Training Log Archive: blairtrewinIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Run intervals ((fartlek)) 39:00 [4] 9.0 km (4:20 / km)
First attempt at something faster since the comeback. Got through it reasonably well, with only slight twinges at the bottom of the major downhills; will still want to get through a race in the terrain before pronouncing it totally under control.
A little disappointed with the speed (9.37); a bit faster than some recent equivalent sessions, but that's not saying much.
A little disappointed with the speed (9.37); a bit faster than some recent equivalent sessions, but that's not saying much.
Monday Mar 30, 2009 #
Swimming 34:00 [2] 1.0 km (34:00 / km)
Swim at Fitzroy. Flailing around a bit and slow, if not quite as horribly slow as last time. Must have made a mess of my technique (such as it is) swimming last week without using the legs much.
Run 40:00 [3] 8.0 km (5:00 / km)
Monday night from the Kew collective, this time with Kerrin as host (which meant we expected - and got - good food). In a bit of a hurry on the way due to a visit en route to a colleague's newly-expanded family. A pretty reasonable run, on the Yarra tracks as long as the light held out and then up into Kew. Hanny claimed not to be feeling good but still set a reasonably solid pace for a Monday session.
Felt a bit of a twinge on a step while walking home from the station, but no sign of trouble on the run itself.
Felt a bit of a twinge on a step while walking home from the station, but no sign of trouble on the run itself.
Sunday Mar 29, 2009 #
Run 1:30:00 [3] 18.4 km (4:53 / km)
Not as nice a morning for running as yesterday, thanks to heavy smoke haze - not that I would venture such an opinion locally as I suspect in these parts lamenting burn-off smoke is as much of a social faux pas as lamenting rain. (I didn't think there was actually much left to burn north-west of here, but obviously there is).
Didn't flow quite as well as yesterday. The hills were smaller but sharper than yesterday's and sometimes going up them was reasonably hard work, although by comparison with almost any run in the last two months it was still pretty reasonable. Groin continued to hold up OK with only very minor twinges at the bottom of a couple of the steeper hills.
A 6.30 start is well and truly in the dark now. On back roads this doesn't bother me (it did deter me from taking to some of the wilder forest tracks to the east, although the creation of a public trailbiking area in the vicinity since the last time I was here was an equally large disincentive), but it's a bit unnerving to be bailed up by a loose dog in the darkness.
Spotted the first termite mound I've seen in a southern Victorian forest.
The field days themselves went reasonably smoothly, and most people were friendly, although we always get one or two abusive climate change sceptics. These are almost invariably men over 70. I couldn't help noticing that the one who had a go at me yesterday (the conversation started with 'you don't believe this global warming garbage, do you?' and went downhill from there) had a number of teeth approximately equivalent to the likely number of degrees warming between now and 2070, although whether this was because of poor dental health (he probably thinks water flouridation is a conspiracy too) or because he gets into arguments with people who are more forceful in response than I am is an open question.
Didn't flow quite as well as yesterday. The hills were smaller but sharper than yesterday's and sometimes going up them was reasonably hard work, although by comparison with almost any run in the last two months it was still pretty reasonable. Groin continued to hold up OK with only very minor twinges at the bottom of a couple of the steeper hills.
A 6.30 start is well and truly in the dark now. On back roads this doesn't bother me (it did deter me from taking to some of the wilder forest tracks to the east, although the creation of a public trailbiking area in the vicinity since the last time I was here was an equally large disincentive), but it's a bit unnerving to be bailed up by a loose dog in the darkness.
Spotted the first termite mound I've seen in a southern Victorian forest.
The field days themselves went reasonably smoothly, and most people were friendly, although we always get one or two abusive climate change sceptics. These are almost invariably men over 70. I couldn't help noticing that the one who had a go at me yesterday (the conversation started with 'you don't believe this global warming garbage, do you?' and went downhill from there) had a number of teeth approximately equivalent to the likely number of degrees warming between now and 2070, although whether this was because of poor dental health (he probably thinks water flouridation is a conspiracy too) or because he gets into arguments with people who are more forceful in response than I am is an open question.
Saturday Mar 28, 2009 #
Run 41:00 [3] 8.4 km (4:53 / km)
First light. 5 degrees. Rolling green Gippsland hills. Patches of mist in the valleys. Couldn't ask for a nicer setting and the run was appropriately enjoyable. There's a fairly solid climb in the first half of this run to get onto the ridgetops (3km at 6-7%), but it hardly felt like an effort at all today - being on a dirt road snaking up through the hills helps. Greener than I expected (not that my expectations were very high), and didn't see or smell quite as many cows as usual. No soreness except for a slight twinge at the end of the long downhill towards the end, and that was gone quickly.
I'm feeling very positive after the last few days of running, which is usually a good thing for a sportsperson unless a drug test is involved. (John Howard once said something to the effect of "Australia has one of the most thorough drug-testing programs in international sport, and I'm pleased to be able to say that the results have all been very positive"). Nothing I've done in the last three days have really tested me; 90 hilly minutes tomorrow will be a bit more of an indicator, and speedwork on Tuesday more so.
I'm feeling very positive after the last few days of running, which is usually a good thing for a sportsperson unless a drug test is involved. (John Howard once said something to the effect of "Australia has one of the most thorough drug-testing programs in international sport, and I'm pleased to be able to say that the results have all been very positive"). Nothing I've done in the last three days have really tested me; 90 hilly minutes tomorrow will be a bit more of an indicator, and speedwork on Tuesday more so.
Friday Mar 27, 2009 #
Run 1:01:00 [3] 12.3 km (4:58 / km)
Not quite as good as yesterday - injury noticeable today, but not above the 'slightly annoying niggle' stage and definitely still a lot better than it was on Sunday. A slower run than it felt, but still flowing nicely, especially later on. It's a pleasant change for training to be a joy after a difficult couple of months.
