Wednesday I've got Sunday on my mind....

It's Wednesday and I'm looking forward to the run for the kids on Sunday. Feeling fighting fit after taking it a bit easier the last few weeks. That probably means I'll run like turd on the day :)

Jack and I went for a run in the dandenongs last Sunday, and it seemed like the forest had been reserved exclusively for runners. After the awesome storms we had, not too many were keen on hitting the trails...except us and a bunch of other runners we saw. I guess we're either a little nuts, or everyone else is a little soft. Not that I was complaining, it was good to have the trails virtually to ourselves. The forest seemed to light up after all the rain, and with some fallen trees requiring some delicate negotiation, there was some climbing adventure to boot.

I am rapidly becoming a fan of those chilled out trail runs at a pace that you feel like you could sustain for hours and hours. I'm sure reality would be different and at some stage a wall will be hit, but it seems like good prep for a marathon and further. And considering I want to progress to some ultra marathons, that can only be a good thing.

It makes me wonder if I'm really all that interested in getting faster, or whether I would just rather be able to run longer. I guess if you can run faster, then it makes running at a slower pace much easier, so maybe they're not mutually exclusive.

Finding the balance

So I realised the other day when I went for a run that I've put a few kilos back on, or at least it feels like I have, and my pace at the aerobic threshold (around 146bpm for me) has slowed noticeably. I am happy with my weight now, and I don't want to be too slim, so I face a dilemma - drop a few and run faster, or be more comfortable with my weight?

It's tempting to get a bit leaner for next Sunday's run for the kids to maybe shave a minute off my final time, but really, is it worth it?

Tan Time Trial #3

Today was time for the tan time trial #3 for the year. I felt pretty ordinary as I went on my warmup run. I am now of the belief that this feeling after a few days of not running is due to carrying extra muscle glycogen and feeling a bit heavier. I remember the same feeling at the start of several races I went in last year, and those were always after a bit of carb loading and a few days rest from running. I guess it's a good thing to be loaded up with energy, but the heavy feeling takes some getting used to. Being familiar with it is probably a big benefit, as at least now I know why it happens and that it's a good thing.

By the 1/2km mark into the actual time trial I felt like a weight was lifted and started running much more freely. I didn't feel particularly fast, but my end result said otherwise, coming in around 23 seconds faster than last time at 14:38. I don't think I went out as hard either, as I didn't get that "I wanna throw up, why on earth do I do this to myself" feeling anywhere near as much, and felt like I could have sprinted home a little faster. The only thing that stopped me was I felt like I couldn't move the legs any quicker, even though I had the lung capacity. This might be the surface - it's hard to get a grip on the sand when you want to accelerate, but I suspect I was just more stuffed than I realised.

Afterwards I am feeling good. Love that runner's high.

Run Summary
Distance : 3.83km
Time : 14:38
Average : 3:51/km

Day 44. Brilliant!

Went for my long distance run today, up in the dandenongs starting at one tree hill. It was a bit of a random affair, just trying to find different tracks, and in the process I found some magic trails. There was a bit of everything, steep hills, magnificent scenery, the oldest hardwood trees in the world, overgrown ferns, fallen trees, waterfalls...and a wallaby! He crossed the track a few metres in front of me and we stood there checking each other out for a good minute or so. I think he was camera shy though, because he was happy enough to stick around until the exact moment I opened the camera app on the phone. Doh.

And was it peaceful. Apart from the occasional walkers, it felt like I was out there alone. That's the main thing I miss when running in the burbs, a bit of quiet. My focus was just to enjoy it and not worry about my speed, take breaks when I felt like it, and it was a lot fun. At times it just felt like I was gliding through the trails, a really cool feeling.

I expected to feel pretty tight after the car trip back home, but to my pleasant surprise I felt fine. Muddy, but not sore at all. The storms a few nights back left a few areas pretty mushy, which was good fun to run through. I found a few dead ends here and there too, but it was all part of finding some good trails that I want to return to.

