Dancing in the streets

7.00am, 40 minutes easy, Botanical Gardens

A pretty cruisy run in the new asics DS trainers which feel a bit thinner and faster compared with the 2100s and the 1100s. It's time to get used to a bit more road running again, since I'm not going to find too many 45 km trail runs around the eastern suburbs.

For an easy run I set a pretty solid pace since I'm not saving myself for tomorrows striders 10km, and the recovery from that bush bash in the blue mountains feels closer to complete.

At the moment I can't think of a big target race until city to surf. As much as I enjoy the run, the SMH 1/2 doesn't float my (show) boat at the moment, probably since I've done 4 of them before. Although this year I should be the fittest I've ever been to tackle the course. Looks like I've got a bit of time to play with. In the meantime I'm sure I will find something else to keep me dancing in the streets.

No more soft and fluffy

6.30am, 1 hour fartlek, Centennial Park

Another misty and dark start in the park.
I noticed the recent lack of training in the legs this morning and started slowly. I had a bit of dash on the surges but it didn't last too long.

Nevertheless, I worked harder than I thought I would. It was good to be out there doing some real training again, and not fluffing around by myself. I spent most of the run watching Sean and Royworlds disappear into the distance. Then Royworlds disappeared near the old public toilet with low doors and I thought we'd lost him for good.

Striders 10km on Saturday looks like an extended fartlek session for me. It'll be interesting to see how close I can get to 45 min ;-).

Ships in the night

5.30am, 1 hour 15 minutes, Moore Park

Out in the dark after a bit of rain overnight. Looking forward to the end of daylight saving.
Legs felt pretty good and maintained a reasonable pace, but careful about twisting an ankle in the dark or tripping over.

Spent most of the time on grass on the golf course, so at least I'd have a cushioned fall. Ran half of the golf course, and unexpectedly ran past someone sitting on the bench seat at the start of the 18th hole. He or she did not have any clubs or a dog. You'd have to have something wrong with you to be out on a course at that hour.

At the hour mark, my legs got quite tired, this being the longest run since some bush bash a few weeks back. Rain came down on the way home and timed it just right.

The Return of the King

6.30am, 6 * 400m, Centennial Park

A nice return to a shortened program on the oval with Sean. There was a cast of thousands out there this morning. I think I saw Mr Lulu counting them all. I did not know about half the people.

For a change I felt fresh and fine for the warm ups, and then I was a bit flat during the repetitions. I only had to do 6 reps so no need to hold much back for the later reps. No real surprises on the flatness after the lay-off. It is funny how these races like six foot can play havoc with your training performance.

400 m rep. times were roughly between 1.22 - 1.17. Royworlds looked like he'd been doing secret training again.

Thanks to Kit for the photo taken by Ray at six foot track at about the 44.5 km mark. I had a very focused look on the face as I was thinking 'don't fall over', and mentally calculating, not the finish time, but the queue for the hot showers.

And I promise my blog will contain less references to six foot after a couple more months.

The 'no bike' and 'no swim' BRW Triathlon

8.00am, one hour, 12km, Mrs Macquarie's Chair

A late start and an easy warm up through Woolloomooloo to the Domain. Suddenly people everywhere and I remembered a few weeks ago Mr Lulu talking of the BRW triathlon. Today was the day.

So I picked a path between race marshalls near the Art Gallery and I was suddenly on the course and in the mix wearing my six foot track singlet. The field was very spread out so having done a nice warm up I picked up the pace and had tremendous fun weaving through the field. Kit would say it was good for my ego ;-) . Suddenly the six foot track recovery runs were over and game on, I was probably moving at around 4 min/km pace. There was a mixture of runners in tri gear and more than a few weekend warriors with large beer guts spilling out between tight triathlon tops and bike shorts. I bet they hadn't been on Lulu's diet.

