Signed up for Sydney

31 July 2016

After much procrastination on what big race to run next, I signed up for the Sydney marathon today (last day for 'early bird' registrations too)! 

I've been following a marathon training plan on the 'My ASICS' app since May, so preparation is on track but will just need a little fine tuning now I have a race date locked in. As much as I like the My ASICS app, and it has been very useful in guiding my training for previous HMs and marathons, it is limited in being able to make changes. While I could start a new plan on the app, this would kick me right back to the starting 'preconditioning' phase, which won't work for the September race date, as I am about to move into 'race simulation' phase!  As a work around I have manually rescheduled the training plan to, hopefully, have me fully prepared and perfectly tapering for 18 September.

So I'm looking forward to running across the Harbour Bridge and past some iconic Sydney landmarks in my next marathon adventure......

Run Melbourne 2016

24 July 2016

Run Melbourne is a sentimental favourite for me as this was the first event I ran, back in 2013 when I was a middle-aged bloke just trying to get fit! Way back then I ran the 5km with Joel and Em; happy to get to the finish line in a bit over 26 minutes.  In 2014 I stepped up to the 10km (46:53) then 2015 it was the half marathon and a pretty pleasing time (1:39:46) as I was in training for the Melbourne Marathon (my first marathon) later that year. 

Today I was back for another crack at the HM and looking forward to a new route through Melbourne. With a start time of 7am, I was up early (4:30am) for a feed - a couple of wholemeal crumpets with jam and Nutella and a strong black coffee with some glucose. A quick hot shower to wake me up a bit more, then a banana and an Up&Go at around 5am. 

Kerryn (bless her) crawled out of bed and drove me into the city, dropping me off at 6am. It was dark and cold (5oC) so I was glad I had decided to wear an old fleece windcheater, as a throw-away at the start line (there were donation bins beside the start shute), but I did question my decision to go with shorts rather than leggings in the predawn chill.

The start was on Flinders St this year, just west of Elizabeth St, which was easy to access from the bag drop at Fed Square. Despite the morning chill it didn't take long to warm up, as we headed off to run a loop around Docklands. This was great and as we ran past the Polly Woodside with the sun rising over the city, I was filled with a sense of joy - how great is it to be able to run!! 

Sun out and blue skies - I was glad I went with the shorts and long sleeve top combination, as we ran through the Alexandra Gardens and turned down St Kilda Rd. 

The course had quite a few turnaround loop backs - in the Botanical Gardens, Alexandra Ave and Batman Ave. I took water and electrolytes at each drink station, and while I carried a gel on my waistbelt I didn't use it. 

I ran at a good pace throughout the race and, while I didn't use headphones, there were some nice periods of flow. Within the last 5km I knew I was a chance to PR so kicked hard for last few kms. The climb up Wellington Pde was an effort but I keep at, as I knew there was a downhill in the run home, along Batman Ave and into Birrarung Marr to nail a new PR 1:37:45, improving my HM best by 2 minutes!!

As much as I really enjoy Run Melbourne, the post race nutrition is sub-standard - a bottle of water and a sachet of protein powder (no fruit). I grabbed a coffee and tub of yogurt at Flinders St Station before catching the train home, making a mental note to bring fruit and fuel for 2017! 

PS: lesson learned in the post race refuel as I felt pretty uncomfortable in the guts until mid afternoon due to hunger pains. 

Oh the DOMS

16 July 2016

Saturday long run today but tough going getting back into regular training plan and strength work after Japan holiday. 

Strength conditioning has dropped off with three weeks out of gym. Needed to back off weight by around 10% in the strength training sessions this week. But the dreaded Delayed Onset Muscle Soreness from Friday morning gym session made this morning's long run hard work. 

Glutes were pretty tender in warm up but felt OK once I got moving, running at a comfortable pace. But with any stop on the run, traffic lights or drink stop, things quickly felt tight and sore. 

Warm down stretching, following 15km run, was slow going and tough, with soreness in glutes, hamstrings and quads. Spent a bit of time foam rolling to try to ease soreness but been stiff and sore all day. A good night sleep should help!

Wholemeal pancakes with fruit and yogurt for brunch now part of the Saturday morning long run ritual!!

From one extreme to another

13 July 2016

Conditions were warm and humid when running in Japan during the previous two weeks. Shorts & t-shirt were running attire and these were totally sweat-soaked by the end of each run. 

This morning's run was a complete contrast with a strong cold front hitting Melbourne overnight so low temperature (5oC) and strong southerly wind gusts made for a wicked chill. 

Full winter garb on for the run - long socks, leggings, long sleeve top and tshirt, windbreaker, gloves and beanie but I was still cold!

