Lakeside

Today Total: 6k
Week Total: 9k
Month Total: 32k
Year Total: 959k

Still chesty but when the family said they were heading over to Summerland Point I detected a running opportunity and said I'd meet them there.

It was a slow, hot run (with a few walks) but it was nice to be out running on a combination of trails and grassy lakefront.

I certainly enjoyed cooling off in the lake afterwards - kids, grandkids and Mrs 2P all seemed to be enjoying themselves too so everyone was a winner :-)

Life's A Beach

Today Total: 3k
Week Total: 3k
Month Total: 26k
Year Total: 953k

Well I might have really enjoyed my Quarry Rd pre-Chrissy experience but it may have been a boo boo - having gone in unfit I pulled up really sore and having a mild chest cold on the day things were set to get worse.

Chrissy Eve me and Mrs 2P worked till 3.00am getting everything ready for the big day and then a few short hours later it was up and about to celebrate. The celebration lasted till 2:00am the next morning - ugh - Boxing Day I was crook as a dog with sore throat and chest infection.

And up till today it only got worse from there - this morning however I felt much more chipper. Though still a bit chesty I was in the mood for a run when we got to Catherine Hill Bay and so I did!

A bare foot lap of the beach at an easy pace followed by a swim - noice - hopefully it will only continue to get better.....

Rolls Royce Morning

Today Total: 13k
Week Total: 23k
Month Total: 23k
Year Total: 950k

More like a Rolls Canardly! I rolled down the hills ok but could hardly get up em :)

Despite being fat, unfit and suffering from a chest cold/sore throat thingee I just couldn't resist the 3rd annual Quarry Rd Chrissy training run.

Recorded my slowest ever lap of 1.50 but I loved it! So good to be out on a steep hilly trail again - and my Merrels finally got used for their designed purpose - about bloody time too :)

Lots of familiar faces and some new ones as well. The food at the end thanks to Horrie was great, but the piece de resistance was when Colin pulled a keg of home brew out of his boot - chilled to perfection it really hit the spot.

Nice way to spend a morning. La, la, la.

Again, Again

Today Total: 5k
Week Total: 10k
Month Total: 10k
Year Total: TBA

Telly Tubby Trudges Around Town.

Well another 5k and a bit of a pleasant surprise as I pretty much joggled all the way except for 2 short walks up the 400m hill behind Concord Golf Course.

Finished in 34.05 @ 6.50 av - lol that is 5.34 quicker than Tuesday - if only all our gains could be that big.

I'll need to be careful though as I'm a little shin sore - not surprising given the tonnage I'm hauling at the moment.

Oh yeah - in my last post I forgot to say thanks to all those folks (including a surprising number of blog lurkers) who either emailed, PM'd or posted enquiries after my whereabouts. Every one of those contacts contributed to me finally getting my fat arse out on the pavement - so thank you very much team it is deeply appreciated.

Onwards & Upwards :)

The Force

Today Total: 5k
Week Total: 5k
Month Total: 5k
Year Total: 932k

F = MxA

Well there might have been a helluva lot of force waddling around Concord this morning but their was bugger all acceleration.

5k walk/jog thingee in 39.38.

Oh well - it's a start (another one).

5k

Today Total: 5k
Week Total: 5k
Month Total: 5k
Year Total: 927k

5k in 31.21 without stopping or walking @ a fairly consistent 6.16av.

Pinch & A Punch

And a really nasty Chinese burn too - not because it is the first of the month but because I've been such a lazy bastard.

Yes life has been hectic but that is no excuse. When I'm motivated I can move heaven and earth to fit in a training session no matter how busy I am. Fact is I'm not motivated.

This is a bit weird for me because I've always been a fairly consistent trainer (if not runner) whether I have a goal or not - just staying healthy and the feeling and stink of dripping sweat(sorry ladies I'm taken) was all I needed. But I haven't been doing anything lately, no running, no kung fu - I even contemplated driving the car 5m to the end of the driveway to get the mail out of the box the other day. - ok that bit is an exaggeration but you get the point.

Maybe it's a mid-life thing (hmmm does that mean I live to be 86?). I dunno.

Anyhoo working on the concept of even the longest journey can start with the smallest step I did some core strength work last night. Some push-ups, crunchers, reverse leg raises, quad lunges, calf raisers and hamstring drops. Then went for a 5 minute run just to shake everything out and followed it up with some stretching.

Twee bit sore this morning so it will be interesting to see if I get any DOMS as the day goes on.

Happy Landings

Home again after a fairly exhausting trip - touched down at about 0650 on Monday morning and straight off to work and it has been full-on ever since.

The trip was a nice break from routine but more intense than I expected. After we left Akaroa we headed South to Oamaru a nice little seaside town and home to blue and yellow eyed penguins - we stayed in a brilliant B&B called The Gecko.

The next morning we mosied on down to Moeraki for lunch at Fluers - NZ best cafe 2007 - and it is too! It would be impossible to describe this place so I won't - suffice it to say if you are ever in the South go there.

From there it was of to Dunedin to commence work starting with a working dinner on the Sunday evening - then 2 days of conference. We stayed at the Southern Cross Hotel (without doubt NZ's WORST value for money hotel). The conference dinner was at Lonarch Castle and was a complete hoot - the floor show and the music matching the supurb surrounds.

Thursday and the study tour commenced ai, ai, ai, 3 visits in Dunedin then off to Invercargill where we were treated to a dinner hosted by Mayor Tim Shadbolt (NZ's answer to Sir Les Patterson) talk about un-PC - we loved it!

Visits to the Rio Tinto Aluminium Smelter (who provide employment for lots of folks with a disability), Stadium Southland and a colleague organisation followed the next day.

Late in the afternoon we headed by boat to Stewart Island - ha! Everyone we spoke to warned us about the trip but when we headed over it was like a millpond - I've had rougher crossings on the Manly Ferry - what a pack of softies these Kiwi's are...

Ugh - the trip back was like the prawn trawler scene from Forrest Gump! I have some video clips that I might put on Facebook later. Mrs 2P (a pretty hardened sailor) lost her breaky as did quite a few others and one poor lady on our tour also lost her false teeth as well. I was surprisingly fine and spent my time lurching from spot to spot trying to stay upwind from the vomit smells whilst handing out sickbags. I also played an amusing game of "chase the chompers" - easier said than done on a violently pitching and wet steel deck - however between me and the decky we finally returned the errant dentures to their rather green but grateful owner.

Had to laugh at the looks on the faces of the people booked for the return journey as they watched us disembark :-)

Full steam ahead to Queenstown on Saturday for our final night as a group and we had a nice dinner with spectacular views from our lofty perch at the Gondola Restaurant. Sunday morning we all gathered to watch the Boks spank the Poms and at 10AM we all headed our separate ways. Mrs 2P and I hitching a ride with my boss and his wife back to Christchurch - a long but scenic days travel via Lake Tekapo and the Lindiss Pass.

We were all pretty weary little vegemites and decided to eat in at the Sudima (Airport) Hotel at Christchurch where we were staying which completely exceeded expectations and gave us one final nice experience to conclude our trip.

Absolutely jam-packed but I could have probably squeezed in a run or two if I'd woken uber-early or taken advantage of the free time before dinner each day, but it was mostly cold, windy and rainy (3 to 11 degrees most days) and I was just too stuffed to bother.

Now to find some motivation to lose the 2kgs I found whilst over the ditch.

And hopefully find some time to catch up on some blog reading too :-)

Akaroa

Well after one of those flights/airport experiences where everything that can go wrong does and you finally get into a hire car 3 hours later than planned Mrs 2P and I made our way from Christchurch to Akaroa yesterday.

No running today but we spent about 3 hours walking and exploring so that accounts for something I suppose.

In terms of the blahs I seem to have some kind of breathing disorder - I dunno??? I've never been a smoker or asthmatic etc but I constantly find myself wheezing even after walking up a short hill - looks like a trip to the quacks when I get home.

I also boo booed big time terrifying Mrs 2P this arvo - switching to the car we drove up a hill to explore (a NZ hill you understand) the road was dirt and narrow and VERY steep with massive drop offs over the edge and a bit short of the summit Mrs 2P had had enough burst into tears and demanded I stop and let her out.

No manner of persuasion would get her back in the car so I slowly drove behind her as she walked the 4k back down - go figure!

Anyhoo I felt pretty bad that I had inadvertantly terrorised her in such a way - I certainly didn't mean to.

Heading South tomorrow.

Geez Somethin Aint Right

Today Total: 4k
Week Total: 8k
Month Total: 8k
Year Total: 922k

I don't think I whinge much but I'm whinging now - I dunno what's up. Went for a run tonight and all was going great guns through 2k then my breathing got out of shape and I felt crap all over - seems the blahs haven't quite left me yet!

Made my way home with my tail between my legs and a couple of walk breaks.

On the upside I'm crossing the ditch tomorrow for a 10 day work/pleasure trip to the deep South of the South Island - can't wait :-)

Oh yeah - does anyone have any cheese to go with my whine?

Back On Track

Today Total: 4k
Week Total: 4k
Month Total: 4k
Year Total: 918k

Just a shorty to ease back into it after a week and a bit off due to an attack of the blahs.

Also got to try out the new Merrel Overdrives - noice! So grippy they slowed me down ;-)

4k in 23.38 @ 5.55 average

Another Shocker

Today Total: 7k
Week Total: 13k
Month Total: 138k
Year Total: 914k

Bah!

Slow Six

Today Total: 6k
Week Total: 6k
Month Total: 131k
Year Total: 907k

Felt a bit iffy all week - you know - that feeling where you think you are about to come down with the flu but it doesn't quite develop.

Anyhoo after getting home late after a busy day I headed out for a run - I didn't particularly feel like running and I felt even less like it after the first kilometer. I perservered but it was crap.