I ran to the finish line and pulled out just before the line having done half of the course. I ran around the finishing area and found the start line. The triathlon was starting in waves so I rejoined the course after the start line to do a full loop of the 4km course with a new pack of runners. I was enjoying the race pace so I thought I'd run out the hour around the Domain. I started another lap. On the second full lap I bumped into Presto from Sean's squad and did a lap with him. Had a quick chat to Spud after finding the Gatorade drinks stand at the finish. I was still 20 minutes short of the one hour run, so I started a third lap. After a bit more overtaking I heard some person running up to me from behind, I slowed down to let this guy catch me. I checked him out and then I poured it on for 2km to finish off a total of three laps.

There was a nice bit of leg strength there for the surges and it was a good work out doing my first pace work since six foot track. I haven't had this much fun for a long time.

That old black magic

7.00am, 40 minutes, Paddington

I went out expecting a sluggish performance but surprised myself with a spritely run to Paddington gates at Centennial Park. The rain streamed down but made no difference to the pace.

I could feel that old magic coming back. Well, the rhythm at least was there. It was an easy pace but pretty effortless, so don't write off Don Juan yet for the winter season.

I'll have to wait until my next race to see if other than myself I can put anyone else under a spell.

Boat-spotting

7.30am, 30 minutes easy, Mrs Macquarie's Chair

A very pleasant run taking in the harbour scenery and gardens. Running around Garden Island and the naval base more regularly on the recovery run program, I'm becoming a boat-spotter. Being dwarfed by the big ships and getting up close and personal, I can leave the binoculars at home too.

The run was easy enough. I didn't feel too flash but no doubt I'm still recovering from six foot track and I strongly suspect the pace of the easy runs is gradually picking up as the body recovers.

Time to watch the Commonwealth Games marathons. You've have to be mad to do one of those.

Endless Summer

8.00am, 30 minutes easy, Rushcutters Bay - Darling Point

After a couple of sluggish runs, a noticeable spring returned to the step this morning. There was almost acceleration a one point, but I tried not to get too excited and settled into a steady easy jog. I suspect the pace did pick up this morning but I'll stay doing whatever feels easy.

I'm still marvelling over Sean's program of 2 weeks of easy runs. An endless summer of holiday running.

Time to buy new runners too. This is about the only retail therapy I do. I get really fatigued, die in the bum after 10 minutes. Wish me luck.

Porn-star does the Park

7.30am, 30 minutes easy, Rushcutters Bay

Thanks for the comments and feedback since 6' track. A cold-sore erupted overnight consistent with feeling a bit rundown yesterday, and too tired to blog or comment. Must have picked up something on the weekend. Lucky I don't have any photo-shoots today.

On my first few steps of the run, I moved up and down but hardly forward, and after running on the spot for a while, I managed to accelerate into Rushcutters Bay park.

Got out this morning in my sexy brand-spanking-new 6' track 2006 singlet. I was wearing my longer target coolmax socks since target keeps changing styles. These longer socks make me look like a 70's tennis player or porn-star.

I picked a pancake flat course to Darling Point on grass. There were quite a few people walking dogs and pushing strollers up ahead enjoying the autumn morning, and I nailed them all! Not that I've become obsessively goal-orientated or competitive.

I didn't feel too bad after 15 minutes but by 20 minutes I was a bit more fragile and any fanciful thoughts of backing up for the Canberra marathon or any other race went out the window. I'll just keep the training-wheels on for a few more days.

In retrospect, I may have played my cards close to the chest on the six foot target time, so I'm committed to a new bare-all openness and freshness with readers.

Six Foot Track Result - one for the true believers

8.00am 11 March 2006, 45km - 4 hours 13 minutes, Six Foot Track

I've posted a race report on Coolrunning for those interested in the gory detail. Plu caught a decent picture of me on Black Ranges as well which is on the photos page.

I woke up this morning at the usual time, and for the first time in a long time didn't even think about a run. I'm suffering a few mild symptoms from yesterday's run: sore left foot, tired quads and hamstrings, and be warned, a swollen head.

