Ok, not quite Summer yet but certainly very Summery weather with a 33 degree Sunday here in Melbourne.
Running and Riding
Distance - 10.8Km
Time - 60 minutes
Avg Pace - 5:33
Avg HR - 90% 
Yeah, I know, HR pretty damn high, again too high considering the pace.
The workout started on the Warbuton Rail Trail (generally referred to here as the Warby Trail) at the Cog Cafe in Mt Evelyn. The first part is mostly downhill and it was a quick freewheeling 20 minutes to Seville Station (roughly 10Km) where the bikes were locked up and the run started.
I felt good initially but at 9am the day was already very hot, it had been a while since I had run in those conditions and did it take me by surprise as I had opted not to carry any hydration on the run portion. Pretty quickly I was cursing myself for not getting started earlier, the wind was kicking up a heap of dust too.
Still, it was to be my first 60 minute run since returning from injury and I was determined to get through it. I had set out to do a run of this length a few weeks ago but a very tight ITB pulled me up short, fortunately today it did not cause me any problems. The first half I was hitting my target pace (5:15) but once I reached the turnaround I discovered I was into a hot headwind and suddenly felt a bit wobbly. My HR was way to high and on the return journey stopped a few times for about 30 seconds to compose myself, at one point I was feeling a wee bit wobbly and gave myself a bit of a scare, feeling a bit sick. I ended up with a positive split and walked out the last 800 metres or so for the 10.8Km.
I read an interesting piece in the latest Running Times magazine about the effect of heat on the heart rate, in summary
When your body steals the water part of the plasma for use as sweat, the total amount of fluid coursing through your blood vessels shrinks. To pump this ever diminishing amount of fluid through the system, your heart has to beat faster.
I assure you, I was sweating, bucketloads and when I finished the workout I had so much salt dried to my face I couldn’t smile. As much as I love Summer give me a Wintry 2 degree Sunday morning at Warby for my long run any time, though anyone who has joined me on these runs will testify to the fact that I use a great deal of unladylike language until I warm up.
Back at the bikes it was gulps of warm Endura (forgot to freeze it the night before) and back on the bikes for the return journey. This was mostly uphill, one of the reasons why I stopped only 20 minutes out, I knew after the run it would probably take about 40 minutes to return and I was pretty spot on.
Then at the top of the last hill, the glorious site of the Cafe knowing that inside would be delicious home made muffins and cold cold drinks. A raspberry and white chocolate muffin and a bottle of lemonade later and all was right with the world. I am feeling fine now, though it took a bit to re-hydrate and I am ravenous.
It was a good workout and despite the less than fantastic run I’ll be heading back next week to add 10 minutes to the run, hopefully in cooler conditions.
Finally, after being ill and away from home for work I have managed to get another consistent week of training completed. Only 34.6Km but aiming for high 30s next week, but I also started speedwork again and did my first 60 minute run since the injury.
Thanks for not laughing at me yesterday, I know it was a pretty obvious revelation, but like I say, I do tend to over analyse. I certainly have no ambitions towards emulating the weekly mileage of an elite athlete but do see value in learning by what they do and working within my own limitations to do the best I can. I have found that 80 to 90Km weeks suit me well and have no problems fitting the necessary training into me weekly plan. Hopefully by early next year I will be getting back up there again.
Tonight I am off to dinner and a movie. Last Xmas Mum gave me some Gold Class vouchers but nothing has really taken my fancy. I had wanted to see The Bourne Ultimatum though and finally got around to booking the seats. I am looking forward to having someone else cook my dinner and then kicking back in the big comfy chair and trying not to fall asleep while I watch the film.
