Monday, January 31, 2011


I put in a solid weekend of training along the beach track and it feels good. Saturday was all about the long (it's all relative) run. I was dressed exclusively by race goodies. The hat from the portsea twilight classic and the singlet from the Australia day 10km.

Sunday I was up and at it early to avoid the heat for a bike/run session. Running to breakfast as part of a brick is where it's at!

Fri; run: 32:05 | 5km | 6m25s/km. Easy lunchtime run around the tan.
Sat; run: 1:24:43 | 12.8km | 06m 37s/km. Struggle town over 10kms it seems. Perhaps hydration and nutrition played a part. Fuel belt next time! It did not help that I had a massive blister develop in the last couple of kms.
Sun; ride/run: Bike 44m | 20km | 27.27 km/hr. Tried to push hard on the bike, but average HR doesn't indicate it at all. Run 26:15| 4.1km | 06m 24s/km. Just wanted this to be over. Trialled no socks and got another blister at the heel. Hello body glide. We'll need to get reacquainted.
Commute: 1:15 | 20.6km | 16.48 km/hr

Thursday, January 27, 2011

Australia Day 10km fun run

No I didn't win. Somehow I managed to pick up a medal. Consolation prize for missing my PB by 25 sec, perhaps?

I was not pumped to race this at all. Pretty scared about how the old calf was going go and very mindful that I hadn't actually run in a week. The legs and lungs don't respond so well to that.

But in the end happy with the effort and that the calf pulled up very well. Could I have shaved 25 sec off? Probably not, the perceived effort was hard. With three km to go I had thoughts that I'd gone out too hard, but I put them to bed and instead enjoyed the cheers from dressing gowned folk cheering us on as we ran through the camping ground. Happy Australia Day indeed.

Australia Day 10km: 58:24 | 10km | 05m 50s/km

Tuesday, January 25, 2011

Ice ice baby

My calves came good on Sunday, but due to time constraints I missed going for a run. Come Monday morning the Man is running super late so we have to run for the train. And *ping* something goes in my left calf. A pulled muscle, most likely. I pulled up very limp. I've laid off the running (cycling seems to be fine) and iced and iced and iced throughout yesterday and today. Fingers crossed I can have a fair crack at tomorrow's 10km Australia Day run.

Sat; swim: 12m | 500m | 2m24s/100m. Another slow open water swim
Commute: 1:15 | 20.6km | 16.48 km/hr

Thursday, January 20, 2011

Back in the saddle

Busy week this one. I've been back on the Gazelle and loving it. So awesome not relying on public transport plus we've had some very pleasant cycling weather. That said the Gazelle is well and truly in need of a service. Must get onto that...

Took my Vibrams for a run/walk last night. I felt great running on grass or the slightly softer track at Albert Park, but was a little tentative on the pavement. I opted not to run the whole 8 or so km to my parents place. Instead my Dad was coerced into picking me up half way. While my legs could have kept going, I could feel blisters forming under my big toe. Definitely using some body glide next time. Good thing for the blisters really, because I'm not sure I should have done that much, I can certainly feel my calves today.

Just as well I had a massage booked. There was certainly a whole lot of tightness in my back, and when my calves were worked on they were just as painful. I'm hoping to come good for the weekend, because I know tomorrow I'll be feeling the brunt of the massage.

Tuesday full commute: 1:15 | 20.6km | 16.48 km/hr
Wednesday & Thursday one way commute: 1:15 | 20.6km | 16.48 km/hr
Wednesday run: 35:45 | 4.7km | 07m 37s/km. I actually had a chance to manually hit the lap button and saw some kms around the 6:12 mark.

Monday, January 17, 2011

The weekend + monday

We had one of those perfect weekends, a good mix of activity, friends, down time and of course some awesome weather.

It started with Saturday morning. I headed out on the bike for a spin in the undulations of Mt Martha. Initially thinking it was a disaster when I confirmed what I've suspected for a few days, I've aggravated an old back injury. I'm having trouble sitting for lengthy periods of time and struggling to bend over. Hello anti-inflams! At first the position on the bike wasn't helping and I was pretty uncomfortable but I warmed up and felt okay for the rest of the ride.

Sunday saw us up early to support our friend running the 28km of the Two Bays Bay Trail Run. If I don't run this next year I'm definitely volunteering! The atmosphere was so friendly. We made signs, I totally stole the "You look hot when you sweat" from Great Race Signs. We got heaps of grunts and some smiles, I think some of the runners appreciated the cheering. At least I hope. These guys and girls were totally inspiring.

Because I didn't run yesterday I ran home today. Quietly happy with my time. And I got a massage appointment booked in for Thursday. Productive day.

Saturday ride: 1:22:00 | 34.7km | 25.39 km/hr
Run: 1:02:20 | 9.87km | 06m 19s/km

Friday, January 14, 2011

Taking it to the streets

Turns out stubbing your toe wearing Vibrams hurts just as much as stubbing your toe without shoes on. Ouch!

I decided to take the Vibrams outdoors for the first time. There's a grassy block just near our house so I jogged a few lengths of this. My feet were a little crampy walking in the Vibrams today (a product of walking a fair distance in uncomfortable sandals today) but jogging in the soft grass felt fabulous. I'm hoping to run a kilometre in them this weekend. The forecast is for fine weather and we're off to the beach again.

Thursday, January 13, 2011

Race pics

Another wet day here in Melbourne (nothing compared to Queensland of course, my heart goes out to them). I've spent most of my working day away from a computer screen packing up boxes and walking lengths of the building for my impending office move. I'm not going to feel too guilty about not getting a session in.

Instead I'll share some pics of when I did run. That's the twilight classic on January 2. It seems I like a bit of thumbs up action.

