Change of scenery

With this weeks shield round having already been run I was free to do as I pleased this morning so I decided to head up to the Dandenong’s.

There was a cracking thunderstorm last night, heaps of rain and all the attendant rumbling and flashing, it was a good one, it woke me up so I lay in bed and watched it all go on out the window. This led the mountains an ethereal air this morning, it’s been the first proper hot day of the season today and was already in the 20s when I got started at about 8am. The humidity was up because the hills were really wet and the light falling through the trees was beautiful, heaps of bark on the ground though so very careful with my footing and no tripping today.

Part of the trail was familiar to me but there was a stretch of about 3km that I hadn’t run on before, though I figured that logically it would head up and head up it did, Aghhhhhhhhhhhhhh. It made Wallaby Track in Lysterfield look like a speed hump. Needless to say I couldn’t make it in one go so I turned it in to an interval session, ran until my legs gave out, gave it about 45 seconds to recover and started again and thus I made my way to the top, one day I’ll make it one go, I needed a new hill challenge anyway and even at my painfully slow pace it’s still making me stronger.

All up a 9km run.

The elevation for today

And some pics from the trail, when I was little and used to go walking up in the hills with Mum she used to tell me it was a fairy forest, of course I believed her and even now, older and more cynical it still feels pretty magical up there.

Friday
Was a bit cheeky yesterday and took a sick day, extra cheeky being that it was also a Friday, but I’ve only had one sick day so far this year and have about 650 hours of sick leave up my sleeve, so

So I ran twice, 6km in the morning in the warm pouring rain, home, a little nap and then 6km in the afternoon in the warm pouring rain

It was lovely, very tropical, kind of acclimatising for Cairns I suppose.

After the second run I was having a shower and felt something weird in my hair and did a mental freak out spider dance in the shower, turned out just to be some Banksia flowers, they were hanging low over the path all heavy with rain so I suppose they brushed over my head as I ran under them.

AV Shield Round 4

This was my first night meet, though my race was at about 6:45 so the sun was still doing it’s worst when I raced, it was about 27 degrees and a wee bit humid.

Aghhhh, flatter than a really flat thing at the moment, I think I feel worse on low B12 than I do on low iron, just really wrung out and a wee bit depressed, but I get my shots next week so I’ll be back to my old self again soon.

So of course sitting on the side of the track this afternoon I was already making my excuses terrible I know, but I didn’t feel too shabby when I did some strides so was ever so quietly confident of at least matching my last run. Though in spite of this I had still gamely written the splits on the inside of my left arm, 1:12, 2:46, 4:21, 5:56 so I hadn’t totally given up the sub 6 dream.

I set myself up in the second heat and pretty quickly found myself in my usual position, no man’s woman’s land, the front pack just out of reach and the back runners behind me. Lucky I am so used to slogging it out down the back in training so I don’t feel all that uncomfortable on my own, I just get on with it.

Anyway, long story short, first 3/4 a tad quick in 1:05 but then settled in on pace and felt better than I thought I would, by the time the last 400 started I was reasonably sure I’d get under 6 minutes, I saved a bit for the last 100 and managed a half decent kick to the line.

You could have knocked me down with a feather when I looked at my watch and saw 5:54.1 (pending official results, I wasn’t able to sneak a peak at the time sheet today)

Actually I was so shagged from the effort that you could have knocked me down with a feather anyway

And then the coughing started, I think my left lung may still be at the track.

I honestly don’t know where I pulled that run from today, I really don’t and of course it’s just going to get harder from here on in to keep pushing it down, but right now I am going to enjoy getting under that 6 minute mark for a little while, then start getting my head around 5:50.

Only 4km in the diary today, we had club duties tonight and I spent the next 90 minutes after my run dodging Javelins so my cool down consisted of running about marking the throws, by the time that was done I was too stuffed to reel out a couple of laps around the complex.

Two weeks off now, no comp next week and I am off to Cairns for 5 days next Thursday and yes I did try to find a fun run in FNQ that weekend but no luck.

EDIT – times are in, 5:54.0

Gotcha!

