Banana Lounge

Nothing.

I'm back in retirement on the banana lounge; resting those chronic niggles and injuries.

See you next week. I should have longer off running, and I might be able to pull it off, and go swimming when the Boy Charlton pool re-opens on 1 September.

Slack

7.00 am, 1 hour, Centennial Park

I've got a slack arse, and the semi-retirement from running was looking good for a while on the weekend.

I didn't do much running at all on the weekend. I'm now looking at the 9km bridge run next month. Slowly edging closer to the 4 km family fun run.

Today's run was good and I felt very fresh after a 3 day retirement taper.

Chicken

6.15 am, 7 km fartlek, Centennial Park

It is becoming a regular Thursday session of 7 * 1 km loops of 2 strides and 2 floats per lap. This was a tough session. The legs were a bit fatigued from yesterday but pretty good after the flogging I gave them.

Finished in a lacklustre 27.56. Nothing to write home about, but as for blogging...

I had to tell Sean after training I wasn't up to the marathon next month here in Sydney. I was too chicken to tell him I'm up for the 4 km family fun run instead. I might spend the day flapping around the city.

Mid-week Blockbuster

7.00 am, 90 minutes, Moore & Centennial Parks

I haven't been to the local video store yet.

I went for a run on Monday and was run down yesterday so I had a day off. Today I was fresher but still felt the effects of a brutal weekend in the legs. I had a long warm up in Moore Park, 6 km of tempo running thrown in, a few easy hills and a warm down run home.

I still haven't entered any event for the Sydney running festival next month.

Vaucluse Striders STAR training run

6.00 am, 2 hours 20 minutes, Rose Bay - Edgcliff - Bronte - Vaucluse

I didn't get to the striders training run start at Vaucluse in time, choosing to sleep in and run along New South Head Road to meet the various start groups head-on. A bit of a gamble since I didn't know what groups were coming the other way. I turned around after the 6.10 group but before the 6.20 group not sure if I'd missed them. I took a short cut through Edgcliff and met the 6 am group before progressively falling back to the 6.20 group and running with them all the way to Vaucluse. A convoluted way of saying 'I did it my way', and made a dog's breakfast of it.

Legs were tired after yesterday, and the run itself was tough; me lacking long runs under the belt, and lacking long road runs.
Caught up with the Flake, Run 26, Amjan, Grandpa, Fats and Kerry. The recovery was in the shade and the coldest spot available in Vaucluse but the refreshments were welcome. I was mercifully saved from running or swimming back home by Fats.

Plane Spotting

2.30 pm, 3.2 km * 2 repetitions, Tempe Reserve

A Randwick-Botany Harriers club 3.2 km handicap race with a couple of outsiders such as Sparkie and I from Sean's training squad. Wine Trail Runner and I were given a 3 minute handicap. Sparkie had 4 mins, and Dimitri with a 3min 30 secs handicap was looking good to take the giant handicap trophy home.

The legs were pretty good and I paced the run reasonably well. Dimitri and Sparkie zipped past me in that order. The course felt longer than 3.2 km. I held the pace near the end to stay ahead of Sean and the rest of the 3.30 handicap group. Before we could slither away on a warm down run, Sean nailed us about doing the second repetition. It was a struggle.
Times were 11.28 and 12.08. A PB! Tempe is a good place for plane spotting being adjacent to Sydney airport. I spotted a Bombardier 900 and an Antonov 124 on the second rep which slowed me down.

The red ASICS DS racers were very comfortable on the concrete path and a good acquisition. Lulu thinks I bought the racers for the red colour. Thanks to the Lulus, I was also transported to Tempe in opulent style in the Italian sports car.

Blistering Speed

8.00am, 30 minutes easy, Wooloomooloo - Botanical Gardens

Yesterday's battling training run spread the big blister on the ball of my left foot down toward the arch of the foot. I've had a few friction hot-spots on the soles of my feet while racing this year, so about time I got some decent shoes for racing. I went out and bought some asics DS racers. I' ve got the shoes and the blisters, now I only need some speed.

Legs were a bit heavy this morning on the run but better, and the blister has gone down. I could feel the thinner sole of the racers but it was comfortable enough. It will take me a couple of days for the legs to fully recover from C2S to get a proper feel for running in the lighter racers.

I don't know how I'm going to run a half marathon in September at the moment; 4 km family fun run here we come.

Continuing to listen to the Flaming Lips; 'a serious head trip' to quote Rolling Stone. Saves me having to buy drugs at Kings Cross.

Don Juan battles the pink robots

6.15 am, 5km fartlek, Centennial Park

A pretty scratchy effort this morning. I had to battle with my legs which were still very fatigued from the weekend. Time was 19.29 which surprised me since it felt much slower.

I am currently listening to The Flaming Lips, hence the post title. A pretty impressive band, maybe a bit too experimental for Queensland where Sherbet have just made a comeback.

Banana Lounge

Day 3 of retirement

I woke early, opened the curtains to let the sun stream in, and lay in the sun on the banana lounge contemplating what drives people to run in the cold winter mornings. Never understood it myself.