Night Assault - Mt Panorama

Today Total: 13k
Week Total: 47k
Month Total: 125k
Year Total: 901k

I'm up in Bathurst to visit the Halfpenny. When I got here she informed me she had a party to go to tonight and as eisteddfod commitments are over there will be no early trip home tomorrow which means no mountains run.

So I took the opportunity to do a lap of The Mountain. I wasn't really prepared for a night run up here ie I just had shorts and a t-shirt but I did have the PT Apex so what the hey?

I parked up right outside the entrance to the gaol at about 7.40pm with the ambient temperature at 9 degrees (which was only going to drop). I headed off past the Bathurst Golf Course to the cemetery where I fanged a left and then headed up the roller coaster that is Boundary Road.

Another left and I was on my way down towards the race track proper. Turning right onto the track at the bottom of Pit Straight the Southerly breeze hit me and I started to wonder about the wisdom of this run.

I managed to run all the way up to the winery (where it gets really steep) and then elected to walk to the top. The one benefit of the steep bit was at least I was a bit protected from the wind.

Once on top it was bitterly cold and my fingers quickly went numb and my ears started to ache - I needed to move. I did stop briefly in the lee of one of the crash barrier revetments to say g'day to a couple of wallabies who couldn't give a toss that I was only 5m away. This small break also gave me the chance to take in the pretty city lights and then to look up and take in the best that mother nature had to offer in the crystal clear skies - I was deep in my happy place :-)

Getting moving again I started the descent which was quite a hoot and once I took the final left onto Conrod Straight I was out of the wind and conditions improved considerably.

The rest of the run was pretty uneventful and except that every little hill had my hammies squawking - the long drag up past the Department of Lands and the TAFE seemingly taking forever.

A final trot down past the prison and I was back to the car in 1.38.15 @ 7.33 average. Not real fast but very satisfying as I've always wanted to do this run - to do it at night was just the icing on the cake.

Happy 2P :-)

Concrete Progress

What goes up MUST come down!

Five Saturdays ago I was apalled when I jumped on the scales to find my weight had ballooned to 99.5kgs during the hiatus.

This morning I was much happier to discover I was 93.1kgs - much more acceptable :-)

I got there by a rigid weekday regemin and a more flexible but still careful weekend one.

Weekdays

Breakie: 1 x apple, 1 x banana

Lunch: wholemeal roll or sandwich with either salmon or tuna with salad & mayo

Arvo Tea: 1 x apple

Din dins: brown rice, some kind of meat or fish and a mix of green vegies

Dessert: 1 x Uncle Toby's Crunchie Apricot muesli bar

Zero alcohol (funny having been a non-drinker for years I somehow got back into the habit of drinking most days).

GALLONS of camomile tea - whenever I felt unbearably hungry of an evening or felt like a drink

Weekends

I chilled out a bit eg couple of drinks, some takeaway like Chinese or Thai and something different for lunch than the weekday regemin.

Mix with running and some other exercise and hey presto!

I'm pretty happy with this as my normal weight usually hovers pretty naturally at the 92/93kg range (as long as I keep training) and all my clothes now fit again :-)

Now all I have to do is get all of my fitness back - did anyone see where it went?

Play It Again Sam

Today Total: 10k
Week Total: 34k
Month Total: 112k
Year Total: 888k

Exactly the same run as Wednesday but the leggies felt very tired and heavy as I did a 60 minute cross training session on Wednesday night as well which left me with toasted pins.

It was nice to get out early and enjoy the sun this afternoon. I wore a singlet for the first time since the comeback and alternated between being hot running with the breeze and slightly chill running into it.

Oh yeah - the reason I got out early was because I gave myself an early mark after attending the Australian Marketing Institute Annual Awards luncheon at Pier One (tough life) where my organisation picked up the gong for Social Marketing - noice :-)

A Bit Further

Today Total: 10k
Week Total: 24k
Month Total: 102k
Year Total: 878k

The leggies felt a little weary after the quicker effort last night so I decided on something a little slower but hopefully a bit longer tonight.

I set off with the intention of running 10k in sub 62mins which is what I did. All up 10k in 61.31 @ 6.09 average.

It was a very even paced run but I did struggle a touch on the hilly(ish) 9th k - it sure doesn't take much to get my breathing all out of shape.

I'm pretty pleased with my progress to date but I could live without all the bugs I collected and swallowed tonight - it isn't just Spring in the air! Fortunately I'm not vegetarian.

Ouch factor on the war wound even higher today but no puss to report sorry Ewen :-)

A Bit Quicker

Today Total: 8k
Week Total: 14k
Month Total: 92k
Year Total: 868k

Went through the first 2k tonight at just under sub 6min pace and I realised that finally I had legs that felt like they wanted to run. So I picked up the pace a bit on each of the successive k's with the final k in probably what is my current tempo pace of 5.34.

Finished 6k in 34.39 @ 5.47 average and then just jogged another 2k as a warm down.

The battle scar is healing well but as it is scabbing up and drying out it was much more ouchier today - should start to get easier to pull on the work strides from tomorrow :-)

Recovery Mode

Today Total: 6k
Week Total: 6k
Month Total: 84k
Year Total: 860k

I pulled up a bit sore after Saturday's harder effort - not too bad but as I was a shin sore (not used to heavy downhill pounding) I decided not to run yesterday and take it very easy tonight.

A gentle run around the foreshore in light rain - all up 6k in 38.14 @ 6.22 average.

Miners Run

Today Total: 15k
Week Total: 41k
Month Total: 78k
Year Total: 854k

No I'm not in Port Macquarie.....

But my good mate Miners has come to visit the big smoke and we arranged to meet up so I could introduce him to my mistress "The Track". He'd already had a sneaky peak by traversing the stairs from the Tree to Nellies and back yesterday and today we were going to go from Megalong Valley Road to the Coxs River and return.

The weather was nothing short of sensational, 7 degrees at the start and absolutely crystal clear. It didn't take us long to warm up though as we hit the first of the hills and then the glorious technical downhill towards the river. We took a few mandatory breaks for photo op's and just kept to a nice gentle pace hitting the river in 51 mins. Plenty of water in the river too, came up to just under my nipples - which is about thigh height on Miners ;-)

A visit to the tank for refills and it was time to head back. I was interested to see how I'd go given the furthest I've run since May has been 8km on the flat. As expected Miners quickly left me behind on the ascent but being the good bloke he is (or he was afraid of getting lost) he patiently waited for me to catch up every so often.

Being his first trip to these parts we stopped so he could have a play on the swing bridge and just as I was about to pull up I looked down at my Garmin and went base over apex giving my butt and thigh a good grazing on the steep slope - gory details captured in the pic below. No major drama's though and we were soon on our way again.

Certainly not the fastest ascent I've ever done, but I was relatively pleased all things considered with a 1.10 for the return journey. I had to walk most of the ups and the leggies were definitely getting very tired by the time we got back to the car but all good.

It was really great to get back to some serious trail and share it with some good company - makes me want to get straight back out there. Thanks Miners.

I'll post some more photos on Monday but as I only have dial up at home it is just too slow to upload them now.

PS - I think Miners was quite taken with my mistress and wouldn't be surprised to see him lining up on the start line next March :-)

Now for the juicey bit:

Easier 6k

Today Total: 6k
Week Total: 26k
Month Total: 63k
Year Total: 839k

After a torturous meeting in the city this afternoon that went much longer than expected :-p I didn't get home from the office till late so decided on an easy run tonight.

It was a nice run and a good sign that my fitness is starting to come back as there was no struggle at all - just a nice easy paced run. Lungs still all clear and a Voltaren Rapid taken an hour before running solved the hip issue.

All up 6k in 37.23 @ 6.14 average.

Well.... OK it wasn't that torturous a meeting I suppose :-)

All Clear

Today Total: 8k
Week Total: 20k
Month Total: 57k
Year Total: 833k

Thanks for all the concerned comments but it finally dawned on me what the problem was - but as a prize numnuts I had forgotten that this has happened before till Mrs 2P reminded me. Being the sensitive fragile 2P that I am I don't tolerate Ibuprofen well and if I take it for a few days it makes me wheezy.

Yep you guessed it - I've been taking Panafen (Ibuprofen and Codeine) for a niggle in my right hip - told ya I was a numnuts.

Anyhoo I didn't take any today and hey presto my lungs were as clear as a bell - my hip hurt though - so apart from the chiro I'm going to have to get some Voltaren Rapids as they don't affect me the same way.

I belted out 8k in 48.11 @ 6.01 average which is the best run I've done since the Great Comeback MK39c commenced.

Bagpipes & Keys

Today Total: 7k
Week Total: 12k
Month Total: 49k
Year Total: 825k

With the cold South-Westerly blowing I dug out one of my old Bertoni thermals from my bushwalking days for tonights run - I would be glad I did.....

I took off wondering what would happen tonight after my last two ordinary attempts - went through 4k feeling fine but then over the next k I started to feel congested again and my pace slowed considerably.

At 5k I stopped the clock and began to cough - I coughed so hard I started to dry wretch but eventually something the size of a golfball came up and out - a bit more coughing and I was ready to run again and ambled home the last 2k without much drama.

Went to unlock the door and bugger, bugger, bugger I had taken the wrong key - nothing for it but to huddle as much out of the wind as I could till Mrs 2P got home about 50mins later - by which stage my lungs had filled up with crap again and I was wheezing like a deflated set of bagpipes.

I must have a low grade cold/infection that I wasn't really even aware of?!?

5k

Today Total: 5k
Week Total: 5k
Month Total: 42k
Year Total: 818k

Hit the wall at 3k with the same shortness of breath/wheezing issue I had yesterday - dunno what it is? It's like my lungs are full of crap but I haven't got a cold - allergy?