As for six foot track, in retrospect 4 hr 13min is almost like a dream considering the struggle that went on over the course. The heat and hills were tough. Sean's training had given me a combination of strength for the hills and a handy race pace on the flat. I broke the course down into sections. During the race, there was just a series of unplanned events that gave me the kick to move on at critical times. The slow stairs at the start put a small rocket up my posterior to make up time, and the downhills to the river combined to sweep me along neatly.

The hills brought me chasing Jose who was the only other runner I saw not walking min-mini saddle and Pluvio. I kept open the option of walking some of Pluvio. But after running to the top of mini-mini feeling ok, and passing Jose on the flat, I had him behind me, and then in front of me and in my cross-hairs. I wasn't going to let him disappear from view. Nothing like the thrill of the hunt and the epic chase to keep me going. I then saw him briefly walking near the top of Pluvio, and I thought 'gotch ya'.

Then on Black Range I was executing Sean's race plan to start winding up the pace. The pre-race calculation of target paces was very reassuring and helped me relax while I got tired.
I then had Jose and a small pack forming behind me which I kept seeing from each drink station late in the Black Ranges. The sensation of being swamped by a chasing pack of runners was a good motivator. I saw Suzanne Kelly before Pluvio and there she was again at Deviation, like magic, with Jose. This pack really pushed me along between Deviation and Caves Road crossing, although it probably started to fragment.

Caves Road Xing to the steep downhill was mentally the hardest section. Only about 4 kms long but it seemed to go on forever and taunted me with a few small uphills and open sections in the blazing sun.

I reserved a bit for the steep descent since I can remember the quads burning last time with the strain. This time it was easier.

It was nice to surprise a few people with an early appearance at the finish. I was moved by all the hugs and kisses at the finish. I really was a rock star for 15 mintues.

There were lots of good performances, and Royworlds debuted well. Well done to Mohammed and 2Ps for a gutsy run in the circumstances. Next year I'll be watching Kit and Go Girl go for the glory.

I came home on Saturday with Bandanna, the Owl and Lulu. I enjoyed Bandanna's race report. The funny stories kept coming after Katoomba. If you want a funny story, don't pass up the offer of a lift with the Owl and Lulu.

I've got two weeks of light recovery runs so I doubt if I'll blog much for a couple of weeks.
I've thought a few times that this might be my last marathon distance run as well. Six foot track preparation was pretty gruelling and a long time in the making.

Thanks again for your support during the build up.

Holiday Count Down

7.00am, 25 minutes, Rushcutters Bay

Lots of stretching before I got out the door this morning. I was surprised how much better I felt afterwards.

This mornings race-eve easy run was the usual "I feel exhausted", "no energy", "nothing in the legs", "Oooh, I felt that bumpy weed all the way up the spinal cord", "there's gotta be a park-bench around here somewhere", and finally after warming up "some of my many problems aren't all physical".

I felt a bit better after 15 minutes, but couldn't bring myself to get out of a shuffle. A gorgeous morning around the Bay to match the gorgeous UK chocolates from the Owl I polished off last night.

Talking of food, carbo loading has been terrific this week. I've put on 10 kgs in weight:
Bring it on.

Actually, carbohydrate loading has not been the roaring success of past years. My stomach has shrunk over the last few months, and yesterday I had peaches, oranges, bananas and anything other fruit I could find for breakfast and morning tea, chinese dumplings and frozen yoghurt ( a real splurge) for lunch. I was psyching myself up for a big pasta dish for dinner and decided to add a small ocean trout. By the time I'd had the baked trout I was full.

Then I force fed myself muesli, yoghurt and a banana. Did I mention that backpacking for 2 years I ate bananas in Africa, Asia and Europe and my favourites are the orange-skinned variety in Kerala, India? Today I'm looking at a pizza for lunch, or maybe chinese dumplings.

Thanks again for the support and wishes. Time now to relax, read the course description, and get into holiday mode. I feel like a schoolboy going on holidays with a big trip to Katoomba for the weekend.

