomorrow morning as a massive rain depression.
All very strange and very dangerous, and so very far removed from the weather in Europe and North America at the moment!
Attached is the latest weather satellite pic clearly showing tropical cyclone Laurence about 800 kilometres inland of Western Australia.
I like the idea of those 3k early risers mate. Sounds like they're working for you in a couple of ways, not least being a nice boost for the day. Do you breakfast before or after the run? And what works best? I'm looking into eating before/ after training runs and am keen to hear other views.
This early short stuff might be something for me to try post-Christmas. The biggest challenge, aside from actually getting up, will be choosing the (flatest) route.
The harder the conflict, the more glorious the triumph
(22-12-2009, 10:14 PM)Sweder Wrote: I like the idea of those 3k early risers mate. Sounds like they're working for you in a couple of ways, not least being a nice boost for the day. Do you breakfast before or after the run? And what works best? I'm looking into eating before/ after training runs and am keen to hear other views.
This early short stuff might be something for me to try post-Christmas. The biggest challenge, aside from actually getting up, will be choosing the (flatest) route.
Breakfast after the run, surely?? Especially a short run?
For long weekend runs, a breakfast of sorts. If it's an early morning long run, then for me, a small banana, or half a biggun, and some black coffee, does the job. If there are 3 hours-ish to spare before the long run, then something more substantial. Bowl of cereal or toast & honey etc. But... George Sheehan... experiment of one... and all that.
El Gordo
Great things are done when men and mountains meet.
The whole business of sustenance is a major nuisance for me. I can't do a long run on an empty stomach, but I can't run on a fullish stomach either - to do so gives me terrible cramps. But if I wait a couple of hours until after breakfast to run, it's too hot, or I'm too busy etc etc. A constant hassle, which is perhaps the biggest reason I fail to find a routine that suits me.
The beauty of the early start short run is that I can easily run them on an empty stomach. 3 - 5km is no problem. For something like Christmas morning's 8km, I'll probably have half a banana to get me round and just take it easy. For a long slowie (90 mins+) I have no choice but to get up at say 4a.m., eat some toast and a banana and then go back to bed for a couple of hours. Not ideal, but it's the only way I can manage, especially at this time of year when it's often too hot to run by about 8am, so an early start for those long 'uns is essential.
I am deeply envious of people who can eat anything they like and then head straight out for a run. Grrr.
(23-12-2009, 12:33 AM)Mid Life Crisis Man Wrote: I am deeply envious of people who can eat anything they like and then head straight out for a run. Grrr.
Step forward, long lost Nigel.
He reckons as long as you leave at least 5 minutes between full English breakfast fry-up and marathon hooter, you should be OK.
El Gordo
Great things are done when men and mountains meet.
(23-12-2009, 12:33 AM)Mid Life Crisis Man Wrote: I am deeply envious of people who can eat anything they like and then head straight out for a run. Grrr.
Similar for me. I run my local 8ks on an empty stomach. For Sunday long 'uns I have to eat by 7 for a 9am start; usually a bowl of meusli or porridge with assorted fruit and a little Maple Syrup.
Happily we don't have that hellish heat to deal with.
Just pavements of polished glass and bone-chilling cold
The harder the conflict, the more glorious the triumph
Christmas morning. What a treat! Woke at 6:15am, 15 minutes before the alarm and it was magical. Quiet, cool and pleasant, with the wonderful sound of magpies warbling their Christmas greeting. Many bird fanciers will tell you that the Australian magpie has the most pleasant, and also the most indescribable birdsong of all, and this morning there was a whole host of them encouraging me to get out there and run.
And run I did. It was a little cool, and I nearly swapped my singlet for a t-shirt, but figured the sound of rampant guffawing from northern hemisphere RCers at my complaint of requiring layers in a 12 degree Celcius chill would not go down so well. So, singlet it was.
Magpies were everywhere, singing fabulously. Whether it was just the weather that brought them out, or the lack of traffic, I don't know, but it was fantastic. I was on the road by 6:30, and on this one day of the year when there is no traffic and no rubbish bins to negotiate, it's brilliant. I didn't see any other runners, but there were plenty of walkers and the odd cyclist, all of whom happily exchanged seasons greetings as we shared the fantastic bliss of a Christmas morning outing. This is only the second time I've ventured out on a Christmas morning, but I would dare to suggest that it is the best day of the year to run. Fantastic!
I took on my old friend, the 8km loop, which is actually something of a bastard, as it has an unrelenting 2km climb at the end. Being a loop, this of course means the first half is mainly downhill (slightly), and I often go out too fast, making the hill climb at the end doubly troublesome. I realised I had done this again today, when I reached the half-way point much quicker than expected.
The half way point is actually at the very hospital that welcomed me into their intensive care cardiac ward a few years back, and which I now love running past. I didn't exactly cheat death back then, but it's still a lovely feeling to be able to run past under my own steam rather than laying helplessly on a gurney while serious looking specialists strap me to machines that go "ping". But what really struck me this morning as I ran past a bit before 7 was that the visitors car park was three quarters full! Given the otherwsie deserted nature of the streets this seemed to me a little odd until I thought about it some more and realised these were almost certainly the families of hospitalised children doing what you'd expect - being there for them first thing on Christmas morning. It put a tough run well and truly into perspective, I can tell you.
And it was a tough run - because I went out too hard I struggled up the hill at the end, but I got there without stopping and have to say the rest of the day went swimmingly, and I'm mighty pleased I made the effort to get out there. It's now early evening here in Australia and after a long hard Christmas lunch that lasted much of the afternoon, most of the family have settled down for a nap or a quiet whatever on their respective computers. And so I've grabbed the chance to hop on here and say Merry Christmas everyone, I hope it's a good one for you!