Run Summary
Distance : 16.37km
Time : 1:36:15
Elevation : +555.7 / -548.6

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Day 41. Wine > Intervals > I'm with Stupid

A glass of vino with steak is not ideal preparation for interval training.

Run Summary
Distance : 4.17km
Time : 19:39
Elevation : +20.4 / -27.1

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Day 36. Double commute. Double stuffed.

Today it took me just over an hour to run in to work. It took Rahul 55 minutes to drive. He lives just over 2km closer to work than I do, so on the numbers it turns out that running was faster than driving today. That's one small win for the runners :) Going home would be a different story but I'm still gonna soak this one up...

It was drizzling this morning and a touch chilly compared to the last few days. Perfect running weather. I love getting out there in the rain, it feels brilliant for some reason that I can't or don't want to try to explain.

Today there was no knee pain (I think the barefooting is reducing the impact enough to keep my bad knee totally pain free), the adductors are starting to feel a bit freer, but I was still damn tired. So I took it easy to start and by about the 35 minute mark I finally felt free of the tiredness and soreness.

I have noticed that on these long "tempo" runs I tend to hover around the 140-155bpm heart rate, and there is a slight feeling of lethargy. At the 10km mark there is a fairly steep hill I need to climb, and going up this gets the heart going, and immediately afterwards it feels like I've shaken off the cobwebs. My speed seems to improve at the same heart rate, and although I do start to feel a little tired towards the end, that's hardly unexpected after being out on the road for quite a while.

I reckon I might try a strategy of kicking it up a notch at about the 2 or 3km mark into a long run to see if it achieves the same effect. It's discovering the little things like this that I love about running every day. It gives me the freedom to experiment and pay attention to the details.

The next commute run should break the 1 hour mark, although I did stop the watch at every red light, which I seemed to get every single one of this morning, and that would have added a minute or two overall.

Run Summary
Distance : 13.41km
Time : 1:00:38
Elevation : +57.4 / -85.9

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I then went and ran home after work. Jeez I was knackered at the end :) There was just nothing left in the legs. I wouldn't have blown out a candle but I also wouldn't have outrun a 3 toed sloth. Still, it was worth it to see what it feels like to run when you're operating on low muscle / liver glycogen levels and getting your energy almost exclusively from fat. Although you feel like you're running through mud, it's not as slow as it feels even though your speed does drop off.

Nice easy run tomorrow :)

Run Summary

Distance : 11.12km*

Time : 52:24

Elevation : +90.7 / -68.9

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* I had a five minute break and then ran a further 1.75km but that's not listed here.

Day 33. On the verge

I went out for some intervals today, intending to do about 5 or 6. The hammies got very tight towards the end of the second interval though, so I called it a day early. Possibly a bit wussy, but I don't fancy getting an injury.

Run Summary
Distance : 6.66km
Time : 30:56
Elevation : +32 / -32

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Day 31. Tan Time Trial

Jack was heading down to the tan so I joined him for a few laps of light jogging, with one time trial lap thrown in the middle. After getting around in 15:27 a few weeks ago, I wasn't sure how I would go this time, but was pleasantly surprised to just pip the 15 minute barrier at 14:59. Talk about scraping it in. So the next target is 14:30. Maybe by the end of February...


It was getting warm out there even by 9 in the morning, so I'm glad we went early. This arvo would have been a killer. Although I completed about 14-15km in total, I'm just going to list the time trial run here, as I can't be bothered uploading all the other run details. Our last 1 and a half laps were done barefoot at a pretty easy pace. I had to call an end on the second trip up Anderson St as it was generating a bit too much friction even at a slower pace.

Although the tan is not the fastest track - apart from being hilly, it's a bit slower running on the sand / gravel than sealed surfaces - I think I'll make it my end of month time trial for any month where I haven't got a race coming up in the next week. The hills make me want to spew and I feel like stopping most of the way after I reach about 2km in, but that's why it's so good to do :)

So that's it for January! A summary post is on the way.

