Toast and Stuff

The Plan

2012-01-21T07:49:00.002+10:00

I have a schedule now ...

Tuesday's speed work, Wednesday Tempo/Hard 18k, recovery Thursday's and Friday Medium runs un tp 24k

Sunday 22 Jan - 34k (21mi) at 12 weeks to Boston this is will be hitting one of my two longest runs and it will bring up a weekly total of 95k (59mi)

Saturday 28 Jan - Easy 24K
Sunday 29 Jan - Brisbane Road Runners probably the 10k as a lactate threshold effort and would be good to run a sub 40 for the first time having a go at this distance

Saturday 4 Feb - 32K (20mi)
Sunday 5 Feb - Gatorade Tri Series Race 5 Caloundra

Sunday 12 Feb - Brisbane Road Runners - 10mi (16K), Total run to be 29K with a marathon pace for 19K so the 10mi should fit the program

Sunday 19 Feb - 24K Recovery weekend - go to Meblourne for family birthdays

Saturday 25 Feb- 35K (22mi)
Sunday 26 Feb - Gatorade Tri Series Race 6 Raby Bay (1/2 mara at BRRC would have been nice)

Saturday 3 Mar - 29k (18mi)
Sunday 4 Mar - Brisbane Road Runners - 10 or 15k

Sunday 11 Mar - Marathon Pace 23k with 29k total (GC runners will be doing 13k MP)

Sunday 18 Mar - Twilight Half Marathon 1:35

Saturday 24 Mar - 32K (20mi)
Sunday 25 Mar - Brisbane Road Runners 10k - tune up race

Saturday 2 Apr - 10k tune up race? Probably not
Sunday 3 Apr (Perth)27k

Sunday 8 Apr - Brisbane Road Runners 20k

Monday 16 Apr - 26mi Hard :)

Boston I feel so close to you ...

Loving this

2012-01-16T19:25:00.002+10:00

My running is up and down ... more than ever before.

Saturday I flew ... Wednesday I was burnt out ... but the week before I was on fire ... and then a week before that I was a train wreck ... Yeah there is all sorts of stats ... but for now, let's dance!

Kurrawa - The End of 2011

2011-12-30T18:45:00.012+10:00

At 3am on Kurrawa race day I was awake with a strong desire to not turn up. My best explanation is something that was haunting me for some time. I had images how this race was going to be and how it was going to feel ... some blissfully wonderful ... others sad. The thrill of victory and a wave of exhiliation on one hand and being alone with an anti-climax running through the finishing line and keeping on going leaving all my friends never to be seen again. So I am not always rational ... things get to me ...

Anyway, I set that all aside and made my way to the start ... in hindsight I guess my mind wasn't in the right place to run.

2 years ago I asked Clairie to run with me ... this was because I heard her say that she was the only Buddie not to win Kurrawa and I felt I could help her win. I felt it was important to her and so it became important to me. I don't often get to do something for my friends that has some meaning ... well some meaning in the way I see it ... hard to explain ...

We drove down together the night before, neither of us were talking ... not in a normal way. I get pre-race anxiety ... (well quite a confession, this post is turning out to be)

Here is Clarie is at the start line ... a quick hug ... she is coping a whole lot of friendly banter from our other team mates. I can only image how she was feeling ...

When the race started Clairie took off ... she dropped her competition and was going a full half minute per KM quicker.

The race was pretty much in the bag before I started. Around 15K I became concerned. Clarie's long time nagging hip injury was flaring and she was in a lot of pain. I waited at the 20k mark ... no Clairie ... first the woman she was just behind came through ... no Clairie ... 5 minutes went by ... perhaps 10 min ... I could see her sitting in a gutter, destraught ... I retraced the course and then looped around to see the field had spilt ... perhaps she might be ok ... so I better get myself to the changeover point in a hurry.

So how did my 170HR plan go? ... well ... avg was 162. Max at 181.

First 6 K the pace was around the 4:20 zone and HR moved up to 165... then I moved it out to 4:30 pace with HR dropping back to 160 ... more like 4:50 at half way and HR down to 156 ... but kicked in at 20k and ran the last 5 back around 4:30, finishing at not much over 4:00 min pace with the HR building to 180

It wasn't my best race ... but today, that didn't matter.

We had won.

I felt nautious afterwards and was affected by the sun. I needed time alone for most of the afternoon. I am proud, relieved and disappointed that it's over. My next goal is to revive the chase for the sub-3, which in a way isn't as important to me, mainly because it is such a self centred target.