Looks like a good day to go outside, buy some full strength beer, and get some conditioning back.

Retirement from Running

8.30 am, 30 minute shuffle, Darling Point

I had yesterday off running and enjoying the retirement.

The blister on the ball of the left foot is still quite sizeable and the thighs are still recovering and don't like downhills. I didn't even set the alarm to go to SWEAT training in Centennial Park to do a light run and training drills. I did a pretty pathetic shuffle around Darling Point. Except for marathons, I haven't been this smashed up after a run before .

I know the retirement won't last long, but I'm going to dream about it for a while.

City to Surf

9.30 am Sunday, 14 km, City to Surf

Finished in 56.51, a PB. I was happy with the performance and ran according to form after the comeback from injury.

I knew the run would be tough from Rushcutters Bay. I really flogged myself in the race, and had nothing left by the time I got to the finish. I had thoughts of voluntary retirement on Heartbreak hill and at the 10km mark, but hung on while it got tough. I had Coaster running with me for a few kms from Heartbreak hill and urging me on which was good, and Grandpa asking me if I'd fallen in a hole. I looked that good out there.

I was a bit thirsty most of the run, and I managed to temporarily blind myself in the left eye trying to drink gatorade on the run. The feet blistered later with new-ish socks, and I actually enjoyed the irony that problems only seem to crop up when I'm struggling.

Had I taken the doctor's advice 3 weeks ago to have 3 weeks off running, then I probably wouldn't have run this race. So I was glad I did get out there after a shortened lay-off.

The cheer squad were great at North Bondi and I heard Jen yelling out.

Apart from exhausted thighs and blistered feet, I pulled up well with no injuries. Lucky since I needed a second wind to keep up with MPHaz, FPT and Ellie at the Bondi and Beach Hotels. It was great to catch up with so many people after the race, as well as fellow bloggers like Tesso, Nat, Jen, Owly, Gronk, Lulu, Kit, 26 Miles, Miners, Flake, Vat, Dave, and Blue Dog's Mum. I was drinking light beer all afternoon, and I still got pissed for the first time ever on light beer; I really have lost some serious conditioning.

Too easy

8.00 am, 45 minutes easy, Hyde Park - Point Piper return

I was down to do an easy run on the program, so decided to take a look at the start of the city to surf course, except for the inside of the Kings Cross tunnel. The road is pretty smooth near the start, and looks like it was resurfaced not that long ago. The downhill start section is where Asafa Powell and Justin Gatlin usually dash past a lot of people from the middle of the A group.

This morning was a casual and fluid run which went quickly, I even started day-dreaming on the Edgecliff hill until I stopped at the traffic lights at the top. Too easy.

One more easy run tomorrow.

Fashion Champion

6.15 am, 4 km fartlek, Centennial Park

A sharpener session for city to surf of 4 laps of a 1 km loop with 2 surges and 2 floats.

So many people at training these days the start resembled city to surf. Good to simulate race conditions. From the start I noticed everybody was holding back a bit. The disappearing Fats was running like he stole something.

My 1 km splits were within 2 seconds of each other at 3.45. Finished in 14.57.

Looking forward to the finish of city to surf and Kit cheering me through on her warm down.

I've bought my pre-C2S keep-warm and throw-away clothing at the local op shop. A red 'Champion' t-shirt for $2.00 was a bit pricy but suits me on a number of levels, not least of all in the fashion stakes - where I led the field this morning, dare I say as usual.

Hill Lovers' Guide to City to Surf

11.30 am, City to Surf route to Dover Heights, 1 hour 15 minutes

An easy run which I extended to do all the hills and rises up to Dover Heights. I've trained on the course on and off for 5 years, so for those doing the run, here is a totally subjective guide to the hills and inclines on the City to Surf course and my rating out of 10:

Kings Cross, 1, seemingly invisible from the start line, but real

Edgecliff, 3, long and gradual, steeper at the top

Double Bay, 2, long and gentle

Heartbreak Hill in three sections:
Early section, 7 , rises fast
Kambala (school) , 8, nasty, keeps getting steeper, no end in sight
Kincoppal (school) , 5, long climb to the summit

Military Road (No. 1) , 3, Arrives when you least want a hill, steeper finish
Military Road (No. 2) , 4, sharp climb out of nowhere, hangs around like a bad smell
Military Road (No. 3) , 0.5, little rise before the descent, unexpected

Campbell Parade, 1, small shock for the collapsing system

Good luck, hope you enjoy the run. There are a lot of hills to look forward to.

Naughty

6.15 am, 3 * 2km, Centennial Park

A big crowd out at training. An improved session compared with last week. I only felt good in the last rep. Times were 7.22, 7.21, 7.17. Looking forward to getting a few injury-free weeks of training in. First I think I've got some suburban run this weekend to do.

Sean found out I ran both the 10km at Lane Cove and the 4km relay on Saturday. I only had one of them down on my training program and didn't fess up I'd done both. Naughtly boy.

Sean was probably thinking another dud performance in the 4km race was normal.