The two runs so far this week have been essentially flat. The next step will be to see how it handles the hills of Neerim South this weekend.
The two runs so far this week have been essentially flat. The next step will be to see how it handles the hills of Neerim South this weekend.
Thursday Mar 26, 2009 #
Swimming 35:00 [2] 1.0 km (35:00 / km)
Attempting to resume some sort of normal training today - which in the case of swimming meant using the legs properly (or as properly as I manage in the pool, which probably isn't very). A very slow session - not obvious why.
Run 40:00 [3] 8.6 km (4:39 / km)
A very encouraging return to action on several fronts. The most obvious one is that I got through this without a hint of trouble. Given the history of this injury for me (and even more so for Bruce, if his is similar) I'm not prepared to declare it fixed on the evidence of one run, but it's certainly good to get this one behind me.
The other encouraging thing is that it's the best I've felt on a run in the last couple of months (something which shows up in the pace, a good 0.3 min/km faster than most recent runs that felt like a similar level of effort). It appears that a few days off has done me some good. On the evidence of the equivalent trip in past years the upcoming weekend in Gippsland will also do me some good. Definitely in a positive mood after this performance (the most excited I've been about an easy 40-minute lunchtime run for a while, that's for sure).
The other encouraging thing is that it's the best I've felt on a run in the last couple of months (something which shows up in the pace, a good 0.3 min/km faster than most recent runs that felt like a similar level of effort). It appears that a few days off has done me some good. On the evidence of the equivalent trip in past years the upcoming weekend in Gippsland will also do me some good. Definitely in a positive mood after this performance (the most excited I've been about an easy 40-minute lunchtime run for a while, that's for sure).
Wednesday Mar 25, 2009 #
Cycling 1:45:00 [2] 38.0 km (2:46 / km)
This took me into territory I haven't been into since the last time I was sufficiently injured to spend significant time on the bike - out to the Ring Road, along for some distance and then coming into the city from the north. This includes quite a bit of industrial area which is not especially attractive but has wide roads and not many lights. Reacquainted myself with a few of the local landmarks, and was somewhat amused to see that the Mr. Bubbles car wash is still there. (Those of us who come from more northern parts know the name better as the centrepiece of a notorious 1980s NSW paedophilia case).
I haven't been on a bike for this long for a while, so some muscles got more work than they are used to. Otherwise a reasonable session which got better towards the end. There was a little rain from time to time, with predictable consequences for the standard of driving.
One consequence of these roundabout routes to work is that I am not going past the Hells Angels clubhouse as I usually do, so there isn't the opportunity to see if there is any abnormal action in the vicinity. Victoria seems (so far) to be resisting the clamour elsewhere for tough new laws to stop bikie gangs from trafficking drugs, doing drive-by shootings or beating people to death with airport bollards, all of which are of course currently perfectly legal activities.
I haven't been on a bike for this long for a while, so some muscles got more work than they are used to. Otherwise a reasonable session which got better towards the end. There was a little rain from time to time, with predictable consequences for the standard of driving.
One consequence of these roundabout routes to work is that I am not going past the Hells Angels clubhouse as I usually do, so there isn't the opportunity to see if there is any abnormal action in the vicinity. Victoria seems (so far) to be resisting the clamour elsewhere for tough new laws to stop bikie gangs from trafficking drugs, doing drive-by shootings or beating people to death with airport bollards, all of which are of course currently perfectly legal activities.
Tuesday Mar 24, 2009 #
Cycling 1:10:00 [2] 25.0 km (2:48 / km)
On the running sidelines for the moment and back into something I haven't had cause to do for some years - the 'extend commute into training session' mode. I'm not sure this really qualifies as a proper training session - I have trouble getting a lot of intensity on these except up the hills - but it's better than nothing.
One thing you notice taking a route without much in the way of lights (mostly along the Yarra and associated roads) is that things that don't matter too much when you're stopping every few minutes for red lights, like the seat post slipping down, do matter when you're going continuously for an extended period (a sore knee being the result, although it disappeared quickly).
Also noted with interest that one of the new Queensland ministers is one Rachel Nolan (for those who don't remember her orienteering exploits, she was in the Queensland schools team in the early 1990s and came 6th in W20 in the 1993 Aus Champs). No allocation of portfolios at time of writing but there's speculation she may get Environment and Climate Change, in which case I may be having some dealings with her.
(Update: she got Transport. Hopefully this is a less challenging portfolio in Queensland than its Victorian equivalent).
One thing you notice taking a route without much in the way of lights (mostly along the Yarra and associated roads) is that things that don't matter too much when you're stopping every few minutes for red lights, like the seat post slipping down, do matter when you're going continuously for an extended period (a sore knee being the result, although it disappeared quickly).
Also noted with interest that one of the new Queensland ministers is one Rachel Nolan (for those who don't remember her orienteering exploits, she was in the Queensland schools team in the early 1990s and came 6th in W20 in the 1993 Aus Champs). No allocation of portfolios at time of writing but there's speculation she may get Environment and Climate Change, in which case I may be having some dealings with her.
(Update: she got Transport. Hopefully this is a less challenging portfolio in Queensland than its Victorian equivalent).
Monday Mar 23, 2009 #
Swimming 32:00 [2] 0.8 km (40:00 / km)
Swim at Fitzroy, again not using the legs much as on Friday.
Sunday Mar 22, 2009 #
Run race ((orienteering)) 30:00 [4] *** 4.1 km (7:19 / km)
spiked:11/13c
I thought I might be through my injury problems after yesterday, but it's obviously one of those which has good days and bad days, and this was a bad day. Didn't feel brilliant in the warm-up but thought I would at least start and see how it went.