This is your time

2011-11-26T12:35:00.003+10:00

I kept meaning to complete my Port Douglas race report but for whatever reason I haven't been able to get around to it.

Race time 1:30 avg 4:23 min/K and HR 163

The HR was the main thing I wanted to check on. Gold Coast was an avg of 172 HR and was sitting around 170 through halfway. I'll aim for 170 at Kurrawa which I think is better than picking a pace that will be affected by the conditions. So now I have a plan to run Kurrawa. It will be hot, but how hot is unknown.

Back to Port Douglas. It was great running along the beach for the first 4k. I knew it would be slower than road so wasn't concerned sitting around 4:15's. Off the beach we hit paths and a chance to pick it up and pass a few. At 6k was the first water stop and the warm water made me gag. The run on the grass wasn't what I was prepared for and I kept wanting to get a clean run on hard surface. It wasn't to be.

When we had to navigate down to the tunnel under the road and through the slush there was no chance of maintain around 4min/K's I averaged some 4:30's which did my head in. I wish I paid more attention to the course and got lost wonder where to go. The worst time was heading back to the beach where I stopped completely, back tracked and found the people behind me. The first woman was running with a guy and I took off again feeling at least I was still on the course. Eventually, I found a group ahead consisting of 4 runners. I was back on pace and closing in on them and left the first woman so far behind that I could see her anymore when looked. Without much of a pace plan, I found myself simply running with no specific pace in mind.

The last stages went well and as one of the group of 4 started to drop off the pack (the injured animal for the hunter to target), I could focus on catching him which I did wth 2K to go. The last surprise was a short steep hill that killed any chance of a sub 90 ... so walked it. The final K was strong, giving me confidence for next time.

After recording my time and having a drink I head back up the course to find my training partner who was having a good day. I encouraged her along to the final stretch and congratulated her when she crossed the line and then looked for a place to wait for the others whilst she saw her family and celebrated with them.

It was a fun run. Not a PB type race, just fun and achieved what I needed to know planning for the next race, which may be it for the year. What a year ... 8 half marathons and 2 full ones. It seems a lifetime ago I did the half and full in Orlando.

The tune below is sharing my latest download. I love the dancing and the lyrics "this is your life, this is your time" sums up how I feel at the moment. Tomorrow is another day and already the closing in on a sub 3 and new pursuits like riding are starting to take shape ... but for now I'll stay with the day to day.

2011-11-14T19:53:00.004+10:00

1:34 ... Green Shirt, that's me!

3:20 ... My mate Matty in the green shirt

Ok so the gun goes off and my traning partner bolts!

There she is right of screen ... there I am left of screen.

So why is this so weird?

She says (all the time) ... "Don't go out too hard!"

I WILL NEVER UNDERSTAND THIS WOMAN

BTW

2nd Woman Finisher Outright

My 1k effort this morning 3:31 3:35 3:29 and 3:35 ... ok, it's not related ... but super stoked about this ...

1K efforts

2011-11-06T20:26:00.002+10:00

1K efforts are not fun for me ...

Stats:

Oct 3rd - 3:32 3:48 3:35 3:45
Oct 18th - 3:41 3:36 3:43 3:34
Oct 24th - 3:30 3:33 3:39 3:35
Oct 31st - 3:44 3:48 3:32 3:31

McMillan says these are my speed workout range for the 1:26 half but I need to hit the 3:28 to 3:38 for a the 1:24 half goal ... 2 seconds, how hard can that be?

I now have my halves and my 1k efforts in the bank with 4 more weeks of training before race day. I wish this was easier.

Loving Yoga and also having a long run injury free. Massage is a big help and being really careful. Hoping I am Titanium ...

I am so far ahead of my time ....

2011-10-29T19:53:00.002+10:00

This is how I roll ...

Not only did I pioneer the animal print pants ... I did the wiggle first!

Lock in Melbourne

2011-10-03T13:23:00.006+10:00

I am so glad I picked a series of races for the remainder of this year. It makes it easy for me to focus and get excited about the next race and gear my training accordingly. Following the Sydney half, in the 3 weeks, I will have recovered, built endurance and now will tune and prep. When I went from marathon to marathon, the gaps between races were much bigger so a week to week plan was really hard to maintain and stay motivated with (I guess that's why most people I know lock into a set program for 12 to 18 weeks and follow it with great dedication). Racing Melbourne Half this weekend is my best chance for my fastest over this distance. The conditions won't be as hot as the later races and the course is reasonable flat without sharp turns. I have put a lot of pressure on myself to run this well and I am taking it seriously.

