Sore Nipples

Saturday morning was a killer BOM said it was 26 deg and when I left home at 4:30am it felt more like 30 deg. I wanted a nice easy 20k and took no water !?!. By the time I hit 8k I had lost huge amounts of sweat and was looking left and right for a tap or fountain. The sky looked threatening but still no rain. I turned for home with a quick drink from a water fountain and decided to go a bit easier. I got home and lay on my front lawn for at least 10 min. The heat had really affected me, which made for good punishment. I tend to punish myself if I've had a few too many red wines the night before a run. Anyway 20.2k at 5:40 pace. Sunday morning was different. No wine, no heat and blue sky. What a nice morning for a run. With plenty of "gidday's and Goood morning's" from cyclists including a high five !, the run was great and I put a little into the middle k's to come home easy. All up 15.5k at 5:15 pace and then mow the grass.
Tonight an easy 21k and put in a little sprint the last k.
Take care.

Recycled Rain !

I thought my shoes had dried out enough but I was wrong. After about 10 seconds of putting them on and walking around a nice cool wet feeling appeared. Back to the cupboard and fish out an old pair. The rain was steady and not real hard but 3k into the run it poured and poured. I think my plan was just a 10k or something but I got into such a though process about coming events that before I knew where I was I had hit 7k from home and still felt good. My pace was a nice easy 5:15/k and it was not a night to be pushing or farting. So I slowed a little and came home feeling really good. A little sprint to finish off and my neighbour giving me the line "I wish I had your energy". All up 15.5k at 5:20 pace.
I guess the same again tonight but head a bit off road and get muddy, just for fun.
I have not really set any goals for 2009 or races I would like to do. I think after K2D I might decide.
Take care

Rain Rain Rain

There is something soothing about running in the rain, I just don't know what it is. An easy 10k last night with sloshy shoes thanks to a muddy puddle I landed in. The hard part is the start of a rainy run then you get used to the wet. But I feel sorry for my shoes, they slosh away and I'm sure it cant be good for them.
Anyway 10k at 4:58 pace and it was nice.
Take care

Feeling Good

When you are fit, you don't feel fit.
It's funny how when you train for an event or a goal you never really feel super fit or tuned and race ready. But other people seem to notice it more and comment on it. It could be a smile on my face the next day after a long run the night before or just a bit more bubbly first thing in the morning. My mood has had a swing in the right direction the last few weeks as the race gets closer. My 3 goals for this race are No. 1 sub 5:30
No.2 sub 6:00
No.3 Finish (NO DNF)
I will be down the coast a week before the race and plan on taking a drive to the half way point and run the hill over and back (nice and easy of coarse) because last year it was a bit of a blur.

Last night an easy 15.5k at 5:15 pace. My legs were still a bit sore from the long run but warmed up by 3k. The only highlights were the 3 beeps (yes I had my pants on and there were no complaints from locals about a fat hairy balding bloke out running) and 2 yes 2 comments yelled out from cars. Most of the comments I don't really get to here in full and it always reminds me of that AD they used to have on TV with the young bloke in the servo who only heard bits of a song from a car driving past. The only full comment I have heard was a few months ago when a couple of young blokes actually slowed down to deliver the "Piss in the gutter and swim, it's quicker". All I could do was smile and think hmmm..... a swim would be nice.
Take care

Long Easy !

That weather is a strange thing. After really hot humid days with storms I awoke Sunday morning at 3:30 am feeling cold. A bit of a struggle to get out of bed and for a split second contemplated not going for a run. But I felt guilty and told myself I would reward myself with some more research into the ongoing alcohol/running test program. Stepping out I was hit by a cold wind that almost took my breath away. No time for warm up or stretch so it was straight into the run. I took it really easy and at about 3k I was feeling warmed up. It's nice now the sun comes up a lot earlier, it made the trip out to Cleveland point just that bit more enjoyable. Looking out over the water I took a deep breath and turned for home. It's not that I run with my head down but I do see alot of money on the road and on occasion I pick it up ( it has to be a gold coin to make it worth while) Lucky for me I spotted two $2 coins and picked them up. As I got close to home I was feeling good so I headed out to Point O Halloran and spotted a golf ball, I picked it up and it kept me amused for a while as I bounced and threw it around while running. 3 k to go I was still feeling good so I upped the pace and came home strong. I was really happy with that run. All up 25.4k at 5:26 pace.
Tonight 15-16k ?
Take care.

