Easy does it.

A nice easy 8k last night with no watch or gps. Started with a walk for about 1k then a Cliff Young shuffle for another k then opened up the stride to feel comfortable.
How cold is it ? The Bom website says its in the positives but I reckon the wind chill factor on my nose was about minus 5. Ha.
Anyway another rest tonight then 10-12k Wednesday night.
Hopefully by the weekend I will be able to get back into gear and get back to running consistent sub 5min k's for half marathon.
Noosa looks like the next race and boy is it nice up there.
Take care

Oh No Not Again !

The Flinders Tour was a great run.
I had a great time and really enjoyed the experience.
I started with the early starters at 5am and in typical form I pushed to the front in the first 200m. Remember my plan was to run very easy. Ha.
This was my first run with a headlamp and I felt good till I hit the path going up Mt Beerburum, I slowed up a bit and kept a nice easy pace. First to the top was great as I knew I could go easy on the way down. A few more minutes of easy running I could see glowing people ahead. They told me " go left then left again then right" Hmmmmm..... I knew this was not a good thing.
So I kept going following the directions given. Then I hit suburban road, hang on a minute this is a trail run?. I stopped for a few seconds looking around and spotted a car driving towards me. The man inside said keep going and turn right at the next street. Ok this was the right they were talking about. Once on the trail I felt a lot better as I could see the odd arrow and tape in the tree's. A few more k's of nice running I hit a really small down hill and kick a rock. Bang down I went but got up really quick and kept on going.
The trail hit a power line road and I looked back, I could not see anyone? but there was the arrow and the tape?
I pushed on and running along this road I opened up my stride and pushed hard staying comfortable. Wow I was feeling good and at the top of every rise I had a look back. Funny I couldn't have that much of a lead?!?
I kept going then I hit a Road. "F#ck, Sh#t !%$&*# not again!"
No arrows no tape nothing.
Looking back I stand there in anger and frustration. How far had I gone ? Where was the turn ?
What the ?
I put my head down and almost quit. Why me? Oh yeah that's right I always seem to get lost.
That's when I said to myself "F#ck it lets just enjoy this run"
I headed back slowly stopping at every entrance just to make sure it was not the one.
Finally I found it. Yahoo !.
It took me another 20 min to catch up to the back of the pack runners. Then I just cruised on keeping a very easy pace going. The rest of the race was as it should have gone except for a few mud baths and some funny running in really slippery mud. I did really hurt at about 53k and got happy with 500meters to go.
All up 56.6k and a pw to remember.
I think I will be back for this one it was a very nice run and I think I know the way this time.
Left then right then left again then right at the tree.
Oh no not again !

Easy does it !

Whats with these taper things ?.

I went out in the cold drizzly rain for an easy 12k. I really tried to go easy as possible but the cold wind on my face and the drizzly rain were not helping. Being a trail run and with all this rain it should be a muddy affair.

I know I will be wearing an old pair of shoes and taking it real easy.

All up last night 12.5k at 5:07 pace, with no pushing. I just don't feel comfortable shortening my stride. Yep what I thought was easy was not!.

I don't know if I will run tonight or rest, I feel good but this weather doesn't help.

Take care

Thats what it's all about !

After a bit of rain on and off yesterday I thought it might be a bit warmer last night. But as usual my weather predicting skills seem to let me down and it was cold windy and cold. Did I mention cold ?.
That is one thing I love about summer, Just get up and go running early. Not get up and go "Oh Sh#t its cold" and snuggle back into bed thinking it will warm up in half an hour.
Anyway a quick 8k last night. I just wanted to get out easy and push hard through the middle then come home easy. That was the plan and I stuck to it. At 3k I was at 5:00min pace so I pushed till 6.5k then just let the legs take me home without pushing.
All up 8.5k in 4:35min pace and I am happy with how my training has gone. I know this is forward planning but after Flinders I will do more sprint training and keep my long runs down to 22k. First make sure I finish Flinders and no DNF, I still don't have one and don't want one.
Then its off to Noosa for the half.
I stayed at backpackers last year and mental note "not a good idea" Happy hour does not go for a hour and sleep is not easy with people in and out of the Dorms at all hours. The people were great and chit chat with the different cultures even better.
But the night before running, hmmmmm.........
A rest is in order for tonight and then an easy 10-15k on Wednesday night.
Take care

Who left the freezer open ?

Ouch it was cold at 4 am this morning. Well that was my reasoning for going back to bed for another hour. I was only out for a +21k run, so a 5am start was on the cards.

I did aim for about 5:20- 5:30 pace without looking at Garmin. The first 7k felt terrible then I got into a rhythm and I felt good.

At 17k I could feel the legs stretching and I was holding back a faster finish. Even the last k down hill I held back and was happy to get home comfortable. No niggles no hassles ans No water/sports drink needed along the way.
All up 21.5k in 1:48hrs and it was nice.
It was my sympathy run for missing the jetty to jetty half.
Oh well there is always next year.
Taper down this week, no real k's or hard pushes just short easy run's.
Next Saturday Easy or very easy 50k and enjoy it.
Take care

1 week to go !

Yep only one week to go till Flinders Tour.
I am looking forward to this run in the way of using it as a measuring stick.
I will try pacing myself at about 5:30 min klm's. Maybe even start a bit slower so I come home easy with no stress on the body at all.
Anyway last night a quick 15.3k at 4:51 pace and out to the shops to mix in with the crowds.
New shoes soon and a little undecided !
Take care

Something tells me..............