The preparation last week was to build the K's (endurance) and over 6 runs I totalled 85. The speed work on Tuesday left me sore for a day and my Wednesday run was a little ugly (just felt sluggish for 18k). On Saturday I crashed, had a 2 hour sleep during the day (sleep that is, not just a light nap).

This morning's 1k reps were awesome ... 3:32, 3:48, 3:35, 3:46 ... I wouldn't have done these without my training partner. I tried doing these sorts of efforts on my own before and it hasn't happened.

I am also toying with the idea of doing an Ironman, after my GC marathon in July next year. I have considered doing tri's in the past and the swimming and cycling has turned me off (although I keep coiming back to wanting to give it a go). I also felt that I didn't have the time ... but my attitude has changed recently with repsect to time and the swimming/cycling. It isn't just to have a new goal ... it is something new to do ... and it will help build my upper body which is mostly a vain pursuit. I'm going to need to train with others or at least someone else. Not sure who this will be or how it will work ... It is a lot of training and time together, or so I believe.

A week goes by

2011-09-26T14:54:00.004+10:00

A week goes by so quickly ... I find it hard to believe that September is nearly finished and before I know it, the year will be over. I have heard and read similar words time and time again. I am sure I say or think the same thing each year. I have to admit that it was a full week and there were times that I felt I wouldn't make it. That wasn't running related ... no, the running was good, that went well.

Last week, I did few recovery runs even though I felt like I should be doing more. Tuesday, Thursday and Friday were all 10k runs. The last 2 runs were from home out to the Story Bridge and back. Tuesday was something special for me because it was with my 2 friends Tesso and Clairie. It felt like such a long time that we ran together and it was something we used to do a lot a few years ago.

Saturday was about 22K with a 5k pace session, no stopping, hitting each K 3:42, 3:53, 3:53, 3:56, 3:48. I never thought I would have been able to do this before (run a string of sub 4 min K's). Even a month ago I couldn't do this ... I started with the group, did my own thing then had a chat on the way back and ran alongside my training partner at the end, so I felt like it was 3 runs in one (a real bonus).

Sunday was down along the Gold Coast for a social 10k followed by cooling off in the surf. One of the little things in life :)

So how do I feel?

My running feels a bit easy at the moment. I think it is the contrast with the rest of my life. I have a strong desire to be a good supportive person to all my friends. This seems to be a theme. I think it might be about trying to make up for my absense from being so caught up in the Gold Coast marathon quest or even longer than this. Actually it could also be more that I am inspired to be a better friend or even just to be a friend in the first place.

First Stop Sydney

2011-09-20T10:40:00.004+10:00

Pre-race Sydney Half Marathon was filled with anxiety, not that it is something new, but I certainly wanted to get the race done and achieve a time of around 1:26 to confirm to myself how I am running at the moment. It is all fine and good to know you are running well, but there is nothing like the proof under race conditions. For this race, I wanted to run hard without over doing it. Last thing I wanted was a blow out from going to hard and for my confidence to be dented.

The race strategy was to ensure I didn’t go out too hard (I said that already, didn't I?). It isn’t about pace as much as feel. I have a belief that races are determined in the early stages. That is, the start is the most important part. I have hit around 5k in the past and not had the capacity to hold pace. Once I start to slow down, it takes some much precious time to get the speed back.

On the day before the race, I jogged from my hotel to the start area, so I knew how to get there, how long it would take me and therefore what time to wake up, leave the hotel and arrive ready to race without losing any energy worrying that I was late. I did all this to be relaxed on arrival.

Race Day

5:30 I left the hotel, plugged in the ipod and enjoyed the easy 10 min to the bridge. Along the bridge I did some pseudo strides. I love the feeling pre-race when there are thousands of runners milling around. I had the music pumping and I floated around with all those people but also in my own little world. I really love that feeling! The ipod announced “low battery”, it was fully charged but I decided to put it away. When racing I listen to my breathing anyway.

With perfect timing, I made my way to the start with 10 minutes to go and stood alongside some Brisbane runners that I recognised.