Run Summary - Tan Time Trial
Distance : 3.83km
Time : 14:59
Elevation : +41.8 / -40.0

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Day 30. Some intervals

Out on the aths track today after a warmup to do a few 1km intervals. These felt good, hard of course but that's the idea. I think I'll aim for a few more next time, as I felt I could have pumped out a few more today.

Run Summary
Distance : 7.23km
Time : 32:18
Elevation : +50.5 / -54.7

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Day 29. The two halves of barefoot adaptation

The last few days have confirmed what I already suspected. I have now been running in the Vibrams for about 7 or 8 months, and over that period I experienced the occasional tired muscle or foot / calf / ankle as muscles adjusted and were used more frequently (and correctly). This eventually disappeared and earlier this month I reached a point where I considered my legs to finally be barefoot trained, at least in a muscular sense.

However, with the excessive load I have placed on my soles as I go completely barefoot, I realised that I had only completed half of the equation. The "toughening up", or adaptation of the soles is equally important, and something that the minimalist shoes such as the Vibrams cannot help you with.

I went out today and could not even feel the blisters and "hot spots" that have developed on my soles (exclusively on the toes and balls of both feet) with the Vibrams on. When I look back at how I adapted my muscles, it was usually a case of one day of running (sometimes two), and one or two days rest. I need to apply the same strategy to conditioning the soles, and eventually building to turning the ratio around the other way, and then progressing to exclusively barefoot.

I think if I was to have my time over again, I would go 1 day vibrams, 1 day barefoot, 1 day of rest, gradually building up the distance and speed over time. But I am never one for much patience, so I don't know if I could have actually done that!

Today's run was revealing in other ways. For whatever reason I was feeling very ordinary and lethargic at the start as I headed around Albert Park lake, but by the end of the run and afterwards I felt fantastic.I realised that no matter what you feel like, just get out there and bloody well do it! Thanks to Nike for their slogan, if not their shoes :)

Run Summary
Distance : 5.78km
Time : 26:39
Elevation : +28.4 / -30.3

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Day 24. Back to the start...

Back with Jack to the original stomping ground. We headed up to the Sherbrooke forest runs we hit up on New Years Day. This time around we knew what to expect, but it still didn't stop the hills from winning :) On the first trail, we both hit the uphill section, and our memories played tricks on us because after the first stretch, we both thought it was much easier than last time. Then we rounded the corner and it all came flooding back....there it is! The hill from hell. So the score now stands 2-0 in the hill's favour. I am determined to beat this beotch.

We then hit the second trail after a bit of brunch (no eggs bene this time), and I am proud to say I made it up without stopping, in about 8:23. Not far off my goal of 8 minutes. I thought it would take a few months to reach this fitness level, so I'm happy with the progress so far.

Love these trails. Have to take a small camera up with us next time.

Run Summary - Run 1
Distance : 6.39km
Time : 35:44
Elevation : +223.5 / -230.0

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Run Summary - Run 2

Distance : 2.02km

Time : 15:41

Elevation : +117.8 / -117.8

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Day 20. Commute and the Curse of the Chronic Chafing

There must be a way to run long distances without serious chafing downstairs. Since I haven't yet discovered it, I reckon I am doomed to a life of redness and pain if I choose to continue on long runs. Yeah yeah a bit of vaseline doesn't go astray, but it doesn't really offer a permanent solution. And I'm into permanent solutions (the non-Nazi kind). It was bad enough to stop me running home even though I felt up to it. Walking is painful enough.

My left knee's lack of cartilage is becoming a minor problem every now and then. Damn you old war (or basketball) injuries. It seems on the downhill sections of a run (no matter how slight) it gets a little aggravated. As soon as I hit the flats it seemed to disappear, but at the 6-7km mark I was definitely in a bit of discomfort.

By the time I'd made it into work it was no longer a problem, but it is something to keep an eye on.

So what was supposed to be a double run had to be abandoned. It happens.