The mass start was predictably frantic (Craig and I were 20 metres behind the fray through the first leg). It was quickly apparent that the body wasn't going to improve, and that this was terrain which one had to attack, which I wasn't in a position to do. It certainly wasn't worth battling round a long race for the sake of a bad time, so I decided to pull out after the first loop, which was very disappointing.
Not sure quite what to expect from here, but will give it a few days off from running now and see how it feels towards the end of next week. Not what I really wanted in the lead-up to Easter.
The mass start was predictably frantic (Craig and I were 20 metres behind the fray through the first leg). It was quickly apparent that the body wasn't going to improve, and that this was terrain which one had to attack, which I wasn't in a position to do. It certainly wasn't worth battling round a long race for the sake of a bad time, so I decided to pull out after the first loop, which was very disappointing.
Not sure quite what to expect from here, but will give it a few days off from running now and see how it feels towards the end of next week. Not what I really wanted in the lead-up to Easter.
Saturday Mar 21, 2009 #
Run race 18:33 [4] *** 3.1 km (5:59 / km)
spiked:20/20c
NOL sprint at Keithcot Farm. The main concern with this run was would the body hold up; it did, more or less, with only minor hints of groin soreness. Also felt stronger than in much of the last few weeks, including on the hills. Didn't miss anything and routes mostly reasonably good in the building detail.
As usual, my start was on the slow side and Patrick Saile caught a fair bit of ground on me in the first 4 controls, before catching me a minute by 12. He would have done well to stay behind me because he then proceeded to lose time on 15 and then miss 16 altogether.
Filling in time between two races in a day is a bit of a challenge. We found ourselves at the local shopping mall. A little too late, I realised that venturing into an outer suburban Adelaide shopping mall wearing a Victorian team top might not be the most brilliant of ideas, but as most of the local bogans were otherwise engaged at the V8 race the visit passed without incident.
As usual, my start was on the slow side and Patrick Saile caught a fair bit of ground on me in the first 4 controls, before catching me a minute by 12. He would have done well to stay behind me because he then proceeded to lose time on 15 and then miss 16 altogether.
Filling in time between two races in a day is a bit of a challenge. We found ourselves at the local shopping mall. A little too late, I realised that venturing into an outer suburban Adelaide shopping mall wearing a Victorian team top might not be the most brilliant of ideas, but as most of the local bogans were otherwise engaged at the V8 race the visit passed without incident.
Run race ((orienteering)) 44:51 [4] *** 6.1 km (7:21 / km) +320m 5:49 / km
spiked:21/23c
NOL Middle at Para Wirra. A hot afternoon (33-34 degrees). The chasing start format made things interesting; I started with Ollie Mitchell (we dead-heated in the morning) and just behind Jim and Liggo. Jim went the other way on the first butterfly, and I gradually drifted behind the other two, although not losing much time. Caught Ollie again, along with Mark Gregson, on the second butterfly before blowing it with a 45-seconder at 13; then regathered Ollie quite quickly, which made think I might be able to drop him on the last major climb, which I did. This then left me in a group of 5 over the closing stages, but in the nice position of being able to relax because I was coming from furthest back and would therefore have the best time of the bunch as long as the group stayed together, which it did.
A little weak on a couple of the hills, but got a second wind later on and handled the heat OK - although I wouldn't have wanted the race to be much longer. 13th was a reasonable result without being stellar; certainly better than I had feared given my atrocious form over the last few weeks. Again no trouble from groin.
A little weak on a couple of the hills, but got a second wind later on and handled the heat OK - although I wouldn't have wanted the race to be much longer. 13th was a reasonable result without being stellar; certainly better than I had feared given my atrocious form over the last few weeks. Again no trouble from groin.
Friday Mar 20, 2009 #
Swimming 31:00 [2] 0.8 km (38:45 / km)
Swim at Richmond, without using the legs much on advice to preserve the problem muscles (which actually felt better today) as much as possible. This meant going even slower than usual.
Note
Trip across to Adelaide this afternoon/evening - a long haul, in part because it took forever to get out of Melbourne (thought 3 p.m. might be early enough to miss the worst of the traffic, but no such luck). Stopped in Horsham en route; was half-expecting to see crowds of sixteen-year-old boganettes outside the Premix King toasting Senator Fielding and celebrating the demise of the alcopops tax, but nothing of the sort was in evidence.
Thursday Mar 19, 2009 #
Run intervals 40:00 [4] 10.0 km (4:00 / km)
8x1km on the Tan, 250-350 jog recovery. The best that could be said for this session is that I got through it, unlike last time. Significantly slower than the session with the Hoggster a while back though, with nothing faster than 3.46 and a couple out around 4.00. Nothing remotely resembling speed. Groin still at the 'annoying but not really hindering' stage.
Sights of the Tan, part 1691: a man in a business suit taking his young son (7 or 8 at a guess) to school in a rickshaw-type contraption, climbing the Anderson Street hill. Not surprisingly the runners were going faster than he was.
Australia's most famous meteorological instrument (certainly the only one to be celebrated in song) was back in action after being out for a couple of weeks, although it was several degrees warmer than 11. It will be looking for a new sponsor soon because Nylex has gone bust.
Sights of the Tan, part 1691: a man in a business suit taking his young son (7 or 8 at a guess) to school in a rickshaw-type contraption, climbing the Anderson Street hill. Not surprisingly the runners were going faster than he was.
Australia's most famous meteorological instrument (certainly the only one to be celebrated in song) was back in action after being out for a couple of weeks, although it was several degrees warmer than 11. It will be looking for a new sponsor soon because Nylex has gone bust.