Grumpy Guts

Today Total: 8k
Week Total: 31k
Month Total: 37k
Year Total: 813k

My tum tum hasn't been quite right since my dose of gastro a couple of weeks ago - might have to resort to seeing a quack.

Anyhoo the plan had been to do a long slooooow 20k today but when I woke up I just plain wasn't up to it so didn't.

Eventually got out for a trot after 4.00pm but started to struggle after 6k with shortness of breath and mild stomach cramps so I just plotted the shortest route home and took it really easy.

All up 8k in 52.50 @ 6.36 average pace.

Oh well it's in the diary and one they can never take away from me but it sure weren't pretty.

Onwards & upwards.

Legs Of Stone

Today Total: 8k
Week Total: 23k
Month Total: 29k
Year Total: 805k

Geez I wish the running gods would listen properly - it was legs of STEEL I was asking for!!!

I had a brief window of opportunity yesterday so I decided to fill it with my first session core strength exercises for quite some time - 5 sets of 30 push-ups (knuckles, palms, hands turned in, up on finger tips and one fast set [not quite up to clap-ups yet]), 5 sets of 50 tum exercises (crunchers, cross-overs, full sit-ups, leg extensions and a slow set) and 5 sets of reverse leg raises for the lower back. I then got on the stepping machine to make up 20 mins of exercise.

Suffice it to say it was a sore and frumpy 2P who headed out for a run today - I battled my way around 8k in 50.41 @ 6.20 average pace. My legs weren't sore as such they just felt heavy and lifeless.

I actually started to feel better over the last 2k and briefly thought about going further but discretion played the better part of valour and I called it a day.

A Bit Further

Today Total: 7k
Week Total: 15k
Month Total: 21k
Year Total: 797k

Legs still pretty sore from Sunday but like yesterday once I started running they loosened up a fair bit.

Donned the rain jacket and went for a doddle around the green belt/foreshore loop - I had a vague intention of doing 8k but a good man knows his limitations and I snatched it at 7.

All up 7k in 42.46 at 6.07 average.

Probably won't get time to run Thursday as I've got a very full schedule - a rest day after 4 days straight probably won't be a bad thing at this stage of the Great Comeback (MK39c) anyway :-)

Easy 5

Today Total: 5k
Week Total: 8k
Month Total: 14k
Year Total: 790k

My legs were actually sorer today than they were yesterday but I forced myself out for another trot tonight.

As soon as I got started I loosened up though and found I could maintain a nice easy pace. A bit chilly around the foreshore but thankfully the worst of the wind had died down.

Finished up with 5k in 30.36 @ 6.07 average.

Triple S Recovery

Today Total: 3k
Week Total: 3k
Month Total: 9k
Year Total: 785k

Short Slow Shuffle.

My legs got progressively sorer as today went on so I decided to go out for a short trot after work.

The Evil Twins in particular were really stroppy with me for yesterdays folly and the muscles in my ankles and feet weren't best pleased either. I also think my quads have morphed into ones - but it must have been good for the little buggers as they've been malingering for ages.

I just doddled down to the local cricket oval for a few laps on the soft spongy grass so as hopefully not do any further damage.

Typing this now from the cackleberry in pool which is a bit chilly but soothing :-)

All up 3k in 21.12 @ 7.04 average.

Hello Old Friend

Today Total: 6k
Week Total: 19k
Month Total: 6k
Year Total: 782k

Edit: OK photos are up below.....

On the way back from Bathurst today I decided to pay a visit to an old friend - The Grand Canyon Loop out from Blackheath.

I haven't run this loop for a couple of years but it is without doubt my favourite short trail run in the entire universe.

This trail has it all: extremely technical in parts; a tunnel; wet and dark grotto's; steep descents and ascents; you pass behind a waterfall; crouch through lots of overhangs; and the scenery is spectacular - I even had a close encounter with a Lyre bird.

I always run it anti-clockwise so you get the spendiferous views out from Evans Lookout over the Grose Valley as a reward towards the end.

Before you ask - yes Tesso I have photos and I will post them later when I get home (done now).

I'm not really fit enough for this kind of lark but what the heck - I just took it easy and made it around in 65.55 - in the past I have generally gone sub 60 so there is still a ways to go to get my fitness back.

The sign says 5k - Garmy puts it at 5.7k but given the overhangs that would be short so I'm calling it 6k.

I had a blast out there and was very much in my happy place - man I luuuuuurve the trails :-)

This is the tunnel.... spooky huh?

This next one is one of the many overhangs you have to run under

And finally - the prize - the view over Evans Lookout into the Grose Valley - does it get any better?

Green Belt

Today Total: 7k
Week Total: 13k
Month Total: 39k
Year Total: 776k

Ran a loop that takes in the green space that runs through Concord and comes back via the foreshore.

It's a harder run than my out and backs on the foreshore as part of it is on grass and there are a couple of small hills - I also prefer a loop to an out and back as I have a tendancy to take a break halfway on out and backs that I never do on loops.

Anyhoo just took off at a slow pace and tapered from there. Took a few short walk breaks during the last couple of k's to finish up with 7k in 45.14 at 6.28av.

I'm ok with that - at least I'm out there doin it again :-)

Chip Chip

Today Total: 6k
Week Total: 6k
Month Total: 32k
Year Total: 769k

After 3 days of no solid food I ventured back to work today feeling much more chipper and just under 3kgs lighter than what I was on Saturday morning.

Turns out 7 people from my wife's work also came down with similar symptoms and needed to take time off from work after we all went out for dinner on Friday night.

Anyhoo despite eating normally today I felt pretty weary when I got home but I was really keen to at least turn the legs over, so I headed out with the intention of just going for walk/run for 20 mins or so.

Having not run since last Thursday I took off a bit quick and before I knew it had gone through 3k in 17.41 - ooops.

I knew I was going to pay for this folly and after a 15 second breather was thinking about the lurch home when a chap all camelbacked and fuel belted up came trotting by.

I watched him go thinking how I'd like to be doing a mid week long run and as I watched I realised he was going at an easy pace I could probably keep up with him - so I accelerated (a relative term) and said "g'day".

Turns out Greg is a tri-guy training for IM and had already run and swam this morning so was happy to plod along and keep me company.

Even trotting at 6.15/6.20 pace had me breathing like a fat labrador but the company kept me honest and though I really struggled over the last k I made it home in 36.48 @ 6.08av.

Feel pretty good now though :-)

Best Laid Plans

I don't normally blog when I'm not running - but hey - I'm bored.

The plan had been to do a sneaky under-the-radar shot at the Lake Macquarie 10.5k on Sunday - but when I woke up I was too crook.

With hindsight it started on Friday - I was listless and unproductive at work and Friday night I felt really bloated like I'd eaten too much - same, same for Saturday.

Sunday morning and I felt ill and moped around the house (up the lake) all day till around 4.30pm when the purge commenced. I'll save you guys the detail but suffice it to say that through the night if I wasn't on the loo I was dreaming about it. Last explosive incident at 5.22am precisely - ok so I went into a little detail.

Slept most of today and feel really blah. Only had one banana and a slice of mountain bread since dinner time Saturday night - been keeping the fluids up though and drank some softdrink for the sugar.

At this rate I can't see myself running before Wednesday or Thursday which is a bit frustrating as I want to keep the momentum going.

Sometimes I think karma is just messing with me to see how fair dinkum I am!

A Bit Better

Today Total: 6k
Week Total: 10k
Month Total: 26k
Year Total: TBA

A better run tonight (though a bit chilly and wet) around the foreshore.

All up 6k in 37.53 @ 6.19 average.

4k (sort of)

Today Total: 4k
Week Total: 4k
Month Total: 20k
Year Total: TBA

Legs were a bit heavy but not sore at all after Sundays run so I headed off around the foreshore.

I ran the first 2k in 12 mins flat but then felt overwhelmingly nauseous so I just turned around and jogged/walked back home feeling wretched all the way.

Not sure what that was all about - I feel fine now - just one of those things I guess.

Wet 'n Wild

Today Total: 8k
Week Total: 16k
Month Total: 16k
Year Total: 753k

I pulled up much better after the Friday four so I decided to apply the 2P patented 100% rule this evening in the rain.

So I sloshed my way around my greenbelt/foreshore run - I loved it - it was just brilliant being out there again and running.

Well kind of running that is - I doddled at a very steady pace and threw in a number of walk breaks to get me around the 8k in 59.47 @ 7.28 av.

Not quite the sub 6 min pace I did on Friday Ewen :-)

Another Shorty

Today Total: 4k
Week Total: 8k
Month Total: 8k
Year Total: 745k

I pulled up pretty sore after last Monday nights miniscule 4k - I mean even my tum tum hurt! I guess you get that when you don't run for 86 days.

Anyhoo with still a little residual soreness in my adductors I headed out around the foreshore tonight for another go.

Same run as Monday - all up 4k in 23.53 @ 5.58av.

Talk Is Cheap But It Takes Money To Buy Beer

Today Total: 4k
Week Total: 4k
Month Total: 4k
Year Total: 741k

Well having made my commitment public earlier today I had to put up - so it was off for a joggle around the forehore after work tonight.

It was a bit chilly out but with my glovies and beanie on I was warm enough and running was easier than I anticipated which was a nice surprise.

My flight of the phoenix stats ended up 4k in 24.13 @ 6.03 average pace - let's see how I pull up.....

My Name Is 2P & It Has Been 86 Days Since My Last Run

Hi All,

Firstly, thank you so much to all of you who have left comments, emailed or PM'd me during this last running hiatus. Secondly, apologies for not making comments on your blogs as I didn't want to draw attention to myself.

So I guess as I'm about to emerge from my cave a bit of an update is in order.....

Well the short story is I was dumb, then I was dumber. Then I was lazy which is probably the dumbest bit of all.