Thanks for the memories

6.30am, 3 km hills, Centennial Park

An light session with Sean's squad at the last training session before 6 foot. I did a shortened version of Big Bertha. Good numbers out there. Kit made a special trip out. I ran with Royworlds the whole way around chatting about six foot track. Nice to cruise around without expending great effort. I could get used to this.

At the end of the session, I received a surprisingly big and moving farewell from Sean and the group. Feels like I'm off to the Commonwealth Games. Maybe they know something I don't.

Completing six foot track is the last of my long term goals set back in June when I started training with Sean. Thanks to those I've ran with and shared the journey with. You'll be in my thoughts on Saturday as I draw strength from the support I received and tackle the course again.

The tapering of the lentils

6.00am, 30 minutes easy, Woolloomooloo - Botanical Gardens

Thanks for the comments and feed back from the loyal army of friends and readers. I did forget to mention that the there will be a race report regardless of the outcome: crash, burn or sink on Saturday. Thanks also to 2Ps, the blog will be extended beyond a description of my humility in order to reach a second paragraph.

This morning was a nice easy run after red lentils for dinner last night. Warmed up pretty quickly and cranked out the output around the Botanical Gardens. I ran a bit faster too. It was still dark coming into the Botanical Gardens and quite a pleasant night vista of the city and the Manly ferry with lights on

I was moving smoothly and probably close to a sustainable race pace. There is a weird freshness in the legs at the moment. It would be good to bottle it. But instant fitness would spoil all the fun of those gruelling long training runs. I got home pretty fresh and shaping up to continue the main battle of the week - the battle of the bulge. Appetite up, kilometres down, but I'm doing ok on that front so far. I'm off now to suck on a celery stick.

Crushed in the comfort zone

6.30 am, 2km + 1km, Centennial Park

I woke up a bit earlier so I had time for an longer warm up. I was also fresher so the warm up drills were relatively fluid this morning.

Finally, an easy marathon taper training session: I've been waiting for this for a year. A good crowd out this morning including a couple of newbies. One guy marched in wearing a skin tight black sleeveless top and tight shorts. Looked like he'd come straight from the parade.

For the 2km interval Sean said to the 6' trackers take it easy, so I lined up at the back of the pack. Kit accused me of having an ego and just wanting to overtake people. I was really crushed by that comment - it's a jungle out there on the track.
But not that crushed that I didn't overtake most people in the first 100m. Wine Trail Runner was streaking out the front and unstoppable this morning. I made myself do a little bit of work as I moved up to second spot, but stayed in the comfort zone despite a rampant ego running out of control.

The 1km was over pretty quickly and time to warm down, just as it happened, as Kit was running past finishing off her 1.2km. So I ran on the inside of Kit for 150m giving her some really encouraging words. I got one smile out of Kit despite what I was saying was really serious.
Good fun session (for me), if only they were all that easy.

I've only got three more blogs before six foot track, and then I'll have a break in keeping with the running program which gives me two easy weeks off the hard stuff. So I'll try to write something of substance by Friday, and display that vulnerability and humility before I'm crushed again by the track.

The Real Thing

7.30am, 45 minutes, Centennial & Moore Parks

A late start and a perfect morning for a run. A smooth jaunt up to the park, and I felt fully recovered from the 10km on Saturday and eating all that food on the weekend.

I enjoyed a pretty cruisy run and without having to concentrate on the run itself, I was starting to visualise the key six foot track run preparations:

the race eve ritual of uncorking a bottle of cab sav, so pleasantly intoxicated opening and spraying the second bottle like champagne, trying out a few sleazy lines on the scandanavian tourists at the hotel, staggering off to bed, waking up in a strange bedroom in the middle of the night and forgetting where the toilet and lights are - all the visualisations came rushing back to help me execute like clockwork on the day.

By the time I stopped day-dreaming I was back home after a pretty relaxing run.

Faking it

7.30am, 1 hour, Centennial Park

A late start and a slow coffee getting ready for the run. In the warm up run to the park I was full of beans. After yesterday's 10km race I was running smoothly, no niggles and a spring in the step. Might commence a reverse taper a week early, and do a lazy 10km race six foot eve.