Run 33:00 [2] 6.1 km (5:25 / km)
Warm-up and down for the intervals session; tight in the former and tired in the latter.
Note
(injured)
The doctor took a look at my groin and associated muscles today and didn't like what she saw. She would rather I take a few days' break now but, assuming it feels OK in the warm-up, I plan to try to get through this weekend and then take some time off next week.
Wednesday Mar 18, 2009 #
Run 1:09:00 [3] 14.0 km (4:56 / km)
Felt like a good run trying to get out in amongst a sea of mediocrity, but groin tightness just enough to hold me back. Not sure whether to be happy or disappointed about this.
As with my previous excursion onto the Merri Creek path, the compliance rate with the dog-on-leash regulations was about 50%. At least none of the other 50% chased me this time.
Annoyance of the morning is that we evidently have a new newspaper delivery person and he doesn't turn up until after 6.45.
As with my previous excursion onto the Merri Creek path, the compliance rate with the dog-on-leash regulations was about 50%. At least none of the other 50% chased me this time.
Annoyance of the morning is that we evidently have a new newspaper delivery person and he doesn't turn up until after 6.45.
Run race ((street-O)) 50:00 [4] * 10.6 km (4:43 / km)
spiked:18/18c
Street-O at Yarra Bend. This is a map prone to route choice disasters and I had one, committing myself at an early stage to what turned out to be a very poor option (700 metres longer than Bruce). A good course, which provided ample opportunity for such disasters and even gave us a few opportunities to take to the terrain.
Again felt sluggish early on, but started to get into my stride more in the second half - by which time the light was starting to become a factor. Not remotely near the pace given my poor route. Groin improved as the run went on, and as with yesterday felt better the faster I went.
There was another earthquake in west Gippsland today, which I felt this time. Those familiar with scientists will not be surprised to learn that the interval which elapsed between the end of the shaking and the start of the office sweep on what magnitude it was was, at most, 30 seconds. Same size (4.6) and almost the same place as last time. I'm actually surprised I didn't field any media calls about it as the media are often confused about which agency is responsible for earthquake matters in Australia.
Again felt sluggish early on, but started to get into my stride more in the second half - by which time the light was starting to become a factor. Not remotely near the pace given my poor route. Groin improved as the run went on, and as with yesterday felt better the faster I went.
There was another earthquake in west Gippsland today, which I felt this time. Those familiar with scientists will not be surprised to learn that the interval which elapsed between the end of the shaking and the start of the office sweep on what magnitude it was was, at most, 30 seconds. Same size (4.6) and almost the same place as last time. I'm actually surprised I didn't field any media calls about it as the media are often confused about which agency is responsible for earthquake matters in Australia.
Tuesday Mar 17, 2009 #
Run intervals ((fartlek)) 39:00 [4] 9.0 km (4:20 / km)
Again slow, although felt a bit faster than it was - not sure if I should take this as a good sign or a bad one (9.42). Again suffering a bit from left groin tightness, although it was worse at low speed than high (and pulled up reasonably well thereafter).
My usual bike commuting route takes me directly past the Dan O'Connell Hotel; as the name implies this can be a raucous place on 17 March (and the crowds spill well into the street). This year I remembered to give it a wide berth.
My usual bike commuting route takes me directly past the Dan O'Connell Hotel; as the name implies this can be a raucous place on 17 March (and the crowds spill well into the street). This year I remembered to give it a wide berth.
Monday Mar 16, 2009 #
Swimming 33:00 [2] 1.0 km (33:00 / km)
Morning session at Fitzroy. Felt a bit out of sorts when I got up this morning but much better after doing some exercise, which is not a bad state to be in.
Run 42:00 [3] 9.0 km (4:40 / km)
Headed out at lunchtime with two meetings tonight. Didn't feel that great but kept a reasonable pace, helped by a good run with the traffic (for an inner-city). Groin tightness from last week returned, and didn't really ease through the run which is a concern.
Our Minister's performance on Saturday night seemed to go down pretty well at work, although I might have to send him a briefing note on the rarity of 45-degree days in the Western Desert (or better still see if we can get him to launch the publication I've written on extreme temperatures in Australia).
Our Minister's performance on Saturday night seemed to go down pretty well at work, although I might have to send him a briefing note on the rarity of 45-degree days in the Western Desert (or better still see if we can get him to launch the publication I've written on extreme temperatures in Australia).
Sunday Mar 15, 2009 #
Run race ((orienteering)) 44:56 [4] *** 6.1 km (7:22 / km) +320m 5:50 / km
spiked:12/12c
Sunday Metro event at Plenty River - bush orienteering without much in the way of travel distance. Not taking things too seriously (hence the long run yesterday) and not much of a field, at the front end at least. As noted last year, this is one of the more continental European-style areas we have in Australia and interesting for that, even though the fine navigation is usually straightforward. (7-8, with the options of a double river crossing or a longer way around the top, was definitely the sort of leg one might encounter in somewhere like the Czech Republic or lowland Switzerland).
As expected, didn't have a lot of sharpness early on, but built into things reasonably well during the first half. Didn't do anything wrong navigationally in what was a solid effort. Very slippery underfoot in places after yesterday's rain - there isn't a lot of grass on the forest floor on many of the slopes and a couple of centimetres of wet clay isn't always easy to get a grip on.
As expected, didn't have a lot of sharpness early on, but built into things reasonably well during the first half. Didn't do anything wrong navigationally in what was a solid effort. Very slippery underfoot in places after yesterday's rain - there isn't a lot of grass on the forest floor on many of the slopes and a couple of centimetres of wet clay isn't always easy to get a grip on.