I haven’t said anything about my high hamstring attachment for a while, mainly because unlike “Stress Fracture, “ITB” or “Plantar Fasciitis” what I had didn’t have a nice easy name to say or type, High Hamstring Tendonopathy is a bit of a mouthful.

Anyway, it’s been getting better S L O W L Y, but it has definitely been improving, I haven’t hobbled around the house like an old woman after a long run or interval session for a few weeks now and I’ve been off the anti inflam’s for yonks. It’s still ever so slightly there though so the Doc is going to give me another couple of rounds of Shockwave Therapy next week. I am off to Cairns Thursday week so we decided to hit it again before I have an easy week with no racing planned.

When I saw the Doc on Friday I also had a bit of dry needling done on my back and hammy, it wasn’t particularly painful, except when I moved a bit on the bed, Aghhhhhhh, note to self, DO NOT MOVE when you have about a billion needles sticking out of your back and legs. Lately I’ve been feeling generally pretty crappy, really tired, in fact I have been waking up tired after not sleeping very well, serious trouble concentrating at work and my moods have been awful, quite negative and down in the dumps, it’s taken a heap of effort just to present a “normal” front to the world. I thought maybe my iron was down again, turns out that it’s B12, according to the Doc I am “very low” and all of the symptoms I described would point to that apparently, so not only Shockwave next week but a couple of B12 shots as well, that should perk me up again.

The last couple of Monday’s I’ve been taking myself to Lysterfield Lake for a run after work, the siren call started again around lunch time yesterday so I was back out there again in the afternoon. This time I went a bit longer and feeling like my hammy was probably up to it I decided to head up Wallaby Track for the first time in ages, it’s rather challenging 1.4km stretch of hill that rises about 270 metres. I may have had to slow down to about 6:30 kms to make it up, but make it up I did, no stopping, no walking, no crying, no swearing and ultimately about as comfortably as I have ever made it up that damn hill. The last bit is the worst, you think you are almost there and then it rises sharply over the last 100 metres or so, aghhhhhhh.

Then, I somewhat sheepishly admit, when I got to the top I turned around, pointed down the track and said “Gotcha!”, luckily there was no one around to see me, it’s bad enough that I talk to the wildlife, let alone the trail.

All up a 11.9km run that was a hell of a lot more enjoyable than the 13.6km pathetic excuse for a long run I dragged myself around for on Sunday morning.

We don’t have AV Shield this Saturday as the program is being run on Thursday night this week (1500 for me). So, because I can’t get enough of them thar hills this week I am going to head up to the Dandenong’s on Saturday morning and try out some trails I’ve not used before, part of the route I’ve worked out is on the Trailwalker course I am familiar with but the rest of it will be new, should be fun.

PS
Have just finished 6 days straight, including 2 sessions and one track race and am now looking forward to a rest day, when I start looking forward to a rest day I know I have been working hard. Mona fartlek tonight and I ran like shit, actually I ran the session as well as I normally would (expect I lost count and only did 3 30 second intervals instead of 4) but I just felt like rubbish. Can’t wait to get those B12 shots next week, I need them as much as I need oxygen right now, I just want to sleep all the time.

AV Shield Round 3

3000 metres today and the plan was for 13:30.

13:15 (or better) was predicted.

12:49 was the time I ran

Yeah, pretty happy with that

I only looked at my watch when I took the 1km splits and wasn’t really registering when the time was called every 400 metres (there was no time clock) so when I managed a half decent kick to the line with 100 metres to go I didn’t realise that I was running for a sub 13 minute finish.

They ran two big heats today, probably about 45 runners in my heat, the best thing was that I had someone to run with and I managed to make up a few places in the closing stages. There were also 5 people from my club in my heat and two others ran the faster heat, makes a change to have so many team mates to run with and to warm up and cool down with, I love it.

Splits
4:12
4:20 (8:32)
4:16 (12:48) But prob 12:49 owing to a delay in starting my watch when the gun went off, I can’t get used to the starting pistol, I am going to have shell shock by the end of the season.