I had a good position up front and a nice clean start which settled quickly up the incline holding a pace not too far over 4 min/K (that’s 6:26 per mile Espeed). As I started the second K, I moved past the 90 min pacers that had taken off quickly and was comfortably passing the "bolters". I soon found myself mid-way between the 80 min and 90 min groups. After the 2nd K, I was on top of the bridge and picked up speed with the next 2 K’s around 3:50 min/K (6:11 per mile in US currency). It was a faster start than I had expected, but comfortable and staying true to feel and awareness of pace. Especially on such a hilly course, I have found that running by watch alone doesn’t work for me. The Garmin was reading way off the mile markers but it didn’t worry me much.

Holding form for the next 4 k’s as the course wound around, up and down, I had no idea where I was. Runners were now well spread out and most of the group around me were there for the remainder of the day. We didn’t work off each other much although it does help me to know that I was keeping my place and not dropping back or being overtaken. At the 8K mark I was around 31:50ish and I could calculate that 8x4min was 32 so I was just under 4 min/K. I was drinking water every opportunity to cater for the hot day. Once or twice I had some sports drink being careful not to spill it much and have the annoying stickyness.

10 K went by a little over 40 min after a climb out of the gardens. I didn’t see the mile marker which I figure was hidden somewhere in the drink station.

Phase 2 of the race was the next 7 K’s where my Garmin told me I had eased to 4:20’s. I tried not to worry too much and concentrated on working through the race. In my mind there are 3 stages, the start, middle of the run and the last K’s home. My middle phase can improve. It wasn’t that I had backed off, perhaps the heart rate was a little lower. I just try to hold a pace that doesn’t red line me and I think I was close to this.

I targeted the 17K mark as the point to drive it home. There was a decent rise around this distance and it didn’t help. However, my pace picked up as I counted down the K’s one at a time, giving it all I had. It was going to hurt, but pain is temporary and I must finish proud of my effort. With 4 K to go, I added 4min for each of the last K’s and then added those 16 min to my watch. A finish around 1:26 was what I calculated. Getting into 1:25 territory was more than I could handle but I was going to be close. Pace was back to the 4 min/K’s and the final one perhaps 3:50 ish.

I was pleased to cross with 1:26:14 on my watch and this was confirmed at 1:26:13.

Mission Accomplished!

The first feeling was relief. It took me quite some time, perhaps 20 minutes before I took in the wave of pleasure and sense of achievement. I made sure I told Clairie first and that she heard it from me. I love her messages of support in the morning and how I can hear her smiling and sharing the moment at the end.

(McMillan Calculator gives me a 3:01:50 marathon equivalent … getting close now)

Next goals are to recover and run some more 4:00 min/K or better K’s training before Melbourne Half in 3 weeks. This will give me some small improvements. A flatter and cooler course should help me run quicker. Doing the right things gives me hope and belief a 1:24 time is possible. That’s what I want next.

Looking up my time I found I was 5th in my age group … I checked again today and now I’m 6th. Not bad out of nearly 400. This has my best race and PB/PR by about 3 min. It feels so good.

Toasty on Tour

2011-09-14T13:34:00.004+10:00

Tour Dates - 2011

Sydney Half Marathon - September 18
Melbourne Half Marathon - October 9
Port Douglas Half Marathon - November 12
Kurrawa - December 11

A new phase of running starts soon, with my first race post GC Marathon being the Sydney Half. From here on in, I'll revert back to non-social training on my own.

Out comes the book ...

turn to page 174

Why?

2011-09-11T19:45:00.005+10:00

Why do I run? ... It sounds like a simple question but it is one that has so many answers for me.

...

There is nothing like being in the zone, full stride, controlled breathing and being at my best. It doesn't always go that way. Those are the the times I am investing in my next great run. For me, today, there is alot invested and I'm primed to go. I'll open my next campaign at the end of this week in the Sydney half.

Also, there is nothing like seeing a smile or a tear from team mates.

I feel the pain and share the joy.

When I run, the world around me stops ... my fears, the constant struggle of life, the expectations of others ... quite simplying there is nothing else to think about except to breath and hold the form through each stride. Nothing else seems to matter ...

I know some people share this feeling with me. They know what I know and it is something so very special to share.

I copied this clip from E-Speed , it inspires me and and reminds me of what we share.

Getting Better

2011-08-25T14:48:00.003+10:00

To big runs this week.

1st Speedwork at PCRG, felt good and not the usual slow down on the third repeat. Was able to hold my place with only 2 or 3 runners ahead and quite a few that I am usually behind were behind me. No hamstring issues for the first time.