Saturday Mar 14, 2009 #
Run 2:02:00 [3] 25.0 km (4:53 / km)
Longest run for several weeks, it being the first weekend for a while when I haven't had anything significant on. A run largely based on the Yarra from my place, initially up to Finns Reserve and then back south around the bottom of Ivanhoe. Had James Allston for company for much of it. He decided 90-100 minutes was enough for him, so I did another short loop to finish off.
Only a moderate run, although didn't really fade away in the later stages which is one positive sign. Certainly still not feeling as if I'm building to anything like a peak.
Substantial rain was (accurately) forecast to begin between 10 and 11, which meant it was going to be touch and go whether we finished before it started. Went past a few cricket matches in the later stages, knowing from the increasingly dark shelf clouds to the west that these were heading for certain draws. It started to unload on my final loop, although the really heavy stuff (14mm in 30 minutes, most of it in 10) didn't happen until shortly after I finished.
Only a moderate run, although didn't really fade away in the later stages which is one positive sign. Certainly still not feeling as if I'm building to anything like a peak.
Substantial rain was (accurately) forecast to begin between 10 and 11, which meant it was going to be touch and go whether we finished before it started. Went past a few cricket matches in the later stages, knowing from the increasingly dark shelf clouds to the west that these were heading for certain draws. It started to unload on my final loop, although the really heavy stuff (14mm in 30 minutes, most of it in 10) didn't happen until shortly after I finished.
Friday Mar 13, 2009 #
Swimming 32:00 [2] 1.0 km (32:00 / km)
Morning session at Richmond. A bit faster than some recent ones, aided by the incentive of running slightly late. Felt tight in much of the body before getting in but good once in the water, which is part of the objective of this session.
Enjoyed a story in our press clippings today. The story itself was reasonably familiar - one from one of the regional Queensland papers about local businesses complaining about tourists being scared away through the authorities closing coastal campsites out of allegedly exaggerated fears of flooding arising from Cyclone Hamish. The story was accompanied by a picture of the campsites concerned (or rather the small amount of the 'subject to flooding' sign that was visible above the waterline).
Enjoyed a story in our press clippings today. The story itself was reasonably familiar - one from one of the regional Queensland papers about local businesses complaining about tourists being scared away through the authorities closing coastal campsites out of allegedly exaggerated fears of flooding arising from Cyclone Hamish. The story was accompanied by a picture of the campsites concerned (or rather the small amount of the 'subject to flooding' sign that was visible above the waterline).
Thursday Mar 12, 2009 #
Run intervals 50:00 [4] 8.0 km (6:15 / km)
Had another go at the 20x400 session (again on a 2.5 minute cycle). Didn't go in with a lot of confidence after the last couple of weeks but it ended up being quite similar to two weeks ago. Took a while to get going but suddenly hit a rhythm on the 10th rep and held it for most of the rest of the session. As with last time, doing 81s and 82s for most of the second half, and as with last time just started to tire a little from about the 18th onwards, tighening up and dropping pace a little bit on the last one. No sign of groin tightness from yesterday. Probably not quite as good as last time but definitely an improvement on most of my recent sessions.
It rained a little at times but not enough to make the track slippery; didn't really unload until the later stages of my ride to work.
It rained a little at times but not enough to make the track slippery; didn't really unload until the later stages of my ride to work.
Run warm up/down 21:00 [2] 4.0 km (5:15 / km)
Warm up/down from the intervals session. Left in no doubt warming down that I'd put a lot of effort into the intervals session - but then it's meant to be hard.
Wednesday Mar 11, 2009 #
Run 1:10:00 [3] 14.0 km (5:00 / km)
A reasonably mundane run, starting from home which has been a bit unusual for my runs lately, then up through Macleod and returning through Viewbank. Once again taking a long time to get going but better in the second half. Hints of left groin tightness at times; will have to see how it responds to going faster tonight.
In elections, both major parties often have difficulties finding candidates for the other side's safe seats (and the minor parties even more so). This sometimes leads to people with rather oddball views getting selected (most infamously Pauline Hanson, who was originally a Liberal candidate), or to desperate searches for people who will put their names on a ballot paper. I almost ran for Doncaster in 2002 in such circumstances (would have done had I not been sidelined with compartment syndrome surgery at the time); the person who did ultimately lost by 200 votes despite zero campaigning. In Labor's case, the candidates for the further-flung country seats often come from a long way away, but it's unusual to find someone as candid as Mark Platt, a Brisbane uni student who's the candidate for Hinchinbrook. He admitted to the ABC that he had no real connection to the electorate, but had driven through it once on the way to Cairns.
In elections, both major parties often have difficulties finding candidates for the other side's safe seats (and the minor parties even more so). This sometimes leads to people with rather oddball views getting selected (most infamously Pauline Hanson, who was originally a Liberal candidate), or to desperate searches for people who will put their names on a ballot paper. I almost ran for Doncaster in 2002 in such circumstances (would have done had I not been sidelined with compartment syndrome surgery at the time); the person who did ultimately lost by 200 votes despite zero campaigning. In Labor's case, the candidates for the further-flung country seats often come from a long way away, but it's unusual to find someone as candid as Mark Platt, a Brisbane uni student who's the candidate for Hinchinbrook. He admitted to the ABC that he had no real connection to the electorate, but had driven through it once on the way to Cairns.
Run race ((street-O)) 44:49 [4] * 10.03 km (4:28 / km) +160m 4:08 / km
spiked:17/18c
Street-O at Canterbury. Needed to win this one to keep my series hopes alive but got off to a bad start when I planned a route choice up a non-existent lane on the first leg, and never got back into it from there. Some good course-setting split the field from the middle onwards; when we regathered at about two-thirds distance Adam was about 150 metres ahead of me, a gap which held but which I couldn't make any impression on. Also saw Matt Schepisi at the third-last and thought I might have been in for a sprint finish, but he was a control ahead thanks to a superior route choice (and superior speed) and beat us comfortably.