Tired but content now, I think I’ve earned a glass of wine.

Did I mention my time? 12:49

There is just one little problem, I am finding myself indulging in a little bit of negative self talk around the middle stages of my races, whether they be 5000, 3000 or 1500 metres. I don’t give up as such but I start to talk myself into accepting a slower than planned performance, then with about two laps to go I seem to sort myself out again. Perhaps it’s just the repetition of the track and my total lack of experience, I am sure I’ll get on top of it if I just keep at it.

I am really enjoying it though, I’ve never raced so regularly before, races used to be a special occasion, something I looked forward to and put a lot of stake on. I prefer it this way, the nerves are going, it’s a heap of fun and I love the atmosphere and it’s making me a better runner.

I am an Island

Bit of a weird week, have not run as much as I normally would have, stuff has got in my way so this week is one of quality, not quantity. I am learning not to stress about life getting in the way and shan’t be trying to cram in what I have missed like I once would have.

Tuesday
Tempo session at Jell’s Park, we ran on a light gravel section between the gates, this is about 900 metres, I did four reps.

916 mtres – 3:55 (avg pace 4:17)
911 mtres – 3:57 (avg pace 4:20)
922 mtres – 4:01 (avg pace 4:22)
924 mtres – 4:01 (avg pace 4:21)

Felt good, worked hard and was disciplined enough to stick to my plan and not push harder to keep up with the group just in front.

Thursday
Adidas were putting on a special session at Olympic Park so we moved club training to the city tonight. A few of their sponsored athletes were there for a Q and A and they then lead us for our warm ups. I was in Sally McLellan’s group, she was a sweetheart and there was some good natured sprinters vs distance runners ribbing. We did some drills and she had a laugh and declared us all completely uncoordinated, in my case a pretty apt assessment.

The session was 6 by 400 with 90 second recovery, unfortunately I only got 5 sets in. There were heaps of people and mine was the last group to set off, so by the time everyone else had done 6 we only had 5 and they finished the session before we could do our last rep

In spite of that it was a good session and I ran nice even reps -
91 seconds
90 seconds
92 seconds
91 seconds
91 seconds

Pretty happy with that

Before the session I went to visit the Cerebral Palsy Education Centre, during the Melbourne Marathon training series we were taking gold coin donations for the CPEC and they invited us out to have a look at what they do. We met some pretty special kids and their parents and it was wonderful to see the good work the centre does. I was having a bit of a crappy day today but after spending some time with these kids my mood lightened considerably.

it’s not just a river

To spike or not to spike, that is the question….

I’ll err on the side of caution and wear flats on Saturday, this time I have a plan, 13:30, 4:30 Kms, got the splits all worked out already. I got a monster cramp in my calf during Pilates this morning (and nearly killed myself trying to gracefully remove myself from rather tricky position on the reformer) and now it’s KILLING me, when Corrie digs in on Wednesday they’ll hear me yelping in Kathmandu.

By the way my exact time on Saturday was 6:00:15. Felt heaps better the next day than I did the last time I ran this time, didn’t have that nasty sore throat from all the coughing and managed a comfortable 16km on Sunday morning.

This afternoon I took the long detour home again for just over 9.2km, the weather was as damn close to perfect as it could possibly get. There were heaps of people out walking around the lake but there was no one else running on my trails so I was all alone. Some of the joey’s were out of their pouches today, gorgeous sweet little things are so cute but somehow I don’t think they under stand when I run by and say “it’s OK munchkins, I won’t hurt you”.

Mmmm, just made Cranachan for dessert, except instead of cream I used natural yoghurt (full fat of course) and instead of raspberries I used blueberries and instead of Scotch I used Irish Whiskey. Hmmm, maybe not so much Cranachan as yoghurt with blueberries and Whiskey, I did use toasted oats and honey though so that should save me from being killed in my sleep by the ghost of William Wallace.

Hey, how about this, Casey Cardinia Open Women (we are running in Div 2) are on top of the ladder after 2 rounds, cool huh!

OK, the bastard child of Cranachan beckons.