Wednesday Ali wanted 20k at 4:30 to 4:40 pace ... but she actually had 10 x 2k reps in her program and just couldn't face it. First 2 k's were 4:30 and then I bought it down into the 4:20's. We saw some buddies ahead and Craig and Gooner joined in where we hit sub 4:10's although Gooner dropped out after about 2 k's and Craig turned back a little later. We turned and had a gel break at a little under 9k's and finished 17.5k's avg 4:19. I picked it up over the last k's and Ali dropped back a little way. That won't happen often. HR in the 160's so that is also really good.

Just an very slow easy 7k this morning, perhaps close to 6:00 min/k.

On target for 75K's this week

... Coot-tha for 15k and then Clairie's birthday run added another 27K and I was able to practice an exercise for sections of it that my physio has me doing. The final 10k recovery run on Sunday gives me about 87k which is better than last week since there was alot more speed in it.

Feeling warm and a lot like I felt last Sunday ... ready for a new week.

95k this week

2011-08-21T19:48:00.003+10:00

Sunday night and I have warm happy legs with no hammy whinging. I'm happy to be running good distance and have healed the hamstring as tightness and pain is coming from other places now. Lower back aches in the morning, hamstrings seize after running sometimes and there is some "tingles" threatening at speed work. This is combatted by a tennis ball and good awareness of my body and feeling what is happening most of the time.

To get 95k in for the week is great and gives me confidence that I have enough endurance to tackle a string of half marathon's ahead of me. Although most of this was at an easy pace.

Running 6K (of 14k) down the coast a week ago at 3:50, 3:39, 4:00, 4:01, 4:04, 3:56 also makes me think I am capable of running at 4:00 per K for a half. HR sat around 180, which is high but a great sign of being able to push hard (enough to dry reach). Sorry, I should have warned you.

Driving down the coast I just couldn't wait to run. It was a perfect day, the music was cranked and I sang at the top of my voice. Inviting waves rolling onto the beach promised a post run dip to finish the run off with a smile. I love running ... even when there is nothing special about it and I might be the only person in the world at that time. Sadly the feeling goes or is shattered with a message or thought bursting the bubble until the next time.

The hammy is improving but will tighten and threaten to tear with speed work, so I have back down early at Pats. I do more exercises than before and constant trips to physio. Peter Stanton agreed that getting Jodie to massage has probably kept me able to run more this year than I have before and she is back next week, hooray. Peter has had to realign hip/pelvis, work on problem places and find new places to inflict pain (he's got a million of them, I'm sure).

The cautious news is that nerve messages aren't always what they should be to my calves and hamstrings. This has been the cause of many tears over the years and stems from the lower back. This area is still not working and as strong as it should be when I run. Better technique will help whilst I now have to learn to turn on the inner core muscles before the surrounding ones. I don't know how to do this. I do know I have to keep my pelvis even running, not curve my back to the side, avoid twisting the back through the shoulders (swinging my arms and not rotating shoulders). It's a journey.

The races ahead are

Sydney Sept 18
Melbourne Oct 9
Port Douglas Nov 12

and then ...

Running Technique

2011-07-25T13:28:00.002+10:00

I thought golf was hard! Straight arms, special grips, head position ... silly game, no wonder I gave it away. It turns out running is just as complicated. Don't Google "running form" or "running technique".

I now know my righ foot is not pronating back out of the stride because my hips aren't square and I'm compensating such that I don't get full power through the stride. On the other side, I lean my upper back to take work away from my lower back which is also counter productive. So now I stand in front of a mirror, slowly practising my running style, which also helps with core strength. Fingers crossed this will sort out the issues I've been having over recent years. Peter Stanton thinks it might take a month, but if there is more to do, perhaps 6 months to get it all right.

I did my first trail runs Friday and Sunday. Sunday was cold and I am still feeling this hamstring injury. Hopeful it be gone in a week and I can run freely again.

GCM 2011 - Post Marathon

2011-07-13T15:19:00.004+10:00

GCM Marathon finishes on Sunday with the post party. I feel this is a good way to have closure on a wonderful experience. There will be 15 of us and quite a few will move on to the Melbourne Marathon to achieve what they missed at GCM. As much as I would like to attempt to improve, I have already resigned that I just can't physically ... for now. I was surprised that Rick said in an Email he was disappointed at not having me as a training partner. I have have a strong desire to team up with these guys for the next crack at the elusive sub-3.