My first injury was as reported below - I'm not sure because I never got it x-rayed but I suspect I may have had a crack fracture in my tibia. Just as I was recovering from that (about 4 weeks) I did something I still shake my head at..... I decided to kick some fence palings in half (for the fire) by placing them over 2 bricks and stomping down in the centre - all was going swimmingly till I stomped down with all my force directly onto one of the bricks (even dumber I was wearing my leather work shoes so no cushioning) - suffice it to say I had a very tender and blue/black heel for a while. The inactivity and extra weight from not training has also meant I've had a dollop of Crook Back Syndrome as well - but now I'm just whinging.....

I probably could have run over the last 3 or 4 weeks or so but with the cold weather, some extra tonnage and loss of fitness my heart just hasn't been in it. But I can feel the stirrings of motivation (or is that just my man boobs jiggling?) after reading the Twelve Foot reports on CR and wishing I was there.

So time for a commitment - I will run either this evening (depending on what time I eventually get home) or at the very least tomorrow.

There I've done it!

Hmmmmm

Just as things were coming along nicely too...

Long story short - I zigged when I should have zagged at training on Friday night and copped a nastly blow to my left shin.

It was pretty miserable on Saturday but with my new enthusiasm (planning to run 96k is a wonderful motivator) I insisted on pushing out a run. By Sunday I could barely walk let alone run,

I haven't gone to the quacks to get it checked - if it is something bad I'd rather not know - that way it will heal faster :-) I'm hoping to run tomorrow but it may be wishful thinking.

In any event it casts some definite doubt about fronting for PMC - but I haven't chucked the towel in yet. With a no taper build-up I still reckon I could have a crack.

Only time will tell.

Pre Dinner Doddle

Today Total: 6k
Week Total: 43k
Month Total: 111k
Year Total: 737k
Consecutive Days Running: 7

I pulled up a bit sore after a hard training seesion last night and felt that I needed a bit more recovery than what I got out of my lawn mowing session this afternoon. So after pruning the roses it was off for another easy 6k around the foreshore.

All up 6k in 34.49 @ 5.48 av.

Scott asked whether I'd done PMC before? Well no not all of it. Last year I DNF'd at 62k - it was just 2 days after my dear old Dads funeral and the tail end of a month or so of high stress both physically and emotionally (it also coincided with a major restructure and promotion at work) - I was exhausted before I started and as I had a 7:00am flight to NZ the following morning I figured I had done enough when I hit Brooklyn (it was an "up" year) and so I jumped a train home.

I really enjoyed it though and would really like to knock it on the head this year - I've never run 96k with hills before - I have done 94k on the flat so I'm confident I can do it. Given my preparation has been a bit patchy I'll be happy with a finish in whatever time - the starting plan will be to run it in about 12 hours and just see what happens.

Hmmm it is getting closer....

Easy Six

Today Total: 6k
Week Total: 37k
Month Total: 105k (Edited to fix earlier error)
Year Total: 731k (Edited to fix earlier error)
Consecutive Days Running: 6

Just an easy 6k around the foreshore in 36.17 @ 6.03 average - sweet :-)

Tempo Time

Today Total: 8k
Week Total: 31k
Month Total: 104k
Year Total: 721k
Consecutive Days Running 5

After a 1k warm up I took the pace up to what felt like tempo pace for my current fitness/weight for the next 5k.

Finished up with 5k in 26.36 @ 5.19 average for the tempo bit and with the final 2 warm down k's included a total of 8k in 45.12 @ 5.39 - getting there.

6k Cruise And Yet Another Gadget

Today Total: 6k
Week Total: 23k
Month Total: 96k
Year Total: 713k
Consecutive Days Running: 4

Another easy run tonight - extremely pleasant and still around the foreshore. I barely raised a sweat for 6k in 37.15 @ 6.13av.

Now to answer some questions:

The new camera is blue - I don't think brown is available in Australia and silver is so baby boomer! Besides the blue accessorises better with my blue 205 or red 305 :-)

I purchased it from digitalcameras.com.au for $498.00 (I had a $10 voucher and paid by paypal which was the cheapest option). I highly recommend them - ordered lunchtime Friday and had the camera mid morning Monday.

And nope - I'm not doing SMH - I'm allergic to crowds and having done it three times ('97, 98 & '06) I have no real desire to do it again - give me Fat Ass or a trail any day!

Oh yeah - I took delivery of my latest gadget today - a battery extender with a USB out port - the cool thing is it comes with a USB to 3 different sized jacks adapter so when I'm out 'n about I can now recharge my mobile phone, the cackleberry, my garmin/s and camera all from the one device so long as I have enough A4 batteries. It even has a 3 LED torch built into it - man I love gadgets!

Double Digits

Today Total: 12k
Week Total: 17k
Month Total: 95k
Year Total: 707k

It has been a while since I've managed a midweek double digits run - so things are definitely on the up & up.

Having arrived home from work a bit earlier than usual I really didn't have any excuses not to so I headed off on my parks & foreshore route and a nice comfy run it was too.

Finished strongly with a sub 5min k to end up with 12k in 67.55 @ 5.40av. Pretty happy with that.

Easy 5 & A New Toy

Today Total: 5k
Week Total: 5k
Month Total: 73k
Year Total: 695k

The coach said an easy 30 minutes tonight so it was out and back along the foreshore at 6min pace - 5k in 29.49 @ 5.58 av - easy peasy.

I took my new toy for a run with me - an Olympus MJU 770 WS - um it's a camera if you hadn't already known/guessed :-)

I've long wanted a camera that I can take on my long bush runs that I can sweat all over and bash about and the 770 being waterproof to 33', shockproof to survive a 5' fall, crushproof to 100kgs of direct weight as well as having an ultra-slim design (2cm thick) fits the bill perfectly.

Sits nicely in the hand while you run too - at less than 200gms inclusive of the battery I hardly noticed it given I often run with a handheld waterbottle more than twice the weight.

And whilst I'm bragging - it also has video with sound and with a 2GB memory card I can grab more than 30mins of video at 640 x 480 - kewl!

For the tech heads it is 7.1 megathingamee-bobs with a 3x optical look closer widget.

And yes (before anyone asks) - I did take some photos with it on my run tonight but I don't have my puter with me so I can't download them yet.

I love toys - how excitement :-)

EDIT - here is what I see when I run the foreshore trail of an evening - this view isn't the best one but I didn't go very far last night. For out of towners - yes that is Centrepoint Tower.

Almost A Long Run

Today Total: 17k
Week Total: 38k
Month Total: 68k
Year Total: 690k

The deal was I would start running towards Sydney from our place up the lake and Mrs 2P would pick me up somewhere along the way. If I made it as far as the freeway I'd just turn around and start heading back.

It was a pretty good plan and armed with a handheld and a $10 note I figured I was good for 20 or so k before I got caught.

I started out really conservatively at 6.45 pace as it is uphill for the part. I was struggling to get into the groove and despite implementing the Tesso "go before you go" routine I needed to duck into the bushes rather urgently at 3k. Good thing some people had littered and I found a maccas bag choc full of serviettes - you can get lucky sometimes :-)

Feeling much better the pace picked up a bit and I was clicking em over at about 6.20 pace - nice LSD stuff. Stopped at the Caltex on the Pacific Highway (10k) at Doyalson for a refill of Gatorade and after that felt fantastic - I started pumping out sub 6 min k's - each one quicker than the one before.

By the 17th k I was down to 5.10 pace and feeling fine but just as Garmy beeped a toot on a horn indicated I'd been nabbed - Mrs 2P must have been a bit keen to get back to the brood for Mothers Day lunch.

Oh well - not the 20+k I was looking for but after a scratchy start it was a great run and a good confidence builder. All up 17k in 1.43.46 @ 6.06av.

Happy Mothers day to all the mums out there ;-)

Three In A Row

Today Total: 5k
Week Total: 21k
Month Total: 51k
Year Total: 673k

Nuffin too fancy - just a 5k recovery style run as an out and back around the foreshore. It was going to be 6k but a rather nagging matter (read I needed a loo) had me cutting back through the back of Massey Park Golf Course.

All up 5k in 29.39 @ 5.56 av.

Play It Again 2P

Today Total: 8k
Week Total: 16k
Month Total: 46k
Year Total: 668k

Same run as last night just a bit faster. Started out at around 6min pace for the first 2k - then ramped it up a bit for the rest including a sub 5 last k.

Saw CR Aunty Karen as I passed her place with 300m to go - I was on a mission and didn't want to stop and natter so I just called out a greeting but as it was pretty dark I'm not sure she knew who it was.

All up 8k in 44.24 @ 5.33 av.

Easy Eight

Today Total: 8k
Week Total: 8k
Month Total: 38k
Year Total: 660k

Pulled up really well after Sundays run and then had a really hard night of training on Monday night.

Work has been a bit bonkers lately so between an early start and a late finish yesterday running wasn't an option. Another late one today but I was determined to get out.

Just cruised around the foreshore in blustery but warm conditions - all up 8k in 47.43 @ 5.57 - one of the slowest road runs I've done in a while but it's done.

Purrrrrrfect

Today Total: 14k
Week Total: 30k
Month Total: 30k
Year Total: TBA

Well that run was the cats whiskers :-)

Ran out along Narrowneck from the locked gate to the fire tower and return.

Conditions couldn't have been more purrrrfecterer - 17 degrees, crystal clear skies, not a hint of a breeze, and views to die for - Mt Solitary on one side and Megalong Valley on the other. Man was I in my happy place.

Rediscovered that running up hills at 1000m ASL with a camelbak is a bit of a different proposition than doddling on the flat around the Parramatta River - still I surprised myself with how much I actually managed to run.

All up 14 hilly k's in 1.38.35.