AV Shield Rd 2

1500 metres

Will have to wait for the official results but I think I ran 6 flat which means that my first 1500 of the season was the same as the last 1500 of the previous season.

Well, the same but different.

Different because I didn’t vomit afterwards or spend 10 minutes doubled over coughing out my lungs (though there was some spluttering after) and because it generally felt a little more comfortable.

So I am satisfied with the run today, it’s a good start.

Just a bit miffed with myself for not going in with a plan, normally I decide what I want to target and I work out the splits, but I didn’t do that this time. This left me running around trying to do the mental maths to figure out where I was at and take it from me my mental maths is pretty sub standard so I spent most of the run in a state of confusion

I probably should have run around 5:55 today but I think I started a bit too slow, just lacking in a bit of confidence which will change with more experience. I paced on the shoulder of another runner for a lap and a bit, realised she’d be too slow for me and steadily increased my pace through out. By the time I got to the last lap I was working hard but didn’t feel particularly stressed and I wasn’t thinking “thank christ, last lap!”

Oh and I LOVED running in the spikes, I was really worried that they’d hurt my legs and I’d feel unco. I popped them on for some strides and they felt great, then once the race started it felt really natural and comfortable running in them, they were so damn light it was like I wasn’t even wearing shoes (just checked, they are 116gms!). I may even be tempted to try them for the 3000 mtre I am doing next week, maybe.

I did an easy 9km or so this morning run leading, it was super easy and it had no impact on my run this afternoon.

All of a sudden I am feeling very tired.

Enjoying doing all this racing too, it’s becoming the norm, instead of something special, so I am no where near as nervy about it as I used to be.

we may need it but that doesn’t mean I have to like it

I think I shall have to take the long way home more often in future, as conscious as I am of the irony of burning all those fossil fuels so I can go to for a trail run it was worth it to enjoy my run rather than slogging it out just to tick a box.

Now that the Melbourne Marathon training series is done for another year I can get back to doing two quality sessions a week, this was neglected a bit over winter as I just tried to get my base back.

So I’ve decided that my Tuesday session will be done at a tempo sort of pace and Thursday at a quicker pace, these will be double days too, I’ll do about 5 to 6km easy in the mornings (please will the weather start getting warmer, if the bloody sun doesn’t show itself soon I am going to get Rickets). I’ve been doubling up on Thursdays for a couple of months now anyway so adding in Tuesday shouldn’t be too much of a shock to the system.

So it is written so it shall be done.

Last nights session was 2 by 3 minutes (2 minute recovery) 3 minutes recovery between sets, 2 by 2 minutes (2 minute recovery) 2 minutes recovery and finally 4 by 1 minute (1 minute recovery), not going flat out, run at between current 5km race pace and goal 5km race pace.

No massage tonight, Corrie is taking a well earned break in sunny Queensland so I’ll do the 6km I didn’t do yesterday morning because I was tucked up warm in bed having a sook about the cold and rain outside.

I’ve done quite a bit of oblique work in Pilates this week, ouccccccchhhhh, my sides hurt, don’t make me laugh. On Monday the instructor decided to take all the springs off the reformer while I was doing foot work, contrary to what I would have thought having no springs at all is super hard. You have to concentrate on maintaining correct technique to control the movement of the reformer bed without slamming it in to the stoppers at the top and bottom, bringing the bed back in is particularly tricky as you don’t have the springs doing it for you.

I also did my Physio stuff yesterday lunch time, boring but necessary.

1500 mtres this Saturday afternoon, yikes! I’d like to open the season with a run that is at least as fast as the first 1500 I did last year, 6:12, here’s hoping, going to wear track spikes for the first time, double yikes. I bought them just for 1500; don’t think my legs could cope with wearing them for anything longer without shattering, though they are supposed to be good up to 10,000. After that who the hell knows what happens, they explode? they turn into pumpkins? anyone who wants to run more than 10,000 metres on a track is certifiable anyway and may as well be wearing clown shoes.