Cross Training

7.30 am, 35 minutes easy, Rushcutters Bay - Rose Bay

The legs were tired after yesterday's 2 hour run and cross-training: cleaning the bathroom and kitchen. Scrubbed the floor at VO2 max and lifted the aerobic threshold. Tough workout.

This morning I missed the rain and shuffled along New South Head Road, the city to surf route. I didn't feel flash at any stage but at least familiarised myself with the gradients of the early course hills. The hills seemed longer during the race, probably because they hurt more doing the real thing.

Cry Baby

7.30 am, 2 hours, Centennial Park

A very sluggish jog around the park. I had a good chat to Sparkie, Royworlds, and Jim who was getting sledged yesterday during the 4km relays by people he didn't know. He's a seriously good runner as well.

I was wishing someone would pay attention to me. Then I heard Lulu and Ellie sledging me at Centennial Park on the last inner fence lap. This helped pass the time.

Main change from yesterday was the monastic silence and tranquility. At Woollongong I kept hearing this baby crying at the finish line and Aunty Kit trying to nurse it. Put all the runners off their race plan.

ANSW 4 km * 4 relays Woollongong

2.45pm, 4 km relay, Woollongong

I really enjoyed the 4km relay on a very scenic course of a 2 * 2 km loop around a lighthouse and along the coast. I enjoyed it much more than the 10km at Lane Cove this morning.

I was the last leg runner and followed Vat, Superflake and Blue Dog. Not surprisingly I felt sluggish, but hammered the run all the way. I forgot to turn on the watch so no idea on the time but it felt slow. Our team came 5th.

I think I could get used to the short distances and become a speed demon. Now I've only got to find some pace somewhere.

Striders Lane Cove 10km

7.00 am, Striders 10 km, Lane Cove

The main objective was to get in a solid workout in preparation for next week's city to surf and run at around 80% effort in accordance with Sean's recommendation. I thought I'd go around in 4 min/km pace. Not much faster since I was running the ANSW 4 km relays this afternoon.

It was harder work than I expected, especially up the hills. I pretty much followed Glenn Guzzo the 40 minute pacer around the course. I saw Professor going for his first sub 40 minute 10 km so dropped back to encourage him along until 7 km when he fell away. I had about 100m to catch up to Guzzo at one stage so worked harder until 9 km when everybody took off to the finish line. Again harder than I expected. I finished with the pack at 39.40.

Shagger's back

11.00 am, 30 minutes easy, Botanical Gardens - Woolloomooloo

I suspect I overdid the hills or glute exercises yesterday and ended up with a dull weakness in the lower back. Feels like that medical condition shagger's back.

Being reptilian, I waited this morning until the body temperature and blood warmed up before a test run. Everything was OK and I confirmed my availability for the Strider's B-team in tomorrow's ANSW 4 * 4 km relay at Woollongong: I just hope Vat and I can stop Superflake and Blue Dog fighting during the 'baton' change, or the dream-team will end up DNF.

I'll probably squeeze in the Lane Cove 10 km as well tomorrow.

Big Bertha

6.15 am, 4.5km hill circuit, Centennial Park

A pretty neat session* with a good crowd* out at training*.

Ran the first half behind Mick and fell over the line* ahead of Big Andy, who's clearly* got no ticker* if he beat me on the flat but can't pass me on the hills.*
Finished in 17.24, 4 seconds off the pb.

I have received some feedback that it is difficult to interpret this blog in a Rudolph kind of way: difficult to know when I'm serious and when I'm not. To aid readers I might institute an asterix system * which will denote 'not deadly serious content'**.

So a good back up run from yesterday.

I will also have to try to add a Legend in the blog explaining symbols used in the blog. It will probably be easier than writing in English.

City to Surf sizzle

7.00 am, 1 hour 30 minutes, City (Kings Cross) to Surf - Bellevue Hill - Rushcutters Bay

For the mid-week long run, I gambled by getting off the grass and doing a trial City to Surf run on the road.

I started at Kings Cross, immediately felt surprisingly good going up the Edgecliff hill and the Double Bay incline where I bumped into Big Andy from the squad running topless! It wasn't exactly steamy and sultry out there despite all the solariums at Double Bay. I attacked Heartbreak hill up past the girl's school, and recovered by the Vaucluse cemetery where I'm going to bury MPH on race day. I again attacked the hills on Military Road, eased off downhill to Bondi then pushed it along Campbell Parade and ran down the finish driveway in 58.40 secs.

I still had a spring in my step going up Birriga Road to Bellevue Hill where I caught and passed a cyclist; he looked a bit low on testosterone. I was in sizzling form this morning, and running just doesn't get much better than this.

Reality bites

6.15 am, 5 * 1600m, Centennial Park

There was a huge crowd at training this morning. It included some WS-FM (?) radio-station City to Surf competition winners who won a 6.00 am training session with Sean Williams. You should've seen what the losers got.

This morning's session was tough, especially after a week off with injury. No surprise at all, but a pretty brutal reality check. Times were all in the range 6.00 - 6.10.

I got my hair cut short yesterday with an aero-dynamic number 4 comb. Even the beggars in Kings Cross stopped asking me for money. At least I look tough.