I needed that :-)

Gently Gently

Today Total: 8k
Week Total: 16k
Month Total: 16k
Year Total: 642k

Well so far so good - while I'm still getting over the dregs of the lurgy at least last Tuesdays run didn't do any harm - in fact my disposition has improved quite a bit - if only the last bit of junk on my chest would clear....

POETS Day today so I got home early enough to head out before it got dark. I did an 8k loop I haven't done for ages that takes in a number of Concord parks and the foreshore as well - except for the distinct lack of hills Concord is a pretty nice suburb for running around :-)

I pretty much just cruised around at a fairly even pace though I did finish a bit quicker with a 4.58 final k - all up 8k in 45.25 @ 5.41 av.

Off to see the Halfpenny in Bathurst this weekend so might get a chance for a run up the mountains on Sunday arvo.

New Month New Me

Today Total: 8k
Week Total: 8k
Month Total: 8k
Year Total: 634k

After Sundays disaster I was pretty keen to make ammends. So tonight after work I headed off around the bay sporting my PrincetonTec 1W headlamp - it's pretty dark out there in places.

Well happy to say it went perfectly 8k in 44.54 @ 5.37 average. Pretty gorgeous out there under a fullish moon, still conditions and stunning light reflections off the water.

Noice - now where are my keys???

:-)

One Step Forward Two Steps Back

Today Total: 3k
Week Total: 18k
Month Total: 34k
Year Total: 626k

After feeling pretty chirpy on Thursday night I woke up Friday morning feeling all chesty and yuck again - bugger! Worked Friday then rested up all day Saturday - which meant I missed the CR5k Challenge that I had been looking forward to - double bugger!!

Headed out mid-morning today for a trot and I even wore my CR cap for extra motivation - I mean you have to put in a good effort when you are wearing colours don't you? When I hit 2.5k my legs felt like they were about to fall off and my breathing and heartrate were all out of shape - triple bugger!!! At 3k I quit, slipped my CR cap in my pocket, tucked my tail between my legs and walked the shortcut route back home through Massey Park Golf Course.

It's a bit frustrating but it can't last forever.

Consistency

Today Total: 5k
Week Total: 15k
Month Total: 31k
Year Total: 623k

Well consistency is the key. Sadly I'm notorious for losing my keys ;-)

In an effort to re-create a good habit I forced myself out the door after a miserably hard and long day at work. I'm glad I did. Just a quick lap of the Concord Golf Course - 5k in 27.29 @ 5.29 average. Fairly consistent for the first 4kms then I blasted out a 4.48 for the last k which felt good. Given the lack of training, the illness, and that I am now 4kgs heavier than when I toed the line for Six Foot I'm pleasantly surprised at how much fitness I've retained - guess all those long 3, 4 and 5 hour trail runs over Christmas and earlier this year must have really given me a good base.

As the old saying goes the only time success comes before work is in the dictionary.

ANZAC 10k

Today Total: 10k
Week Total: 10k
Month Total: 26k
Year Total: 618k

Well the result of my big day out with the Hellgate crowd was that it freshened up my chest infection - so the last few days have been pretty miserable. But enough of that - time to get out there and do some k's if I'm seriously going to have a crack at PMC in 51 days time.

It was so still this evening that the water was like glass around the Foreshore Trail and as the sun set the reflections on the water were as stunning as they ever get.

All up 10k in 58.16 @ a very consistent 5.50 pace throughout - I'm pretty happy with it considering how few k's I've done lately.

Hellgate

Today Total: 10k
Week Total: 16k
Month Total: 16k
Year Total: 608k

Well commonsense won out - I didn't do Hellgate but I did get a run in on part of the trail.

There were 10 starters (and finishers) and after they got going I drove down to the Jenolan Campground to set up an aid station and make sure everyone chose the right ridge to go up.

From there I drove through to Mt Lakeman and set up my mobile muncherama again. As the tail-enders came through I joined them for a trot along the Blood Filly Fire Trail and then the first k of the Moorara Boss Fire Trail - absolutely delightful :-)

When I arrived back at the S/F I found Spud had already finished and we just shot the breeze until in their ones and twos the rest started to arrive.

Everyone was highly complimentary of the route - well except for those that accused me of being a sadist :-)

All in all a very successful day.

It Lives

Today Total: 6k
Week Total: 6k
Month Total: 6k
Year Total: 598k

I've been crook - not ya muckin around kind - ya fair dinkum full ubangi flu thingee, sore throat, chest infection, achey bits and lots of gunk! To top it off just as I was starting to get better I got a "lets glue your bum to the dunny" tummy bug which lasted a couple of days - sheesh I'm not taking a holiday again any time soon.

Ok - I'll stop whinging......

The upside is the calf injury I did during Six Foot that was still giving me gyp in Thailand and some emerging achilles tendonitis have all cleared up - so that's a positive :-)

Anyhoo even though things are still a little gunky I thought I'd try a trot this evening. It actually went surprisingly well considering my last run was on March 29 and I have done very little since Six Foot Track - my cardio fitness seemed unaffected though my legs felt a bit wobbly and crampy when I finished - all up 6k in 32.52 @ 5.29 av - pretty happy with that considering. It was a really lovely still evening around the bay and the sunset full of oranges and pink hues was stunning which added to my overall enjoyment of being back out and running again.

It is highly unlikely that I will run Hellgate on Saturday as I think it would be a bit silly (apart from anything else I'd have to camp out to have enough time to put out the water drop and in this weather with this chest.....) but I'll still go along on the day for organising and supporting duties (as I can put out the water after everyone starts) and probably do a shorter out and back along Black Range after I dismantle the water point. I haven't completely discounted running yet as I really wanted to do this one. It'll be interesting to see how I pull up tomorrow....

Wim2p

Well I survived Thailand ok but the trip home nearly killed me :) Ok slight exaggeration but I am suffering an industrial strength dose of plane induced crook back syndrome. To add insult to injury I awoke at 2:00am on Friday morning (arrived home Thursday) to discover I had apparently swallowed an echidna bum first during the night - or so I thought judging by how sore my throat was. I may end up resorting to antibiotics - it has been nearly 5 days now and no signs of the bugger improving.

So no running for a while.

Anyhoo the last couple of days in Bangkok went by in a blur of shopping and site-seeing. The weekend markets, the Grand Palace, Chinatown, the Sky Train, temples, and just wandering the streets all now just form a kaleidoscope of images in my my mind.

Thought I'd google earth the 2 runs I did manage to get in while I was away. This first one shows the run from my hotel (just one street over from Kaoshan Road for those who know Bangkok) down to Sanam Luang (Royal Field) for 3 laps and home again. Wat (temple) Phra Kaew and The Grand Palace are the complex immediately to the south of Sanam Luang.
This next one of Thong Pha Phum is low res but in profile it gives you an idea of the terrain - the second set of mountains into the distance form the Thai/Myanmar (Burma) border.
In the picture above you will notice if you look close enough I crossed the river on my run - the photo below shows the bridge I ran over and a part of the mountain backdrop for Thong Pha Phum.
I'll also post another couple of shots tomorrow that well represent my time in Thailand.

Thanks for the comments while I was away folks - much appreciated. I will endeavour to do some blog reading catcherupping over the next couple of days.

Just An Update

We had an early start yesterday morning as we visited Hellfire Pass - the site of one of the toughest areas on the infamous Thai-Burma railway. In a joint venture between the Thai and Australian Governments there is a fantastic museum there. Then you can walk down to the cutting - not easy on a full tummy with plenty of water, good footwear and concrete steps - you can't begin to fathom how difficult it must have been for the prisoners. There are no rails (the Thai's let the track go from a few kilometres South of this point) but many of the original sleepers and the ballast are still there.

To see the conditions under which they worked leaves you over-awed.

After that - we the travelled for 2 hours on a train on the actual railway constructed by the prisoners back to Kanchanaburi the highlights being traversing a massive trestle bridge alongside the river Kwae (Kwai) and then ultimately crossing the river into Kanchanaburi itself - there were actually 2 bridges built over the river during the war - a wooden one and a steel one about 200m apart. The wooden on is long gone but the steel one still stands today.

We the did a bicycle rickshaw tour - I felt guilty having this fellow taking us around but the reality is if you don't use them they can't earn any money - the tour took us to another simple museum built like the original sleeping huts the prisoners slept in.

Our rickshaw then took us to the war cemetery - I can't begin to describe this experience - row after row after row after row of Aussie boys, English lads and Dutch. Some of the inscriptions by the families were heart tearers. To be honest I'm glad we were short on time as I don't think I could have taken much more - though I was extremely gratified and felt privileged to have been able to pay my respects.

From there it was to the bridge again where we could walk across the bridge - I'm not talking about a walkway alongside the bridge - I mean actually over the tracks! They have little platforms every so often where you can jump off to the side if a train comes. And as for safety rails - the Thai's obviously don't understand the concept - I loved it!

Today was another 41 degree scorcher and w chose to just have a free day in Kanchanaburi befor heading back to the outskirts of Bangkok - I could have had a run but I elected to spend all my time with Mrs 2P just mooching about.

Tonight we are in a magnificent Teak House - everything is teak - the floors the walls, the 12' ceilings and the furniture


Absolutely gorgeous - happy 2P :-)

Thong Pha Phum

Today Total: 6k
Week Total: 11k
Month Total: TBA
Year Total: TBA

We arrived at Thong Pha Phum today at 3.00pm by songteow (a ute with 2 parallel benches in the back) and while everybody rushed for the airconditioning (we've been without it for 2 days) I headed out for a run in 41 degree heat.

3k out of town and half my water was gone so time to turn back around and head in - the view of the jagged mountain tops which are the back drop to the town was stunning.

All up 6k in 36.07 - really happy to have got this one in.

Yesterday was a huge day. Based on the lake at Sangkhlaburi we had cruise in a long boat to a pick up point and we drove to a very small Karen village for our hephalump ride. Elephants are way cool animals and I elected to ride back with out guide whilst the others came back by bamboo raft.