Crash Bang Rain!

As always there was a plan but with a storm on the way I thought I would get in a quick 8 k.
I could see the lightning approaching and hear the rain but I was 4k from home and there was no short cut. So as I turned for home the slow rain began and just for a second I thought " This aint so bad". That's when a huge crack of lightning hit and my legs went in different directions trying to escape. My heart skipped a couple of beats and the adrenalin started to flow. I picked up the pace and almost broke out into a sprint. About 2k to go the rain came down in buckets and I could no see very well let alone run at a good pace. By the time I got home I was saturated
but still feeling good I had at least gotten out for a run.
Rest tonight then a 22-29k in the morning.
Take care.

Rest Rain Run.

Being a lazy male I used the rainy night as an excuse not to run but then the guilts got me and decided to punish myself last night.
A nice easy start and for the life of me I still don't know why I didn't take anything to drink. I watched the lightning across the sky and hoped I could at least get home before the rain started. About 8k into the run I noticed a girl ahead going flat out then slowing a bit then taking off again ( probably doing the farts). So I upped the pace. I caught up to her and every time she sprinted I went with her. This only lasted about 2k then she turned to me and said "see ya" and disappeared down a street. I slowed down my pace and headed up a hill, that's when I felt a little thirsty. Hmmmmmmmmm............ Not a great sign so maybe I should turn and head for home. Nah it should be OK. So I headed up another hill doing just a couple more k before turning and heading home. A nice easy pace on the way home and I stopped with 1 k to go at a servo and drank half of Brisbane's water supply. Then walked home as my warm down. All up 23k + 1 k walking water balloon.
Tonight 15k easy.
Take care

Hot & Stormy.

Wow, it got hot on the weekend. An early morning run on Saturday was nice. The early start was great as the day had not warmed up yet but coming home Oh Boy did it warm up. I had to stop a couple of times to get more water and really get some fluids into me. all up 29k at a lazy 5:45 pace. Sunday morning was the BRRC 5/10k at West End. What a turn out. I thought maybe 40 people but no it would have to be at least 100. It was great to put some names to faces and chat to fellow Coolrunners. My legs were still a bit heavy from the long run but that didn't stop me going out hard. The first 3k I was on 4:30 pace and that's when the legs said "Hey what the..."
The 6 am start was a bit late as the morning temp was over 28 deg and it got hotter. I finished in 49 min which was way over what I could do but that is not what I am training for so it will have to do. Tonight a nice easy 22k and after the storm last night it might be a wet run.
Take care.

More rain !

It poured rain from the time I left till about a k from home. Then the stars came out and all I could hear was my shoes squelching with every step. I must admit I really enjoy the time out in the rain and it helped clear the mind from yet another ordinary day at work.
A nice 14k at about 5:20 pace.
Tonight rest then a quick 8-12k on Saturday morning. Or maybe 23k ? I do enjoy the runs out to Cleveland point and seeing the light over the bay before the sun rises.
Sounds liken a plan. Sunday will be the 10k social/run/jog/chat and meet up with a few Coolrunners.
Take care

Rain rain !

After my long run on Monday night I rested Tuesday night and woke up the next morning a little flu ridden. Sore throat and headache. Not happy.
Feeling a little better last night I did a nice slow 15.5k at 5:20 pace. The first 4k were terrible but when I hit 8k I was feeling a lot better. Then the rain came down and it felt refreshing.
This morning I woke to a couple of sneezes and a runny nose. Not happy.
Any way if all goes well I will get out another 15k tonight.
It looks like the Sunday run will have to be a slow one. The last time I ran a race with the flu it felt cr#p and so a lesson was learnt. Then again I am male !
Take care.