Had the unfamiliar experience of a wet race, I think for the first time since the WOC week in the Czech Republic last year. Even a bit of thunder at the start.
This was again an alarmingly slow race, although I didn't feel too bad on the whole.
Groin tightness was quite sharp in the first 500 metres, but disappeared after that and didn't resurface after the run.
Had the unfamiliar experience of a wet race, I think for the first time since the WOC week in the Czech Republic last year. Even a bit of thunder at the start.
This was again an alarmingly slow race, although I didn't feel too bad on the whole.
Groin tightness was quite sharp in the first 500 metres, but disappeared after that and didn't resurface after the run.
Tuesday Mar 10, 2009 #
Run hills 21:00 [4] 4.4 km (4:46 / km)
10x1 min (approx) hill reps, jog downhill recovery. Felt very sluggish on the first couple then gradually improved to become almost respectable from the 7th rep onwards.
Run warm up/down 21:00 [3] 4.0 km (5:15 / km)
Warm up/down for the hills session.
Monday Mar 9, 2009 #
Run 42:00 [3] 9.0 km (4:40 / km)
A pleasantly smooth recovery run on a very plesant autumn morning (the first sub-10 minimum of the season is something I always see as a harbinger of autumn), on what was once my traditional short-run course through Eaglemont. A bit better on hills than of late.
Perhaps I was in a good mood because I'd taken advantage of the holiday to finalise the OA books, and got them to balance. You'll be pleased to hear that OA is in the black this year (to the tune of $9370).
Perhaps I was in a good mood because I'd taken advantage of the holiday to finalise the OA books, and got them to balance. You'll be pleased to hear that OA is in the black this year (to the tune of $9370).
Swimming 33:00 [2] 1.0 km (33:00 / km)
Fitzroy on a sunny afternoon is a delightful place for a swim (only drawback of the conditions was that sun glare stopped me from reading the clock and therefore keeping track of how slowly I was going). A holiday afternoon there is also a fine place to see Melbourne in its full multicultural glory, complete with a group of (at a guess) Sudanese boys getting an introduction into Australian water culture - you know, the ones that supposedly aren't assimilating because white bogans beat them up (don't you miss Kevin Andrews as Immigration Minister?).
Had a bit of right shoulder soreness but otherwise quite a nice recovery session.
Had a bit of right shoulder soreness but otherwise quite a nice recovery session.
Sunday Mar 8, 2009 #
Run race ((orienteering)) 56:19 [4] *** 7.7 km (7:19 / km) +420m 5:45 / km
spiked:14/16c
State Series opener at Hepburn. A steepish area (although it could have been a lot worse), mostly downhill in the first half and uphill in the second.
Felt a bit better running than yesterday but still well below par uphill, and the result showed it - I barely made it into the State Series points (10th). The competition was tight - only 2.40 between 3rd and 10th - but I'm definitely back in the bunch at the moment. I'm not quite sure why my form has been so poor in recent weeks - I know I did myself a fair bit of damage in the heatwave but surely the effects of that wouldn't linger this long? Whatever the cause, I definitely hope I'll have worked through it by Easter.
Dropped a minute or so at 5. I don't think it was quite in the right place (instead being in an unmapped watercourse 20 metres away from the mapped one), but that accounted for at most 5 of the 60 seconds.
Good to see a deep field, including some we haven't seen a lot of at this level for a while, like Schweppes and Hayden Lebbink (both of whom were in the minute ahead of me today). Hayden's spent more time of late in the business of driving another Fox.
Felt a bit better running than yesterday but still well below par uphill, and the result showed it - I barely made it into the State Series points (10th). The competition was tight - only 2.40 between 3rd and 10th - but I'm definitely back in the bunch at the moment. I'm not quite sure why my form has been so poor in recent weeks - I know I did myself a fair bit of damage in the heatwave but surely the effects of that wouldn't linger this long? Whatever the cause, I definitely hope I'll have worked through it by Easter.
Dropped a minute or so at 5. I don't think it was quite in the right place (instead being in an unmapped watercourse 20 metres away from the mapped one), but that accounted for at most 5 of the 60 seconds.
Good to see a deep field, including some we haven't seen a lot of at this level for a while, like Schweppes and Hayden Lebbink (both of whom were in the minute ahead of me today). Hayden's spent more time of late in the business of driving another Fox.
Run race ((orienteering)) 25:08 [4] *** 3.3 km (7:37 / km) +135m 6:19 / km
spiked:12/13c
Doubling up for a sprint, which was a bit more than a sprint - multiple loops which made for some interesting mix-and-match as far as head-to-head battles were concerned. Probably my best run of the three over the weekend, which may or may not have had something to its being the most technical and least steep of the three courses; only one minor miss at 8, but did have to work hard on the climb to the finish. Caught Kathryn 1 minute fairly early on and spent the rest of the course trying to get away; never quite did (blowing my best chance to do so at 8) but was able to hold her out at the end.
This was definitely a worthwhile racing weekend, but it underlined (more than last week, where illness was an excuse) that I'm currently some way short of my standard from last year. (On the subject of last year, there's a fairly significant question mark as to how much will be left of Hervey Bay by, say, Wednesday).
This was definitely a worthwhile racing weekend, but it underlined (more than last week, where illness was an excuse) that I'm currently some way short of my standard from last year. (On the subject of last year, there's a fairly significant question mark as to how much will be left of Hervey Bay by, say, Wednesday).