The afternoon was a trip to 3 Pagoda Pass right on the border with Burma and saw some of the relics of the Burma Thai railway. Then some temples, a Mon village and an orphanage. We also walked across the longest wooden bridge in Thailand - some 850m.

So it was a pretty weary group that arrived back at the guesthouse.

Today we visited a Karen village and played with the school kids and looked at how the villagers sustain themselves - very educational and humbling.

Looks like a storm heading in which might bring a bit of relief.... Well till it stops anyway :-)

Sunuam Luang

Today Total: 5k
Week Total: 5k
Month Total: 176k
Year Total: 571k

I woke up at 5AM this morning so I quietly slipped out a bit after 6 (when it became light) for a bit of a doddle.

Took off a bit fast - as you do after 3 days break and made my way down to Sunuam Luang - The Royal Field. Given the traffic was already quite heavy I just opted to do a few laps.

There was a few Thai joggers out and one real racing snake (complete with Nike racing flats and a Polar HRM & footpod) who gave me a big "suwatdee" as he passed and a big beaming smile.

On my second lap I ran into some lads from a local Thai Boxing stable - they weren't going very fast but amazingly a few of them had tracky tops on! There I was sweating like a murderer on death row waiting for a pardon in Texas and these guys looked as cool as cucumbers.

It was already over 30 degrees and about a million percent humidity so I called it quits when I racked up 5k in 27.34 and bidding farewell to the Grand Palace I just walked slowly back to my hotel.

Mission accomplished :-)

One Night In Bangkok

Well 2 actually - and I can never remember the second line to the chorus - something about humble which being an over-cashed westerner here it is hard to be - I really struggle in Asia - I constantly feel guilty - it also doesn't help that the ATMs only dispense 1,000 Baht notes and the price of a coke (the cola kind Rachel) is about 15 Baht.

Anyhoo today we saw a lot of temples - I'm talking sitting Buddha, reclining Buddha, standing Buddha, lucky Buddha - I think we even saw one Buddha doing a handstands - seriously though even in Bangkok the locals are very helpful - my natural defences borne from China had me on gaurd when folks were in fact entirely ingenuous - as a Taoist at heart I think I love Buddhists :-)

Met with the group we are doing the tour with - one Irish, 2 English, 2 Yanks and a Brazillian (how much is a brazillion anyway?) and so far 1 no show. Our guide is a local Thai - "Soon" - and she is a rookie in terms of guiding trips solo but I'm pleased we have her - I love it that we have a local guiding us.

At our briefing tonight Soon made it quite clear that were we are heading is remote and VERY, VERY conservative - women need to bathe in a t-shirt and knee length shorts and men should wear knee length shorts as a minimum all the time!!!

Jeepers batman - I guess my Nike and Diadora's aren't going to cut it - so instead of the early night we had envisaged it was down to the night markets for a bit of shopping - I now have 2 pair of knee length shorts that make me look like an Oompa Lumpa on steroids!

Well tomorrow we head off into the boonies so not sure when I will blog again - wish me luck ;-)

Made It

Made it and the technology works - woooohoooo.

Well a 9 hour flight in cattle class is a 9 hour flight in cattle class - frankly I'd rather run for 9 hours :-)

Anyhoo we managed to find somewhere to stay - it aint the Ritz but it'll do - went for a wander around the streets but as we are still acclimatising to the heat and humidity we wimped it and had dinner in the hotel.

Amazing - what would have cost $40 or $50 for takeaway for food alone at home was $24 - even at hotel prices - and the meal included a carafe of wine and 2 x 630ml Singha beers.

Hope to get a good sleep tonight - I'm knackered.

Leaving On A Jet Plane

Well that's it - I'm finally packed.... good thing daylight savings ends tonight because that means it's really only half past midnight now. Gotta be up uber-early to get to the airport to fly out to Thailand and I'm a twee bit weary - the last couple of days have been a bit hectic with a personal matter that almost put the kybosh on the trip - oh well I can always sleep on the plane.

It's an Intrepid tour which is the tour you have when you're not having a tour - their laid back (yet cultrually sensitive) approach, small groups and plenty of free time really appeals to me - none of this 'on the bus, off the bus' stuff with intrepid.

Allegedly part of this tour (of which I know surprisingly little for someone who usually plans everything to the 'nth' detail) has me traveling by hephalump, longtail boats, minibusses and trains. I even get to spend a night as a 'home stay' in a karen village - oh dear my snoring and farting will be a bit of a shock for them I dare say - oh well it's only one night.

The highlight (well my pre-conceived idea of a highlight) for me will be the trip to Kanchanaburi where we will visit the Hellfire Pass Museum and travel by train on the infamous Thai-Burma railway to the Bridge over the River Kwai. A chance to pay my respects is something I feel honoured to be able to do.

Anyhoo - I had hoped to get another run in today but will have to settle for 22k for this week - I've packed a set of running togs (including my CR cap) but I don't know if I will get the chance to use them. I also don't know whether I will be able to blog via cackleberry - in theory yes - but I never trust the technology till I see it work.

In any event even if the cackleberry works I wont be able to comment on your blogs as the new blogger just wont be in it from a pda - but with luck I will still keep up with all your shenanigans via bloglines.

In case I am in a technology void - best wishes to my very good mate Miners for the Port IM - I'll be back in time to wish all you Canberra-ites luck ;-)

Ciao for now ;-)

Quick Six

Today Total: 6k
Week Total:22k
Month Total:164k
Year Total: 471k

Managed to squeeze in a quick run between mowing the lawns after work and heading off to training tonight.

Right twin grumping big time.

That's A Bit More Like It

Today Total: 10k
Week Total: 16k
Month Total: 158k
Year Total: 565k

After getting home late from work tonight I managed to pump out 10k in the dark around the foreshore - it was a little windy but the reflection of the lights on the water reminded me of what I am in for (and it aint all bad) when daylight savings comes and as the days shorten heading into winter - I love my lights :-)

All up 10k in 54.54 @ 5.29 av - certainly a lot better result than yesterdays dismal recovery effort.

The right twin is still acting out but another couple of days and he can have all the rest he wants....

Slow Recovery

Today Total: 6k
Week Total: 6k
Month Total: 148k
Year Total: 555k

Just slowly but surely nursed the twins through a flat 6k earlier this evening.

Pulled up pretty sore after Sundays fantasmagorical run - I know a few people have been concerned that it was too much too soon - but it left me with a deep sense of satisfaction and as I'm off to Thailand for a couple of weeks on the weekend I will have plenty of time to rest and also the opportunity to get in a couple of massages too :-)

I hope to get a few more runs in before I fly out - ideally I really want to get the monthly total up to 200k for March - really starting to look forward to Hellgate Gorge and I want as many k's in the leggies as possible.

Returning To The Scene Of The Crime

Today Total: 31k
Week Total: 46k
Month Total: 142k
Year Total: 549k

The Halfpenny had a full day of Rock Eisteddfod practice today and as I had to cross the Blue Mountains anyway I figured what the heck - why not do a lap from Explorers Tree to the Coxs and return.

Started out a bit after midday in misty rainy conditions with the temperature about 15 degrees - just the way I love Nellies Glen.

The right Twin started whinging right fro the very start the bastard but there was none of the ankle or shin pain I've had since Six Foot Track. In fact all the rest of the muscles in the leggies felt great.

*Rant Warning*

Coming up to Megalong Road I was really miffed to see that "Romeo's" cheer squad from last week had left half a dozen signs nailed to trees - I just don't understand some people - this bit is on private land and I wouldn't blame the farmer one bit if he (or she) kicked up a stink about the marathon. It's not just the littering - the nails are not good for the trees either. Sadly as I don't run with a claw hammer there was nothing I could do.

*Rant ends*

Went through Megalong Road in 51.30 (six mins faster than last week). It was much warmer in the valley and the sun was trying to break through the clouds so I backed off a bit - I've never done such a big/hard run just 8 days after 6ft before and didn't want to bonk.

I really enjoyed (as always) the run down the technical trail and the dip in the river (about the same depth as last week). Went across the "timing mats" in a smidge over 1.39 (5 mins faster than last week).

After the obligatory visit to the tank to top up the camelbak I recrossed the river deliberately going through the deepest bit (chest high) and headed up the hill.

Right Twin notwithstanding I couldn't believe how good my leggies felt - I ran all the way from the river to the base of the stairs at the limestone outcrop without walking - I've never done that before!

I kept making good time and arrived back at Megalong Road in 2.42 which was another first by a pretty handy margin - only 8k to go and I knew a training PB was well and truly on the cards.

Back across the cow paddock and onto Nellies Glen Road and I started to pay the price for my earlier energy outlay but the thought of setting a new benchmark time for me for this run kept me honest.

I surprised myself by running a goodly portion of the technical trail up towards the Nellies Glen sign but from there it was back to a walk.

When I went past the hugging post at the top of the stairs I had absolutely nuffin left - the needle was on empty and it took me longer than usual to traverse the fire trail back to the car.

Finished in 4.01.50 for a more than 18 minute training PB - wooohooo very happy 2P :-)

3, 2, 1, Take Em As Come

Today Total: 7k
Week Total: 15k
Month Total:111k
Year Total: 518k

I mowed the lawn in light rain after work and then decided to do a quick run before heading off to training.

Setting off with no pre-conceived idea I took it steady for the first 200m while my ankle got its act together.

On topping the short rise at the end of the street at Cabarita Junction my whole system just felt in 'go mode' so I let my legs stride out - not a peep from the Twins and even their ratty little mate the Artful Ankle had shut up.

Hmmm what to do - what to do? I briefly considered a tempo run but then had another thought - why not do 1 x 3k, 1 x 2k & 1 x 1k? Why not indeed...