Went to Myer at lunch time today and when I was leaving I noticed that Puff Daddy, P.Diddy, Sean Combs, Puffy, whatever the hell he calls himself has an aftershave out, it’s called “I am King”

Poor thing really does need to see someone about that dreadfully low self-esteem of his.

Lads, If the marketing is to be believed (and why would they lie to you?) splashing on some of Mr Diddy’s smelly stuff will soon see you being flown around in helicopters by semi clad glamamazons, you have been warned.

Talk to the animals

Sunday
Melbourne Marathon! After run leading for the training series over the last 12 weeks the day finally arrived, not running myself, rather taking part as a volunteer, it doesn’t hurt to experience the event from the other side of the drinks table every now and then.

Like last year my job was at the 9km drink station for the Full and Half Marathons, principally taking care of the personal refreshment station for the Marathoners. After the Marathon had been through we helped the other volunteers restock all the tables for the HMs, this was crazy, there were about 7000 runners, we couldn’t keep up the demand! During the thick of it Jo and I were just on our knees scooping water in to cups from the bins full of water and holding them up, then other runners mistook the water bins for garbage bins and started chucking half full cups of water at our heads we got rather soaked!

Once the crowds died down I ran back to the MCG just in time to see some mates finish the Marathon in under 3 hours and thus earning themselves some very good PBs

Then it was back out to the course, found a team mate who was running the marathon, along with another who was pacing her for a few Kms, I joined in between 36 and 40kms. Saige is tough as nails and despite being in a bit of pain pushed through without a word of complaint, respect, my measly 4km was nothing!

Anyway, glorious morning, conditions were far more favourable than last year and I ended up with 12km of running in short bursts here and there.

Monday
8km was on the agenda and like last week I couldn’t stand the thought of running around the tan or along the bike paths.

So I started to drive home with the option of the same run I did last week on Scotchman’s trail, got to the turn off and didn’t fancy that either, this resulted in a rather large detour out to Lysterfield lake.

It started raining when I got to Wellington Road, by the time I got to the lake it was chucking it. There were a couple of mountain bikers huddling under a tree, so of course I figured I’ll show them that runners are tougher, jumped out of my car and got going.

I was drenched within a nano second

But once you’re we you’re wet and it wasn’t cold so it didn’t bother me.

Ahh, the blissful solitude running out on the trails in the rain, wouldn’t have wanted to be anywhere else.

Quite a few wallabies and kangas out, all looking at me rather quizzically, most of the girls had little joey’s hanging out of their pouches, very cute.

I did encounter a rather large roo on the track, as tall as me and slightly more intimidating, I stopped, had a quick chat, asked him nicely if he would stop staring at me like that and let me go by, realised I was talking to the wildlife (again) and hoped he was a lover and not a fighter, we eventually agreed to go our separate ways and I was off running again.

As I got back to the car the rain had stopped and a couple of guys were heading off for their run all kitted out with wet weather jackets, pffft I thought as I took of my soaking T-Shirt, wimps!

It may have been a 35km round trip out of my way and I may have had to trawl around the supermarket with messed up hair and wet shorts but it was bloody worth it.

AV Shield Rd 1

5000 metres was on the agenda today.

The plan was for 4:35 per kilometre, 22:55.

I ran 22:58, that’s a 4:36 average.

Happy with that, though to be honest I wish it felt a little easier.

Splits were a bit of a mess though, I am usually pretty good at pacing but it felt heaps hotter than it was (definitely wearing my crop top next time, singlet too heavy) and I got a little bit of a stitch but that’s just racing, you deal with the conditions of the day and adapt.

4:26
4:34
4:36
4:42
4:41

Yeah, went a bit wobbly there at the end.

Also they ran just one heat, about 35 of us from 15 minutes on up, interesting, got lapped heaps

I’ve managed to improve my 5km time (admittedly probably not comparing apples with apples but this was my first 5000) by close to 30 seconds in 6 weeks, this makes me very happy and hopefully on the right road for another go at a 5km road PB in December.

Umm, also got talked into a 4×400, I don’t want to discuss it

And a super easy 5km run leading this morning.