Saturday Mar 7, 2009 #
Run race 56:08 [4] *** 7.9 km (7:06 / km) +460m 5:30 / km
spiked:17/19c
Multi-loop race at Hepburn. As has often been the case in recent weeks, struggling to handle the hills, which were not in short supply (they never are here). Started to get into my stride more in the last quarter. One mistake of significance, too low on 13 - perhaps 45 seconds or so. A lot further down the field than I was comfortable with, even if two of the places I didn't get were accounted for by running to where everyone was gathered rather than the actual finish 50 metres west.
There was a bit of talk in the news about tourists shunning regional Victoria, but Daylesford is definitely not included in this - there are 20,000 people in town for a gay and lesbian festival and the campgrounds were full (a few of the more luxurious establishments weren't, but places like the Lake House are a bit out of my league). Ended up camping at Slaty Creek and had my best night's sleep for ages (although the competition is not very tough).
There was a bit of talk in the news about tourists shunning regional Victoria, but Daylesford is definitely not included in this - there are 20,000 people in town for a gay and lesbian festival and the campgrounds were full (a few of the more luxurious establishments weren't, but places like the Lake House are a bit out of my league). Ended up camping at Slaty Creek and had my best night's sleep for ages (although the competition is not very tough).
Friday Mar 6, 2009 #
Swimming 33:00 [2] 1.0 km (33:00 / km)
A fairly routine session at Richmond. Getting increasingly dark in the early morning - it was well and truly still dark when I stepped inside at 7 (although the low cloud and drizzle had something to do with that).
It was fairly chilly for last night's athletics as well (to the delight of the 5000m runners and the disappointment of everyone else) - sufficiently chilly that the ground announcer said that 'those people who've been telling us about global warming can step into the centre of the arena and see how cold it is', or words to that effect. He presumably didn't know that one of the people principally responsible for telling Australians about global warming was in the crowd. I declined his invitation (if only because there were too many javelins flying around).
It was fairly chilly for last night's athletics as well (to the delight of the 5000m runners and the disappointment of everyone else) - sufficiently chilly that the ground announcer said that 'those people who've been telling us about global warming can step into the centre of the arena and see how cold it is', or words to that effect. He presumably didn't know that one of the people principally responsible for telling Australians about global warming was in the crowd. I declined his invitation (if only because there were too many javelins flying around).
Thursday Mar 5, 2009 #
Run 1:39:00 [3] 20.0 km (4:57 / km)
Did well with my switch of plans because this was a struggle; I doubt I would have coped with a tough intervals session. Instead did something longish (although nowhere near what I would normally do on a Thursday) with a view to giving myself a chance to recover before the weekend.
At times this didn't feel a lot better than my last Thursday run in the same general area despite today being 27 degrees cooler. It did, however, pick up in the last quarter; the rain that fell through this section (quite heavy at times) seemed to have a revitalising effect. Spent more time on main roads coming back than I normally would because I'd been out longer than planned and was looking for a fast way back to base, which provided tangible evidence that I can run faster than Kathy Liley drives (at least in the Alphington traffic jam).
A couple of orienteers have been in the news lately for bushfire-related clashes with the constabulary; Madeleine Sevior (now Love) got a bit of press last week for declaring an intention to lead a group of residents into Marysville in defiance of police roadblocks (presumably she'd be able to put her navigation and terrain skills to good use). A less surprising candidate for a run-in with the law was Robin Rishworth (booted off Lake Mountain where he'd gone to take photos), although his notoriety can't have spread as far as we thought because the 'Age's report on the incident referred to Robin as 'she'.
At times this didn't feel a lot better than my last Thursday run in the same general area despite today being 27 degrees cooler. It did, however, pick up in the last quarter; the rain that fell through this section (quite heavy at times) seemed to have a revitalising effect. Spent more time on main roads coming back than I normally would because I'd been out longer than planned and was looking for a fast way back to base, which provided tangible evidence that I can run faster than Kathy Liley drives (at least in the Alphington traffic jam).
A couple of orienteers have been in the news lately for bushfire-related clashes with the constabulary; Madeleine Sevior (now Love) got a bit of press last week for declaring an intention to lead a group of residents into Marysville in defiance of police roadblocks (presumably she'd be able to put her navigation and terrain skills to good use). A less surprising candidate for a run-in with the law was Robin Rishworth (booted off Lake Mountain where he'd gone to take photos), although his notoriety can't have spread as far as we thought because the 'Age's report on the incident referred to Robin as 'she'.
Wednesday Mar 4, 2009 #
Run 1:02:00 [3] 13.0 km (4:46 / km)
Started from near Scotch, where tonight's street-O is, and headed south - enjoying the cool conditions. Again found it very hard to get going but improved substantially after the first 20 minutes or so, and starting to flow quite nicely by the last quarter.
One intersection I passed had no fewer than four crossing supervisors. It's good to see the commitment of the City of Stonnington to road safety, but I decided to find another option as I didn't think they'd appreciate the ways runners find to get across congested roads.
Timed my ride home nicely last night - left work 5 minutes after the wind change and got home a couple of minutes after the rain started.
One intersection I passed had no fewer than four crossing supervisors. It's good to see the commitment of the City of Stonnington to road safety, but I decided to find another option as I didn't think they'd appreciate the ways runners find to get across congested roads.
Timed my ride home nicely last night - left work 5 minutes after the wind change and got home a couple of minutes after the rain started.
Run race ((street-O)) 40:51 [4] * 9.1 km (4:29 / km)
spiked:22/23c
Melbourne people will be familiar with the words 'Connex apologises for any inconvenience caused'. They would have been appropriate for my race tonight, not because of trains that didn't run, but because of two that did. Heyington Heights is prone to this type of misadventure (from the orienteering point of view), but losing three minutes at a crossing through two trains going in opposite directions was at the outer edges of frustrating. The one consolation was that I was going to lose anyway.