The first 3k came in 15.11 @ 5.04 av - not feeling I'd worked hard enough instead of a standing recovery I just backed off a bit and went through the 4th k in 5.36 - rest over I rolled straight into the 2k which I completed in 9.54 @ 4.57 av - so far so good.

I took a 3 minute standing recovery and then set off on the final k which I did in 4.13 - this surprised me a bit because it was over undulating ground and I really didn't feel I was pushing that hard at all - the fastest k I've travelled on foot for a while.

All up 7k in 34.56 @ 5.00 av - then had a nice long walk as a warm down.

Not a bad session considering just 6 days ago I traversed The Track.

Right shin and ankle are still a bit sore - the right twin "catches" every now and then but was completely silent on tonight run - go figure!

Oh yeah - I did exaggerate a bit with the scourer story on the infected bits yesterday - I actually scrubbed it out with the face cloth - still looks a bit yukky today but definitely healing.

Happy days :-)

Back In The Saddle

Today Total: 8k
Week Total: 8k
Month Total: 104k
Year Total: 511k

After some pretty intense work on the recalcitrant twin, the shin and ankle over the last four days I figured it was time to get out for a plod. The rest of the body pulled up remarkably well - in fact I was much sorer after some of my training runs than I was after Six Foot this year - which is kinda nice and kinda frustrating at the same time.

Anyhoo the first 2k was a bit ugly as my ankle was grouching a bit and whilst there was some pressure from the twin it wasn't restricting me in any way. Somewhere along the third k I became aware that nothing hurt anymore so I stepped the pace up a bit - all good :-)

At 4k I stopped and had a bit of a stretch then turned back for home - felt even better - so I varied the pace a bit on the way back so all my muscles and joints got a bit of a stretch and work out - the splits ranging from 5.41 through to 4.58.

Finished with 8k in 44.08 @ 5.31av.

Now that I've cooled down a bit the right twin, shin and ankle have tightened up a bit but it doesn't feel like I've done any further damage - here's hoping it just continues to get better.

In other injury news - everything is healing well except for my left hand which has become a bit infected - nothing that the occasional scrub out with a scourer and application of antiseptic wont cure. My left shoulder is coming good too - it only hurts a little bit when I raise my hand above my head now - good thing I have short hair as I can wash it single handed :-)

BTW - thanks for all the great comments on my race - they were all very much appreciated.

Hamming It

And because my Team J mate Tesso likes pictures....

This shot is immediately after the race (obviously) - good thing I'd washed most of the blood, gravel and dirt off in Allum Ck. Looks a bit wimpy really - nowhere near as good as CJ's ones from a while back.

Here we are 2 days later - Only showing the left hand (pity this shot doesn't show the other side of the pinky as the back of the bottom 2 joints are particularly choice - I must have speared in with my hand in a fist) and my shin below - I also have a matching shoulder, thigh and right palm to complete the set :-)

The black toenail goes back to my Hellgate Gorge recce. You might also notice that my right legs ankle bone is not showing because the whole joint is a bit puffy from running pigeon toed to take the pressure of the Evil Twin for about 40k or so.

Fun game this running innit?

Six Foot Race Report

Yesterday Total: 45k
Week Total: 56k
Month Total: 96k
Year Total: 503k

I will start by saying I had an absolute ball out there yesterday - true it was a bit more interesting in parts than other years - but hey that's what makes for the good stories when we are old and grey - or - well - now for that matter :-)

The last few days of prep went well - there was still a bit of cheek coming from the right of the Evil Twins but apart from that it was all good.

Headed up the mountains after lunch on Friday and caught up with some of the usual suspects at the Edge then had a nice evening in company with Lulu, Wine Trail Runner, Jen_Runs, Owl, Sparkie, GoGirl, Don Juan and a special guest appearance by Cirque down from Briz-Vegas.

Running over my race plan before turning the light out I was quietly confident of PB'ing - true I had a low k Feb due to a virus but it was all at the "right" time - I had plenty of good trail runs in the legs and I'd built back to a 50k week last week. If I finished each split in my maximum allowable time I would go 5.52.

My plan was:

Nellies Glen Rd - 20mins
Megalong Rd - 57mins
Coxs - 1.45
Pluvio - 3.30
Deviation - 4.37
Finish - 5.52

I started in the back 3rd of wave 2 as planned but found myself overtaking lots of people on the first part - to be honest I thought wave 2 people would get away a bit quicker - I guess I'm just really confident on the steep downs.....

The trip down the stairs was exceedingly slow but I'd allowed 20mins in the plan so I just kept relaxed and swapping lame jokes with SuperFlake who was two back. We hit Nellies Glen Road in 20.30 - not too bad. My race plan was to run at better than 6.15 pace to Megalong Road and over the first (steeper) part I was very comfortable sitting on 5.45 so I just went with it knowing I'd easily slow up a bit when it flattened out around 4k.

Most of my wave were either pulling away or hooting past - fine good for them but I have a plan - and I did find a friend - Rob a tri-guy who had similar thoughts to me and we nattered on for the next couple of k's.

At about 5k maybe a bit after (?) we hit the first aid station and I had my first interesting experience - as I reached for a drink my right calf (Evil Twin No1) tore (? - read - popped, twanged, bloody hurt a lot) - I had to stop. Rob - as runners do (and even the odd tri-guy) -offered to stay and help but I shooed him on his way (thanks mate).

After a bit of a rub and stretch I couldn't run but I could hobble and then I did get back into a kind of lop-sided jog - but at this point to be honest, I thought it was hopeless and I came very, very close to stopping, turning around and limping back to the aid station and surrendering my chip. So close in fact that I actually did stop again and turn around... I looked back at the aid station a hundred meters back - deep breath time.

"Come on 2P - you can manage this - just look after yourself and you can run this out - a finish is a finish, is a finish" - I could see possibilities where seconds before there were none - I just wasn't ready to pull the pin quite yet - besides Megalong Road was less than 3k away, I could snatch it there if I needed to.

As I crossed the stiles into the cow paddock Sarge & Dazza K passed me giving me an A grade sledging which I returned in kind. This little interlude serving to get my spirit back on track. I did have a couple of nasty moments between there and Megalong Road but each time I managed to reign it in - "a finish is a finish, is a finish" plan 49c - sub 7 hours was firmly in play.

I went through Megalong Road in the high 57's - not bad - actually pretty close to plan - thank goodness I'd built a bit of a buffer early on - though when I saw all the spectators that little voice was whispering "DNF - it's easy no one will care - you've got nothing to prove" - "ahh bugger-off ya bastard - I care - go on - piss orf and leave me to it" came the louder reply and I kept jogaling. Note to self - I really must see about these voices in my head :-)

I ran with a limp down through the farms and when I hit the first hill I discovered I really couldn't power-walk so I just doddled my way up towards Pinnacle Hill - Garmy was telling me I was falling way behind my scheduled 6.30 av pace for this split but I wasn't panicking - I always thought I would fall behind the average required here.

Walking the climb must have stretched things out a bit because once I started to run again on the technical trail down towards Coxs I found that if I turned my right foot in a bit (pigeon toed) I could run without a limp - and from that point on though I could still feel a "pressure" there, but except for a few stabs and twinges it would remain just a dull ache for the remainder of the day - phew - crisis averted - I knew I could finish. From here on in I would take two cups of water at each aid station - one for me and one to pour over my calf.

I had a dream run down to the Coxs and I thought the running gods were paying me back for mistaking me for someone else they meant to punish - no conga lines at all and there were times I wondered if it was actually race day. It was also extremely pleasing to see the average time steadily falling on Garmy - maybe I can PB after all?

Through the river making sure to showboat for the photographer I was over the timing mats in 1.44.01 a bit ahead of schedule - things were definitely looking up - so time to sort myself out for the next bit.

I went a bit hard at first on the climb to Mini Mini and the twin reminded me in its own sweet way that this was not such a hot idea - so I slowed down a bit and was as upbeat and as encouraging as I could be to the steady stream of wave 3 and smattering of wave 4 runners who started to pass me by.

"That PB is starting to look dodgy again 2P - ne'r mind it is what it is - just keep going and we will see what we will see".

Up past the cattle yards (18.6k) and I was back to running - keen to make up some time on the short descent. I grabbed a water on the run and hit the steep down to the dip, the track was particularly corrugated here - I'm talking little canyons (wash-aways) in the road maybe 6 to 8 inches deep and maybe a foot wide at the top, running parallel lengthways down the road - I dunno what happened (no excuses) but it was slip, recover, slide, recover, slip, "oh faaaark" I speared in face first on one of the steepest parts of the whole track.

I saved my good looks :-) - but only at the expense of shredding both palms. My left shoulder, thigh and shin also copped a good grating as well. A veritable bevvy of runners helped me to my feet but I was keen to be on my way - luckily one of them spotted Garmy on the ground as I hadn't noticed he'd popped his pin. Muttering "thanks" and "I'm ok" to all and sundry I just tucked Garmy into my fuel belt (after checking the timer was still running of course) and kept going.

Criminitely - there was blood and dirt everywhere - I was mildly alarmed till I rationalised that a little blood mixed with sweat goes a long way and it probably looked a lot worse than it actually was. Unfortunately there was only a muddy puddle at the bottom of the dip so I'd have to wait till I got to Allum Ck in another 4k to clean up.

I wasn't too phased by my leg or shoulder (though the shoulder in particular stung a bit) but the steady dripping of blood out of my left palm was a tad disconcerting - that was my blood and I needed every single drop of it today! I was also conscious of the chunks of gravel embedded in me - I wasn't comfortable with them being there - they clearly didn't belong and I wanted them out - "Suck it up 2P - no choice - you will just have to wait".