A boost in confidence.

After my long run last week I revised my plan and reset my goal for the K2D. My goal is to beat 5 hours. Yeah I know it should be a given after a sub 4 hour marathon but being off injured and the usual bugs, slugs and colds somewhat reduced my confidence.
I just don't feel fit !.
So the revised goal is 6 hours...........
It looks like Saturday morning will be a long run then Sunday morning off to Briz Vegas for a 10k easy and a chat with fellow CoolRunners.
Last night I was only supposed to do 22k but after last weeks long run I wanted to get home feeling a lot better. I did go out a bit hard last week so this time I went out real easy and kept the pace slow. I swear I was almost walking but never looked at Garmin to see how I was going.
The last 3k a smile came across my face as I was still going and feeling good. I still had a little water and had only consumed 1 gel on the journey. A quick 50 metre to end off and I had done 30.6k at 5:40 pace. No sore legs or feeling demoralised. My confidence is back.
Tonight 15k.
Take care.

Sun Burnt !!!!

A nice 16.5 k at 5:02 pace on Thursday night then a corporate golf day on Friday.
Golf was great and I even won 2 trophies. One was for third place and the second was a horses ass trophy which I got for doing a pants down "twice". It was just a bit of fun and to break the day up a bit.
Normally my boss and I would do a nudie run just for kicks. It always seems to break the ice with a lot of people about who don't know each other.
Anyway I got burnt on the coarse and Saturday went out for a midday jog and got burnt again.
Another 12k at about 5:15 pace.
Monday night is going to be 2 hours on my feet. It could be 22k or 25k ? who knows.
5 weeks to go.

Relax enjoy the ride !

A quick run of only 10k @ 4:50 pace. It turned out to be a busy night getting tax done and getting stuff done so a quickie it was.
Rest tonight and eat well.
Another long run planned for the weekend so eating lots is the go.
Take care

Thirsty !

It was time for a long run at night and something with lots of heaps of hills. I spent yesterday afternoon mapping out my run trying to pick lots of steep hills and making it a round trip not an out and back type run. It wasn't till about 6:45pm before I headed off and at 3k I noticed I was at 4:45 pace for the first 3k. "Slow down it's a long run" I had to tell myself. As I hit 6k the first hill came into view and although I would rather run on a flat coarse, hills are my next favorite. By the time I hit 23k I was over the last hill, it seemed easier than some of the others even with a sharp rise at the end. A quick look at overall pace 5:30, nice. I had taken 2 gels and my fuel belt that holds 4 bottles (2 water,2 gatorpowersports type aid) and had sipped as I went but at 24k I was out of fluids and 1 gel left. The next few k's were terrible my mouth got dry and with 2k to go I found a servo tap and drank about a litre of water. I ran another k and walked the last as my warm down.
I was happy with that effort 29k at 5:36 pace.
A record number of cars beeping at me, I counted at least 10 on the way out and more on the way home. Who are these people ?
Take care

Not as planned.

Well the plan was to get out for a long run but time was not on my side. So I only managed a couple of 10k runs at about 4:50 pace.
I have now set out my plan for the next 5 weeks. It involves ramping up the k's and more long runs. Tonight will start with a nice easy long, I still don't know how many k's but I will go out easy and see how I feel.
There is no plan for sprints or hill nights but I am sure some nights I will push the pace when I feel comfortable.
The big Noosa Tri was on the weekend and a few people kept me in tune with how they went and rubbed in how good a time they had up there. I have done a few Tri's when I was younger and really enjoyed the swim and the runs but the transition from swimming to cycling and cycling to running were the hard part.
Anyway the weather is grey so tonight won't be hot and should help keeping fluids in the body.
6 or 5 weeks to go.
Take care