Something tells me I should either look at the BOM website or listen to the news. Well that was the thought as the heavens opened up and dropped what was a nice shower. This was only 3k into the run and I could have turned back but I actually enjoyed the rain. Took it pretty easy till the rain started to ease and then I pushed for a few more klm's till about 13k then easy home.
I felt really good and am looking forward to my next race at the Glasshouse Flinders Tour. But I won't count my chicken nuggets yet because it's always the first worm to get eaten by the bird !
Anyway 15.3k @ 4:55 pace hmmmm...... ok I guess.
Take care.

30.5k of cold Easy running !

The alarm went off at 3:41, yeah a strange time to set the alarm but you can't be sane getting up at that sort of time of the morning. Standing outside looking up at the stars waiting for Garmin to find a few spy satellites I heard the familiar sound of a grunting Koala bear.
A quick walk up and down the street to warm up and make sure I was loaded up with gels and sports drink. Blue is my colour of the year and although I have tried other flavours I always go back to blue. I have been buying them from Aldi (cheap).
Anyway I set off and made sure I was running easy ( Yep Tesso I looked it up in the dictionary)
I did get to see a few dregs of humanity coming home from a big night out. Boy was it cold and you would at least they wold save a few $'s for a cab ride home ?!?
Anyway I felt really good all the way and even managed a sprint the last 300m.
All up 30.5k at 5:30 pace.
I am happy about that.
Take care.

Cold windy and cold !

The temperature must have been about minus 5 and no matter what layers of clothes you put on, it made no difference. I did have Wednesday night off and I wanted to try going out a bit harder to see how the legs felt.
I set out to do the 15k track and pushed harder the first 4k.
Then a twinge (a medical term for sore muscle type strain thingie) started in my left leg just below my calf muscle.
So I backed off the pace and headed up the hill for the next 2k. My twinge started to feel better so I got into a nice comfortable pace and headed home.
All up 15.3k at 4:51 pace.
I was happy with that!
My bosses wife runs with Intraining and on Wednesday night next week they are having their time trial and I might get a chance to get out there and see how I go.
For those of you thinking about doing the Lake Manchester trail run next year this is the elevation map. Even thought its a 33k run you will see mine was about 39.3k. Forgetting that the first hill is almost vertical and the next a doozy. Train hills for this run or you will regret it.
Ha and take a map, compass, epirb, two days supply of food,water and a gps.
No only jokes, just don't follow me.
Click on pic to see details.!
Take care !

Try and jog ?!?

It was cold cold cold and I had a slight strain in my left calf. "Take this one real easy" I said to myself. I walked up and down the street a couple of times trying to warm up a bit or getting the calf to feel any better.
"Bugger it" I started to jog and in my head wanted to do about 5:30/k or slower.
At about 3k the calf felt warm and the strain disappeared. I didn't want to see my pace but had top pull myself back on the flats. I could feel my legs wanting to stride but I kept them short.
Dam it was still cold and the odd breeze would crawl around and go down my back.
6k and I was feeling better and still holding the legs back.
Home in 8.5k and to my surprise 5:08 pace ?
It honestly felt like a very easy run and I supposed it was not a long run and these days anything under 10-12k doesn't count as a run.
Oh well maybe a rest tonight or stretch the legs again with a jog ?
Take care

rain rain go away - not !

I had to almost force myself out the door.
Tied lazy call it what you like I had run out of excuses. I made a bet with myself that I could only use an excuse one not to go running. I don't have any sane or logical excuses left.
So I said to myself "OK easy quick run" trying to get it over and done with.
But after the first 3k it all came back and the buzz was there.
Anyway 16.5k at 4:58 pace and I was happy.
The rain is back and I've used that excuse not to go running so tonight 8-12k easy.
Take care

Rain, wind and cold !

A nice easy 25k on Saturday morning @5:30 pace.
I just didn't feel the best and my mood matched the weather.
Well done to all those who ran in the Gold Coast Marathon.
I will be there next year !
Next is Flinders tour so a few more long runs to stretch the legs and I will aim to take this one easy.
The start will see me doing about 5:30 pace and I will try hold it there for as long as the track allows!
Then again 6 min pace also sounds good. No rush just get the long run in and finish comfortably !
Tonight 15-18k easy, no very easy !
Take care

8k push !

After talking to a friend who trains with Intraining and reading about PCRG time trails I thought I would give myself a time trail. I know most of them are 3-5k but I don't have any of those distances marked out or a nice flat coarse. The only coarse I have marked as a distance under 10k is a 8k course.
I do find it hard to really push myself training alone but I do have the motivation.
So after a 2k warm up I started the 8k time trail. No starters gun, no adrenaline flowing through the veins, no crowd of runners and no start line. The first 700m is up hill and I didn't want to burn out so I didn't push hard till the road leveled out. Second hill at 2.5k and again at 5k and 9k then run down to home.
At 3k a quick check 4:40 pace. At 5k another quick check 4:37 pace.
Overall a 4:35 pace for 8.3k and I was happy with that, sort of !
I must try make a plan to get out to one of these time trails and really push myself.
Maybe there is life left in these old legs !
Ha
Take care

Queenslander !

Wooohooo !
I got home in time for a shower and sat down just as the ball kicked off.
What a game !
I set off at 6:25pm and a nice easy 15k.
Coming home the lat 3k I had energy to burn and could have pushed harder but didn't.
I swear I was doing 5:15 pace but when I got home and looked at garmin there it was 4:57 pace.
It felt pretty easy and I felt good.
Tomorrow night an easy 10k then rest and pick a long run for the weekend.
Not happy to miss out on Gold Coast Marathon but there is always next year.
Take care.