Ran one of my usual 14km loop routes before work. Cold start despite the winter attire and 2kms in I was still very cold - in the morning darkness and wicked chilly wind I did wonder why the f#*k I had bothered to get out of my nice warm bed. I guess this is the power of habit - getting up early for a midweek run before work is just something I've been doing for nearly 4 years now. It's my routine!

By the time I got onto  Mullum Creek trail, about 5km, I was starting to warm up but no chance of sweat soaked t-shirt this morning. 

My pace was a bit slower than I had  but conditions were miserable - only positive was no rain. A long hot shower and steaming bowl of Kerryn's porridge for breakfast was my incentive to get it done!

Running in Japan

24 June 2016

29 June 2016

3 July 2016

I really like going for a run when I am traveling. On business trips I'll always pack my running gear and get out for an early morning run. A great way to start the day and enjoy a different perspective on a city that I am visiting. So far I have run in Sydney (nice views of harbour bridge and opera house), Adelaide (along Torrens River), Canberra (beside Lake Burley Griffin), Brisbane (along the Brisbane River) and Wellington, NZ (beautiful along the waterfront, past Te Papa). 

So the recent family holiday in Japan gave another opportunity to run while traveling and in a little more exotic destination than Australia/NZ! 

This was exciting and challenging. Exciting in that it was totally new and different. Challenging due to the warm humid conditions (a real contrast to mid winter running in Melbourne) as well as the unfamiliarity of the terrain; confounded by the distinct lack of street signage and confusing street numbering (e.g. buildings are not numbered sequencially in Japan). 

First run was 10km in Tokyo. We were  staying in Asakusa not  too far from the Sumida River. A walk through Senso-ji temple to the river to check out the views of the Tokyo Skytree also revealed a pathway beside the river - perfect for running!

Easy to find from our accommodation and easy to navigate - just stay beside the river and run. Also nice and flat so good for a comfortable pace in unfamiliar territory!

Running in Kyoto was a 14km loop from Higashi Honganji (Eastern Temple) to the Imperial Palace via the Karasuma Dori, which turned out to be a busy main road for both cars, bicycles and pedestrians. Returning from the Palace involved a lot of dodging an weaving through businessmen on their way to work and groups of elementary school kids walking to school. I must have stuck out like a sore thumb - a tall sweaty westerner running through the early morning commute. 

The Higashi Honganji is a picturesque temple 

but views of the Imperial Palace were obscured by high stone walls and lush green trees that did offer much appreciated shade on this sunny and steamy morning. 

A very flat route and despite lots of dodging and weaving, I ran this at fairly cracking pace of 4.47min/km!

My Hiroshima run was eventful and very challenging - let me explain.... The  Memorial Peace Park and nearby Hiroshima Castle provided some interesting landmarks to run around, while the two arms of the Ona River and major roads with numbered streetcar routes helped avoid getting lost, which was good as I had no set route in mind when I started my early morning run. 

 

It was a very warm 28oC and humid morning but I had plenty to drink (~1L) before starting and found a drinking fountain on route, which was much appreciated. Being Sunday morning and not running on major roads, the paths were not busy apart from a few walkers and other runners. The flat terrain and warm conditions made it easy to run at a fast pace, and I comfortably covered the loop course (which kind of evolved as I ran) of bit over 12km, in less than an hour. 

Returning to the apartment, Joel was awake so I asked him to join me for a short continuation of the run, over to river and back - as a 'warm down jog' for me and an attempt to keep his fitness levels up for his footy (on returning home).

We set off at a comfortable jogging pace and chatted about the holiday and footy - very enjoyable to be out running with my boy! We had been going for about 15 minutes and had just turned to head back to the apartment when it all went pear-shaped!!!

Stopping at a traffic lights Joel said he felt sick and he looked really pale. I asked him if he wanted to stop but the lights changed and he took off - fainted half way across the road and collapsed, head first into a metal crash barrier. He was splayed across the roadway and had a deep gash on his chin that was bleeding profusely.  It was very frightening (even now I can vividly recall this happening, in nightmarish slow motion)!

A couple of kind locals helped me lift Joel of the road and get him to a shady spot. Although the language barrier was significant, this Japanese couple were incredibly kind and helpful, providing a towel, water bottle, wet wipes and bandaids for first aid (I don't know their names and will never see them again but am eternally grateful). Fortunately Joel came around very quickly, the bandaids stemmed the bleeding, and with some rest and a drink of water we were able to slowly stagger back to the apartment. 

We spent the rest of the morning navigating the Japanese healthcare system to get Joel's chin sutured - but that's another story!

Apart from bit of scar on the chin, as a unique Hiroshima souvenir, lesson learned. Be careful running in unacclimatised conditions! Joel underestimated the warm conditions, didn't drink enough before running and so dehydration cause him to faint. That we didn't  pay enough attention to the warning signs and stop as soon as he didn't feel so good, contributed to the split chin (as well as a bruised knee and shoulder). It could have been worse!