As with last week I got jumped at the start. The pack split after four controls; I thought Adam had made a bad move but it turned out to be a very good one, on a night when I needed things to go right to have a chance. From there I was with Bryan the rest of the way, moving at about the same pace, which wasn't all that quick - he's recovering from injury. Somewhat lacking in motivation after the railway debacle but getting some sprint-style controls on the Scotch campus at the end added some interest. Beat Bryan at the end, but I don't think he was trying very hard.
A 16-degree evening was definitely a novelty, but you know there's a drought on when even Scotch's ovals are brown. Had a pre-race conversation with one of my fellow Ivanhoe Labor comrades about Scotch's evident need for additional government funds to improve their facilities.
I'm clearly still somewhat off-form; think I'll give the long intervals session a miss this week and try to keep something in hand for the weekend.
As with last week I got jumped at the start. The pack split after four controls; I thought Adam had made a bad move but it turned out to be a very good one, on a night when I needed things to go right to have a chance. From there I was with Bryan the rest of the way, moving at about the same pace, which wasn't all that quick - he's recovering from injury. Somewhat lacking in motivation after the railway debacle but getting some sprint-style controls on the Scotch campus at the end added some interest. Beat Bryan at the end, but I don't think he was trying very hard.
A 16-degree evening was definitely a novelty, but you know there's a drought on when even Scotch's ovals are brown. Had a pre-race conversation with one of my fellow Ivanhoe Labor comrades about Scotch's evident need for additional government funds to improve their facilities.
I'm clearly still somewhat off-form; think I'll give the long intervals session a miss this week and try to keep something in hand for the weekend.
Tuesday Mar 3, 2009 #
Run intervals ((fartlek)) 39:00 [4] 9.0 km (4:20 / km)
A bit of a token gesture - still feeling very sluggish, although a bit better once I was going. Not under 9.45 for any loop. Seem to be taking a long time to wake up at the moment (which may have something to do with not sleeping a lot beforehand).
Quite windy, but not severe enough to have much impact on the run (especially as the section where I head north is quite sheltered). Rode into work on the grounds that if it does get really ugly, the trains probably won't run and it's easier to get around things like fallen trees on a bike than in a car.
Quite windy, but not severe enough to have much impact on the run (especially as the section where I head north is quite sheltered). Rode into work on the grounds that if it does get really ugly, the trains probably won't run and it's easier to get around things like fallen trees on a bike than in a car.
Monday Mar 2, 2009 #
Swimming 34:00 [2] 1.0 km (34:00 / km)
Feeling somewhat better after a sleep (albeit one which was far too short) - good enough to be up to a reasonably gentle swim at Hawthorn. No great dramas but it seemed to go on for ever (even by the standards of swimming, where, as noted by others, time seems to elapse at one-quarter the speed it does on the run).
Tomorrow has the potential to be highly interesting, meteorologically speaking. Definitely not a good day to park under a tree in Victoria (or be downwind of a fire). There's a big tree out the front of our place but if it goes it will take out next door before it takes out my house.
Tomorrow has the potential to be highly interesting, meteorologically speaking. Definitely not a good day to park under a tree in Victoria (or be downwind of a fire). There's a big tree out the front of our place but if it goes it will take out next door before it takes out my house.
Run 47:00 [2] 9.0 km (5:13 / km)
Monday night from Susannah's place, a nice part of the world. Led the group through various Glen Iris back streets, most of which they wouldn't have seen before (I may have seen them before but am not sure about this), out as far as the railway line - and took a bit of a detour when we couldn't get across the creek in the place I thought we might. Felt better than I expected to, but it wasn't exactly a severe test.
Sunday Mar 1, 2009 #
Run 1:18:00 [3] 16.1 km (4:51 / km)
Woke up with hints of a cold, which may partly explain my dismal performance yesterday - often my running gets hit a day or two before I feel any actual symptoms. This morning was the Running Festival's pack runs, mostly through the old Green Hills, and the plan was something in the 75-90 minute range, so the advertised 16km loop sounded ideal. It wasn't as much of a pack run as I thought it would be, because Liggo and Kathryn cut back at the 10km turnoff, then the next group I found myself in kept going to do a longer one, so I was on my own throughout the second half. Turned out Joshwa was sitting a minute behind me - if I'd known I would have cut back.
The run was OK at cruise speed, but hard work on anything that resembled a hill.
The ACT is not renowned for plain English, so it was not surprising to see en route to the next session, within the space of a couple of kilometres, signs to the Resource Management Centre (the tip), Domestic Animal Services (the dog pound) and the Alexander Maconochie Centre (the new jail that doesn't have any prisoners yet because the security system doesn't work).
The run was OK at cruise speed, but hard work on anything that resembled a hill.
The ACT is not renowned for plain English, so it was not surprising to see en route to the next session, within the space of a couple of kilometres, signs to the Resource Management Centre (the tip), Domestic Animal Services (the dog pound) and the Alexander Maconochie Centre (the new jail that doesn't have any prisoners yet because the security system doesn't work).
Run tempo ((orienteering)) 53:30 [4] *** 8.0 km (6:41 / km)
spiked:13/17c
Mass-start relay practice at Sparrow Hill, with four separate sections. Feeling pretty unwell by this stage in the afternoon and couldn't really attack this with any real intensity - the rating is probably a reflection of intention rather than reality. Couldn't really keep pace with anyone other than the stragglers, except at the end, and a couple of careless errors in the low visibility too. Nice area for training, though.
The concept of the weekend was good but it was a pity that I wasn't able to do it justice. The trip home was rather tiring as well (didn't make it back until after midnight).
The concept of the weekend was good but it was a pity that I wasn't able to do it justice. The trip home was rather tiring as well (didn't make it back until after midnight).