Trudging up the last bit to Mini Mini someone ahead called out a snake warning and sure enough there was a big fat red-bellied black snake. "Christ on a bike - bad luck comes in threes - if this bastard bites me then I'm definitely re-targeting for 7 hours". This little bit of "humour" (you had to be there) was pivotal - I had a good laugh to myself and cracked out a few lame snake jokes to whoever was close enough to hear and got on with it. I also worked out that the pin was still in the band of Garmy (I hadn't noticed it before) and I fixed it on the walk - things were definitely on the up.

Over Mini Mini and running down to Allum Creek I chatised myself because I was being cautious - after all your skills don't go just because you have one fall and I got cracking again - down went the average time on garmy.... hmmmm PB or sub six?

I went through the first creek and kept the pace up to the aid station - the kind firies tried to divert me to the first aid station - but I got them distracted by telling them that I needed to save the blood and dirt for the photographs later. As I looked up I saw a girl sitting there who looked JUST LIKE GoGirl (uncanny) and I thought what a pity her race was done - turns out it WAS GoGirl but i didn't know till after I finished (must get my contacts prescription checked).

When I got to the next creek crossing I went upstream a few meters and had a bit of a bath - the cold water was heaven on my calf and I figured I was killing two birds with the one stone as I stood mid-stream patiently picking out all the bits of gravel.

Feeling much brighter and a lot more centred I headed up Pluvio knowing I was giving time away (due to the calf not letting me stride out) but reconciled myself to the fact that there was nothing I could do about it till I got onto Black range "just look after yourself mate - a finish is a finish, is a finish". I went through Pluvio in a PW 3.35.02 - it had taken me 1.51 from the river - my previous worst split being 1.47 in 2005. Still that was only 5 mins off my planned time and I still had 19kms to make it up.

I popped 2 Beroccas into my bottle (my sekrit anti-cramping strategy - they have magnesium amongst a whole lot of other good things and as it would be liquid form it should "get in"), I also took a Voltaren Rapid and a No Doz and headed off - trouble was I couldn't be arsed to run - my calf just wasn't up to it yet - "ok change of plan - just walk the first km (the steepest section) and let the precious bugger recover a bit".

It was a good plan because when I did start running it was all good and I got into a routine of running the flats and down at a reasonable pace and only walking the steeper ups - looking good - but then whether it was the lack of Feb k's or that I was running pigeon toed (probably a bit of both) my right adductor threatened to cramp (it never did actually cramp but a couple of times I had to stop and give it a rub when it did the "grabby bitey" thing and from then on I walked most of the ups slower than my fitness wanted me to). The plan had been to average 7.30 pace all the way to the end but I didn't get anywhere near this heading for the Deviation and ended up going through the campground in 4.48 - "well a PB aint going to happen but I have an hour and twelve minutes to do the last 10k to go sub six hours - hmmm entirely possible".

I fanged it down all of the hills in the Deviation and dawdled the ups (particularly the cliff) - by this stage I had also learned to slow down gradually to a walk as the sudden change of pace was the most likely cause of an adductor cramp and I needed to avoid those at all costs. Approaching Caves Road I was starting to feel a bit ordinary - but the cheer squad there (including Don Juan) chirped me up no end and when I hit the trail on the other side I fanged it. I did get passed occasionally through here but the net gain was positive and for once this section didn't seem to just go on and on and on.

By the last proper aid station I had 4.4k inclusive of 2 reasonably sized hills to go in 24 and a bit minutes - this was going to get interesting. I hared off but soon was back to grafting uphill - tear down the other side - graft back up - "you beauty this is the last up" :-)

I flew the last couple of downhill k's passing quite a few people who to their credit, though they were suffering, all without exception gave me way. You can hear the finish looooong before you see it (maybe 2k out) the buzz and the announcer over the PA just gets you right in the vibe. When I hit the formed track I risked a glance at Garmy - "bugger - there is no way I can go sub 6 but what the heck keep it going anyway and at least beat last years time of 6.03.00".

I came hurtling down the stairs and turned at the bottom - my memory is a blur of faces, pom poms and high fives - I've never been so ecstatic to finish any race - I do believe I let out a loud "wooohoooo" as I charged towards the finish. This one wasn't a PB, it wasn't even sub 6 - but am I happy? - Tchu betcha - I finished :-)

Ellie gave me my medal and some other poor chappy had the unfortunate privilege of removing my blood soaked timing chip - I had a couple of drinks of sports drink and went of to search for Mrs 2P in the crowd (who I couldn't see as I ran down the finishing chute) - a quick trip to the river to chill the leggies and back to get changed.

As always it was nice swapping stories with everyone at the end and also to finally get a chance to buy Ewen his beer (debt paid).

Whilst I haven't mentioned others (for fear of missing someone out) I will mention two of my good mates. Hats off to Jen_Runs - her 6.50 finish when lots of people didn't think she had a chance was simply brilliant. And to GoGirl you have such grace - you took your DNF with such a philosophical outlook - you are both an inspiration - thankyou.

Today I'm sore as you would expect - though the leggies aren't too bad - the naughty twin is still "pulling" a bit but I can walk on the flat without a limp so there can't be too much damage. My right shin and ankle feel like someone has given them a good thwack with an iron bar (due to running pigeon toed). I'm also having the odd spot of bother holding a knife and fork due to shredded hands (but as I need to lose weight that is not a huge problem). I'm also a tad wary about lifiting my left hand above shoulder height as my whole upper arm is a bit stiff - fortunately that has a very simple fix :-) The only thing I could really live without is the open wounds on my shoulder sticking to my shirt but I guess we all have to pay a price for our fun :-)))

Will I have another go? - Yep! That PB is still well and truly in me (and then some).

That's It, Shop's Shut

Today Total: 3k
Week Total: 11k
Month Total: 51k
Year Total: 458k

Last 3k @ 6.27 pace today just to shake the legs out from last nights quicker k's.

Race plan is done - so nothing else to think about - expect to PB (sub 5.53).

C ya's on the other side :-)

One Down

Today Total: 8k
Week Total: 8k
Month Total: 48k
Year Total: 455k

Had a massage today which was great - had a run today that was bloody awful - legs felt very heavy after the massage so I should have just done a light recovery style run.

What I did was some cruise intervals - I had planned to do 4 but pulled the pin after 3 - the right Twin is nagging a bit (nothing really - he's just a whingy bastard) but he will come good by race day - I've promised him icecream if he behaves.

Splits were 4.46, 4.45 & 4.42 with the float at around 5.45 pace - my final k was much slower than that though as I tried to just ease the heaviness out.

Anyhoo will do a very easy 3k (6.30 pace) tomorrow and the shut up shop - normal service will then resume at 8.05AM Saturday - it's all good :-)

Recovery Jog

Today Total: 7k
Week Total: 50k
Month Total: 40k
Year Total: 447k

Just a nice gentle 7k @ 6.28 pace - pretty sticky out there this morning though.

Very pleased to have put in a 50k week after the 25k and 16k of the previous 2 virus disrupted weeks.

Shaping up nicely and even the scales are being relatively friendly - with a bit of good management I'll hit the start line spot on 90kgs.

Rest tomorrow - something short and quickish on Tuesday - something short and slowish Wednesday and/or Thursday depending on feel.

The thing I love/hate about 6ft is that no matter if you are underdone, overdone or baby bear - it is still going to hurt - probably better not to think about it I suppose...

A Bit Of Twin Taming

Today Total: 23k
Week Total: 43k
Month Total: 33k
Year Total: 440k

Celeste - the Evil Twins are my calf muscles - I have bored regular readers witless with endless tales (some of them even true) of the Twins naughtiness over the last couple of years on this blog and the one that preceeded it.

Shane I reckon I'm going to nominate your comment for a CR Award next December - you cracked me up mate - thanks :-)

The sub-heading of my blog used to be "I won't be cowed by my calves" and by yimminy I won't! So last night they really got the treatment - ice, Brauer gel, Voltaren Rapid and Skins. Because they have been good for a while I was lazy with them this week - I should have jumped on them days ago!

When I woke up at 6:00AM they were still a bit grumpy but much improved so I decided to get my last medium long run out of the way today to give me maximum recovery time for next Saturday.

LOL - I can't remember the last time I ran more than 12k on the flat - probably have to go back to November last year! Oh well time to correct that little oversight.

It was a gorgeous morning as I took off around the foreshore to Canada Bay then up through Five Dock to The Bay for a lap and return.

It was also good and hot - just the way I like it :-) I just kept pouring the juice down my neck and kept the pace between 6.00 and 6.15 mins per k - all conditions are manageable - good practice for next week.

Ended up with 23k in 2.19.25 @ 6.04av and feeling good (though I had very squelchy feet) - a little twiggle from the twins but nothing to write home about.

Damn - looks like I'm out of excuses for next week - bugger! :-)

3k Tempo(ish) & A Quicky

Today Total: 10k
Week Total: 20k
Month Total: 10k
Year Total: 427k

The Evil Twins are still giving me a bit of gyp the cheeky buggers. The only thing I can think of is that the combination of a week off, the extra weight in the pack and the jolting down the stairs all combined to really piss them off.

Oh well - they will be right by race day - their behaviour is nowhere near as bad as times gone by.

Anyhoo I decided not to run yesterday and then today I went through the same ritual as Wednesday - warm bath, rub in the Brauer Gel and a very easy first km.

The energy levels are right up so on the second k I rolled up the pace to a gnats nut under tempo and ran the next 3k @ 5.15. Everything felt ok so I kicked down to around 5k race pace to split the 5th k in 4.39 which gave me just over twenty minutes of upper aerobic stuff which is enough given I didn't want to push my luck too far.

That marked the turn around point and I just turned for home and came back at a gentle 6 min pace - in fact I went 29.29 for the 5k home.

I can feel the twins conspiring but *touches wood (ie head)* it is just tightness and not injury and I know how to handle them.

Cold water bath with ice time MMMMmmmm my favourite :-)