Run Summary
Distance : 13.42km
Time : 105:55
Elevation : +57.8 / -91.2

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Day 16. 1000 steps+

Jack and I wandered up to the 1000 steps in Upper FTG. That's one muther truckin climb. My legs were already pretty tired after yesterday's antics around the tan, and by the time we got to the top I was pretty stuffed.

I was deluded some time back thinking that one day I'll be able to run all the way up the 1000 steps. Talk about living in a dream world. Maybe one day it'll be possible but I don't think that day is in 2010. It's a serious climb!

After reaching the top we carried on down a side trail to get back to the car. Running down that was when I realised how bloody steep it was going up. I now have what I like to refer to as dead leg syndrome. An hour later and they still feel like jelly. I think tomorrow's run will be a little easier...

Run Summary
Distance : 6.23km
Time : 40:47
Elevation : +355.3 / -415.6

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Day 15. Tan II

Instead of interval training, I decided on twice around the tan. Once for warm up, and one flat out to see what speed I can do it in. Before setting out, I thought if I could get close to 15 minutes I'd be stoked. Wasn't too far off in the end at 15:27, at an average of 4:02/km. Next step is to drop that to sub 4 minute average, and below 15 minutes.

Bugger me it hurt though. Going up the Anderson street hill I wanted to stop, but somehow I kept going and it was satisfying to run through the burn. The last half km was just as hard, as it's a deceptive climb after a bit of a downhill dip in between.

An hour later and I'm tired but I feel like I've recovered pretty well. The hammies feel like they've had a good workout, but they're not overly tight.

Now I'm thinking bring it on again next week. Certainly wasn't at the time! Ah ya gotta love endorphins.

Run Summary - Warmup
Distance : 4.02km
Time : 19:03
Elevation : +60.4 / -41.9

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Run Summary - The real thing

Distance : 3.81km

Time : 15:21

Elevation : +43.9 / -41.7

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Day 13. Commute, and Hump Day Runners...no more!

Well I guess it was bound to happen eventually, although it died quicker than I thought it would. The hump day runners have disbanded, citing irreconcilable differences.

So it was just the run to work today, I was expecting a second run and left a bit in the tank, when I had no need to. Not that I left that much behind. My heart was coping fine, but my right thigh seemed to be struggling. It's possibly compensating for my slightly weaker left leg, or due to bad posture, who knows.

Either way it was no big deal and I am feeling faster with each run.

Run Summary
Distance : 13.20km
Time : 1:04:12
Elevation : +57.4 / -85.2

Publish Post

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Day 10. Brighton Beach

What a difference 15 degrees makes. Headed down to the beach for a run along the walking track. A combo of a new diet (2 days in I feel like magic, but will wait for a longer period before making a call on how beneficial it is) and a much cooler morning, and I found I had to keep checking my heart rate monitor was positioned correctly because my heart rate seemed so low.

Whatever the case, I was feeling fantastic and a lot faster than I have been previously. Decided to pick it up for a 1km interval halfway through, and without pushing it too hard still came in comfortably under 4:00 despite it being a bit uphill.

There could be something to this change in eating habits. Stay tuned.


Run Summary
Distance : 7.51km
Time : 35:55
Elevation : +35.4 / -33.4

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Day 9. Gardiner's Creek Track

Damn it's hot out there. No surprise that I found my heart rate elevated a lot higher than normal for the pace I was running at.

The Gardiner's Creek track is a great track winding along, well, Gardiner's Creek obviously. It was far too hot today to go very far without carrying water, so I just left it at a short run. Must get up early on these hot days and head out before the sun starts to sting.

I saw another dude wearing the vibrams! First person in Melbourne apart from Byrney that I've seen wearing them. He'd had them 2 months, picked them up in the states since they're ridiculously overpriced here. Well played sir, well played.

Still not sure what to make of the elevation correction in sporttracks. Sometimes on runs like this it seems spot on, then it goes and screws it all up on something like a running track.