To make up for my lack of activity I've entered a 10 km Australia Day run (26/1) and the Half Marathon at the Sri Chinmoy Running Festival in May. The scary thing is it's a month after I get back from two months overseas. I can train for 21km in a month right?? There's a challenge.

Wednesday, January 12, 2011

Easy does it

I've been itching to get home, mainly because I knew the Vibrams I ordered were waiting for me. I'll ignore the fact I have to go back to work tomorrow.

Anyway I opted for the KSOs and haven't taken them off all afternoon. I can't wait to get out and run with them. Slowly, slowly. The leaflet advises wearing them around the house for a few hours, then short walks, then short runs on grass. Baby steps. A friend of mine transitioned too quickly to her Newtons (another brand that mimics barefoot running) and ended up with stress fractures. I'll be trying to avoid that.

Tuesday, January 11, 2011

Retrospective post: 11/01/2011

On Sunday I relocated from one coast to another. Which meant a bit more time on the bike, this time with my Mum, who has only recently taken up road riding. We did a loop that consisted of some highway riding and then some coastal back road riding which I much preferred.

When we got home I ran off the bike. For the first time since 2009! Ouch.

Ride: 1:19:37 | 30.8km | 23.3km/hr
Run (off bike): 7:24 | 1.2km | 06m 10s/km

Sunday Run: 53:30 | 8.2km | 06m 31s/km. A million times better than yesterday. I even threw in 5x 30s efforts / 30s rest.
Saturday Run: 26:26 | 4km | 06m 37s/km. I think the heat had a lot to do with the fact that this was my worst run in a long time. It took every ounce of mental strength not to stop.

Thursday, January 6, 2011

Retrospective post: 6/01/2011

With plenty of soreness going on from the horseriding, swimming was my best option today. The arrow is pointing to the pole I swam out to. I did it twice, once with the man (which utterly exhausted him) and once alone. It's somewhere between 230 and 260m depending on the tide. I called it 250 and it still has me swimming slow.

Swim: 24m | 1km | 02m 24s /100m

Wednesday, January 5, 2011

Retrospective post: 5/01/2011

Today I discovered I do actually have inner thigh muscles all thanks to our afternoon of horseriding, there was no mistaking the pain that came on after an hour or so of gripping the saddle with my knees. I like the feeling of waking up dormant muscles!

: 1:07 | 10.5km | 06m 23s/km. Another run to Safety beach. I stopped half way for a quick stretch and headed back. I tried to focus running on my toes and mid-foot in practice for the Vibrams I just ordered!

Tuesday, January 4, 2011

Retrospective post: 4/01/2011

We had the most beautiful morning for a cycle. After changing a tube with a slow leak I was ready to go. We headed for Mt Martha where the hills undulate but the accompanying view is spectacular. I spent a lot of time on that road training for Ironman, so it's a place filled with some tough but rewarding memories.

Ride: 1:15 | 30.8km | 24.64 km/hr. A fairly leisurely pace we weren't scooting up the hills, just taking it easy.

Monday, January 3, 2011

2011: The year of the marathon

I don't make resolutions, so much as set myself goals for the year. This year is an interesting one for me, one that potentially holds great change. I have six months off this year as a result of some extended long service leave. I'll be traveling through Europe for two months and then come home to immerse myself in training for the Gold Coast marathon. I'm putting it out there, I want to run a 4:30. Considering 05:06:15 is my PB over the distance I have a lot of work to do. To assist I will rejoin the running group I was with last year. When I'm not training I'll be putting my efforts towards a new job/career. This year holds great possibility - almost too much!! It's exciting and scary all at once.

Sunday, January 2, 2011

Infolio Portsea Twilight run

I signed up for the 6.7km to keep myself on track over the Christmas/NY period. Foolishly perhaps I went into this run completely oblivious of the course, which when I read the website says this: Point Nepean provides Australia’s most scenic and challenging course with spectacular Bass Strait and Port Phillip Bay views. That’s the good bit. The tough bits are the undulating, short sharp hills on the way out and then the undulating short sharp hills on the way back.

Challenging? Yes. I'm pretty happy my heart rate monitor failed to work. I didn't need to see numbers, I knew how hard I was working.

The evening started with an undie run - brave people I tells you. We were then corralled into groups pertaining to our speed and let off at 5 min intervals as the course gets a little narrow at times. For the most part I didn't find it too congested until you got to the 123 steps, which were a forced walk. I found the first three kms ok, the fourth horrible, it was like I was running backwards that many people passed me, I came good at the fifth and felt strong home.

Run: 6.7km | 40m 25s | 06m 02s/km. Pretty much a spot on average time if you look at 2009 results. I'm happy enough to run this pace over that course!

Saturday, January 1, 2011

Monthly totals: December 2010

Cycling: 1h 56m | 44.5 km
Running: 7h 19m 24s | 70.12 KM
Walking: 4h

Comments: The lack of cycling was disappointing, but when I think back, we had a lot of rain that was a touch prohibitive. Relatively consistent with the running. I consider anything in silly season a bonus.

While I'm at it HAPPY NEW YEAR and here's the yearly recap.

Cycling: 127h 46m 41s | 2718.02 km (+ 696.06km from '09)
Running: 73h 46m 30s | 678.97 km (-113.45km from '09)
Walking: 43h 20m
Yoga: 8h
Commuter Cycling: 4h 40m (I started to log this with cycling)
Skiing: 4h
Mountain Bike: 3h 55m
Bike Trainer: 3h 30m
Windsurfing: 3h 15m
Swimming: 2h 7m | 5.4km (+5.4km from '09)
Massage: 2h
Strength: 1h 45m
Stretching: 55m
Tennis: 35m
Aerobics: 20m
Indoor rock climbing: 20m