At the park I found Sean's squad, and in keeping up with them I started to lose a few beans. I was a bit tired in the legs, took it easy, and at Sean's recommendation stayed at the 'back of the pack'.
Had a chat to Mohammed and later Vat and peeled off early to go home. Felt so fresh at the end I did not even notice the last 15 minutes of the run. Might be a bit different at the end of the run next weekend.

I should be getting excited about the race next weekend, so to spice up the blog this week I'll fake a bit of emotion and drama, a bit like faking orgasm. So don't feel cheated as I whip myself into a frenzy.

Soft 10K at Striders Homebush Homecoming

7.00am, 10 km - 38.39, Homebush

A homecoming to Homebush, returning to the site of my first or second striders 10K exactly 2 years ago on six foot track eve 2004.

A more relaxed build-up to this 10km with excuses galore for a bad one: tapering, resting for 6', marathon program preparation, and watching for frogs. I've stepped on a few frogs at Centennial Park hopping around in the lush grass underfoot.

A good crowd at Homebush including an impressive cheersquad of Deanne, Ray, and Lowana, and most of Sean's squad seemed to be there running.

I got away cleanly in a congested car park start. I thought a 39 minute finish was on the cards, and went out a little bit easier than Lane Cove last month. I enjoyed splitting up the race into 2 laps, and kept a steady pace, although seemed to struggle a bit in the first 5km. For a change I was pace maker at 5km for one guy sitting right behind me for 4 kms, and we managed to reel in a handful of people on the way around. Then a larger group formed at 8km and soon afterwards The Colin cruised past. I then followed Colin around quite content to sit behind him because he was running a well judged pace and the group started to splinter. At the 9km mark I had a bit in reserve and happily chewed up the km sitting behind Colin on a good pace rather than go for broke. Up on the bridge in the final straight Colin surged a bit and then I surged for a strong show-pony finish: either saving a bit for next week, or showing a lack of pace judgment.

Finished in 38.39, 2004 time was 43.20. A course PB! Woohoo!
Also a 4 second 10km pb.

Cruise Control

7.30am, 30 minutes easy, Botanical Gardens - Woolloomoolloo - Opera House

I was almost nervous getting out there this morning after a week of niggles and stiffness.
I did extra stretching, and started running like I was on egg shells. After 4 steps I realised I was niggle free and quickly slipped into the one speed for a run with minimal exertion.

It was a nice easy run, and I found a new route and new odours in the botanical gardens. I've noticed the drop in workload has made me feel more lethargic rather than pumped up this week. Lucky I'm not going to take tomorrow's run at Striders too seriously.

Fartlek with no sweat

6.30am, 1 hour fartlek, Centennial Park

I expected a solid fartlek session when Sean asked me if I was running the Striders 10km at Homebush. After I said yes, Sean said take it easy today.

So Royworlds and I cruised around with quite a few others taking it easy. We had to face up to Kit who was demonstrably unimpressed by our half-hearted fartlek surges "call that a surge?"

I was a bit tired in the legs so I enjoyed the session. In fact I felt so tired that I'll be lucky to finish the striders 10km within the cut off time.

Niggleodeon

6.30 am, 1 hour easy, Moore Park

Nice cool morning. The sun didn't come out, but almost every trivial niggle I could have had did come out this morning. I must have worked harder than I thought yesterday.

I could also feel the hamstrings were a bit tired. This was a good sign that the glutes and quads must have been strong enough to make the hamstrings work a bit harder.

The run itself was enjoyable being largely on grass, and a bit lacklustre. Although I kept up a pretty reasonable pace most of the time. I definitely think that running on longer or thicker grass takes more out of the legs.

I was a bit cheeky running on the 12th and 13th fairways at Moore Park in addition to the usual perimeter holes,...... and loving it. I'll get warned off another golf course if I continue to be this brazen.