Run Summary
Distance : 4.30km
Time : 22:10
Elevation : +22.1 / -21.1

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Day 8. Welcome to summer

A short, slow and easy run tonight. Too hot to do much else, although I did get onto the aths track and run a few 100 metre sprints afterwards to see what it's like. Have never really sprinted before. I wasn't too sure what time to expect, so I guess somewhere between 12-14 seconds seems reasonable, but it's a bit hard to time it by yourself, so who knows if that's even close to accurate.

Blisters are still there but no point bitching about them after inflicting them on myself. Besides, they're noticeable but not really that sore. What doesn't kill you and all that jazz.

Run Summary
Distance : 3.14km
Time : 17:24
Elevation : +5.3 / -9.9

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Day 7. Athletics Track

Today I decided on something a little different. I have the advantage of living across the road from an athletics track, so today I gave it a spin...completely barefoot. Although I love the vibram five fingers, and will use them for any races I run in, I would like to toughen up my feet a bit more. To that end, I am going to try running barefoot on all types of surfaces and terrain, probably alternating between the vff's and barefooting.

So starting with a fairly flat and forgiving (albeit slightly rough) running track seemed like a good idea. And it was. At least until I decided to sprint the final lap to see what mediocre time I can run 400m in (1 minute 10 seconds for future reference). This resulted in a few blisters on my toes. I guess that's hardly surprising, since although I have been going barefoot walking a lot lately, this is a different level of workout for the soles. They don't really hurt, more a tingle than anything. Will pop them later after a shower and give them a clean up.

Having said that, I don't recommend going flat out barefoot unless you've eased into it gradually over weeks / months to allow your feet to toughen up (but not harden up - the soles do stay soft contrary to popular belief, they just need the dead skin cleaned away).

It definitely seems to help your time running on this surface. It felt like I was gliding across the track, even before hitting the gas. Being flat helps too no doubt. Although according to the gps data even after correction, it was the bumpiest track on the planet. Go figure. Guess it's not that reliable!

So that's the first week down, just under 57km. I'm amazed at how quickly my calves adapted, and even after the long run yesterday I feel completely fine. The extra load on the body hasn't yet really affected my energy levels in an adverse way, if anything I feel more energetic. As long as I don't overdo it I can see this being bloody awesome for my health & fitness.

Run Summary
Distance : 3.38 km
Time : 14.29
Elevation : 0 / -0

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Day 6. Commute, and Hump Day Runners

Traffic was hell this morning. Of course, I didn't give a crap, since I ran to work. Somewhere between 13 and 14kms. Had my 3 minute brekky 45 minutes before heading off. Thought this might be cutting it a bit fine but no problems.

Wasn't feeling particularly enthusiastic as I started out. I've done this run a few times and enjoyed it, but for some reason I just wasn't feeling it today. So I took it easy to start, and before I knew it I was in the groove after about 3km. Then I hit the "wall"...luckily I found a 7-11 employee kind enough to let me use the facilities!

Hydration strategy was to take a few mouthfuls of half strength gatorade every km. My watch beeps at me each time I add a click, so this part was easy. Took the camel back with 2 litres of liquid gold on board, and the strategy seems to have worked. I didn't feel thirsty at any stage and recovered fine afterwards. Thighs were a little tired in the last few km's which is interesting for the fact that the legs went before the lungs did.

I've always suspected this run was subtly but steadily downhill to work. The profile confirms it. Didn't realise that I picked up the pace once I hit St Kilda Rd till I saw the profile afterward. Guess I must have been feeling ok. I think it takes me about 20 minutes before I am properly warmed up, and then really hit my straps about 45 minutes in.

Run Summary
Distance : 13.72km
Time : 1:08:19
Elevation : +55.4m, -86.7m

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After work it was off to join the lads for the hump day run. The usual route from the city and around the tan, although I finished up close to work so I could pick up my gear. This was at a pretty chilled pace, since some of the boys are still getting their fitness levels up.

Run Summary

Distance : 6.85km

Time : 37:57

Elevation : +123.3m / -107.3m

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