Track du Jour: I didn't take music with me this morning, but I have to confess that John & Yoko's "Happy Christmas (War Is Over)" did keep popping into my head as I ran. Still one of my favourite Christmas songs.
Nice one mate
The hospital fly-by reminded me of an old saying. If you could put all your troubles into a hat with everyone else's you'd happily take yours back. I didn't articulate that terribly well but it's early on Boxing Day and I'm contemplating a 2 hour drive up to my Mum's for a second family Christmas. Both our progeny enjoyed prolonged visits to chidlrens' hospitals. I'd often enter those places wondering 'why us'; after some time on the wards I'd leave chastened, reminded of just how lucky we are.
The harder the conflict, the more glorious the triumph
I write this late on Sunday evening knowing already that my early morning run tomorrow before work is to be cancelled, post-poned; basically blown out of the water due to over-consumption this evening of my favourite beer of all, Cooper's Sparkling Ale.
Look, to be fair to myself, I did very well over Christmas. An 8km run Christmas morning was followed - surprisingly - by a short 15 min jog on Boxing day morning with MLCM Jr #3, who seems to have been bitten by the running bug at the most inappropriate time of year. Still, he's keen, and what choice did I have? Fortunately, the son of a friend agreed to take over running buddy duties from myself and I was exempt from future excursions. Just as well really, because he's very young, and consequently very fast, despite his inexperience. I coped with the post-Christmas 2.5km sprint he imposed on me, but he'll pretty soon be way too fast for me to even contemplate hitting the streets with him. Great to see him getting out there, though, really it is.
All in all, I've managed to get through the Christmas debauchery pretty well this year. Most of the food consumption was fish-based, except for the ham, which was consumed with salads, and pretty modest in bulk and super-healthy. Perhaps less impressive was the generous quantities of Cooper's Ale, Chimay Grande Reserve, plus Pinot Gris, Sauvignon Blanc, Shiraz, Cabernet Sauvignon and Grenache, not to mention of course the requisite seasonal methode champenois ... and all this in just two days.
No wonder the belly hasn't reduced... and I didn't even mention the ice cream cake, shortbread and raspberry/white chocolate cheesecake scoffed as well... together with Christmas cake and a few cocktails and liqueurs to wash it all down with.
Gulp.
Did I mention the Boxing Day breakfast special? No, and probably just as well. The quaint Aussie tradition of eggs, bacon and a dessert wine for breakfast is not something your doctor should hear about. Bloody nice though. Works amazingly well. If you don't believe me, try it*.
And then of course there's ... well, maybe we shouldn't go there. But damn this Cooper's is good.
The acid test comes in 7 days time - a 9km charity fun run. In itself not much of a race really, but it'll set the tone for the year ahead. Do I need to get serious about diet and (shudder) alcohol consumption, or am I cruising along just nicely, with the right healthy balance of exercise and dietary enthusiasm?
After two brilliant rest days I was up early again for a run before work. Holiday schedule trains meant I had to hit the road by 4:30am to shoehorn in a 5km trot, which (thanks to an early night) I managed to do. The magpies of christmas morning were replaced today by kookaburras which took great delight in laughing at my running form, not that they are in any position to criticize running techqniue. Very, very few people were about - in fact I was passed by just three cars and didn't see another walker, runner or cyclst at all. Very quiet indeed.
I completed the moderately tough, undulating street circuit in a touch over 31 minutes, which I'm more or less happy with - it's progress in the face of seasonal gluttony, so I am happy with that, especially so early in the morning (never my best time of day).
My course this morning took me past the church where I was married a little over 25 years ago. Coincidentally I was only two days ago looking at my old wedding suit and wondering why I kept it - it would have to be significantly re-tailored before I stood any chance of wearing it again, and that brought me round to wondering about such things as diet - and in particular to Sweder's recent boarding of the Temperance Express. A particularly bold move I think, with New Year's Eve just two days away and I hasten to add it's not something I am about to replicate. But I do admire his courage, and it has helped me determine to also curb my alcohol intake over the coming weeks. I'm not going to give it up completely however - I have two friends who both take the month of January off from the booze and they are impossible to get along with during that time. But I can reduce my intake by 50% or so, and will.
Just a few days to go now until Sunday's 9km race. Actually it's a pretty low-key fun run, but I'll be using it to assess where I'm at with my running and what sort of goals to set for the year. I'm still keen to push on for a sub-2 hour half marathon, and there are some PBs I'd like to lower. We'll just wait and see how the next few weeks pan out.
I find hedgrow birds amongst the fiercest critics of my running 'style'. British Magpies are noisy blighters but it's the Rooks that know how to mock, cackling raucously atop the fenceposts as I lumber by. Happily my hounds give them the charge; this usually cuts their Boucher-esque chirping short.
Sitting up to monitor Phoebe's BGs last night I caught the last session of yesterday's Boxing Day Test Match from the MCG. Aussie looked pretty good, although it's interesting to note how these tail-enders get the taste for time at the crease. Boycott reckons it's all the padding and protective gear aiding modern bravado. With your lot already 300+ to the good reckon you'll see a declaration by lunch. Jim Maxwell reckons you had 100,000 in the ground for the first 2 days; that's impressive. Looks like they'll be rewarded with a comfortable home win.
Our match is finely poised. England have a slender lead though with 5 back in the hutch our own long, flaccid tail is in the spotlight. Odds on the draw - Durban usually throws up a storm or two - but might yet eek out a result against the No.1 Test side in the world
The harder the conflict, the more glorious the triumph
Desperate in December
About that very matter I chatted with my podiatrist during the week, and we're agreed that all is well in the foot department, so it's full steam ahead. Well, as soon as I get a few things in my non-running life sorted out, that is. Matters such as (the never ending saga of) renovating and selling a house 1,400 kilometres away from home, as a rough 