I was happy to run 60 minutes today (big step up from 10 min a few days ago) and that has confirmed I can expect to be up to full base training distances of about 70k by the end of the next week (3 weeks after the race). No races or speed sessions for awhile though. The hamstring is healing but my nerves are still a mystery. Perhaps I can write about what is going on, when I find out.

I also want to understand the lactate thresgold runs in training compared to the marathon heart rate. Lactate run ar 160ish HR and Marathon at 170ish HR.

In the next few months I would like to race some half marathons and see what time I can achieve. It is a good lead up to Kurrawa and I want to do well and be the best support for my awesome running partner Clairie.

I just can't wait to get running again. My motivation to run is certainly alive and well.

GCM 2011 - The Race

2011-07-03T17:15:00.002+10:00

This is in particular order ... perhaps ... No 1. is top of the list:

1. The encouragement and support made this race for me. It wasn't just about my goals, but when it got tough, I focused on my finish and seeing people most important to me. I also would think of the special support in order to lift each time I was needing to keep on track ... using matras and wanting to please others so much as I wanted it for me too. I wanted this one.

2. The lead up to this race was spot on. Carbo loading was mostly Friday and lighter on Saturday night. It was spaced with more frequent meals (Risotto, Pasta, Pancakes, Plain Pasta, Popcorn, Risotto). I didn't go overboard on the hydrating. The Saturday movie took my mind away from the race. I had a huge sleep Friday and made sure of it by having an early dinner with Clare and Andrew. I told them Linfox stories and I really enjoyed sharing with them what I was doing way back then. 1st July is the anniversary of a huge strike where I was the centre of it all (but that is another story). The lead up all ran like clockwork, I had a plan and just ran through it making sure we all got to where and when I needed. 7 Gels today (another PB).

3. For the first time, I felt I belonged to be running with people I considered way better and faster than me. I put 3 really good runners behind me and was only a few minutes short of 4/5 more. I ran along side sub 3 runners for the first half without much trouble. I also feel that a sub 3 is doable ... really doable. I like Andy Clowes FB comment ... "Nice work toasty. Sub 3 is only a matter of time."

4. The hill after the Nerang Bridge was real bitch. I was hit really hard and Clairie was there just when I was about to head into the worst part of the course, Bad Andy and few others also popped up ... it help me focus and save the race to a degree. No way was I going to waste 6 months of dedicated training without pushing through the challenges.

5. I got pumped up by Marijke and the PCRG crew at 41K. Lifted for a 3:05 finish and gave the hamstring a small pull which I nursed slowly home. Phew, that was really really close.

6. E-Speed and a greyhound from Tracy on the Big Screen at 37K mark. So cool!

7. Woke up to find out the Bombers won.

8. Really liked Cluffy's 2:59:44 amd Brett's 3:29 and change. Awesome seeing Ali and Pretty Matt at the start ... it was just perfect.

9. Kev Barry dropped by afterward ... I worked with him about 20 years ago and found out he was keeping up with my training through FB. He is one of the nicest guys you will ever meet.

10. "Relax, it'll come. Don't go out to hard (as if. *roll eyes*). Don't be soft. Remember the training and the book. You won't enjoy it, it'll hurt. But crorssing that line will be like nothing else ever again ... "

11. Dreams come true. This was one of those days.

12. "Fear is merely the shadow of great opportunity"

I wish everyone could embrace the running experience in some way ... it is awesome. There is nothing like putting in all the work and loving it and then putting it to the test.

GCM 2011 - Injury

2011-06-25T15:05:00.008+10:00

This is a little out of order, but I best just deal with it now.

The injury is a minor tear in the hamstring. It happened on Wednesday 15th June about an hour into the medium run early in the start of taper. I can assess it all clinically the what, why, how, when, etc. The feeling was initial denial and optimism. Perhaps it was a cramp.

I have never resigned myself to the marathon being gone. Not without it being absolute. I guess it makes me an optimist, determined, not easily put off ... etc. I like that, and I like knowing that about myself. I find that when I succeed then this has been a factor.

I also get to find out what the marathon means to me. How important is it to achieve the goal? The goal was 3 hours right from the start. I never felt confident I was capable, I just went with an attitude of giving it a go and see what happens. A lot of my thoughts have gone into the training so I was performing at my best. It is selfish or perhaps there is a better word. Certainly this is something all about me. But the marathon has an end and I will need something next. Even if it is another marathon or Kurrawa. I love running. I love it when it's me, I love pacing, I love seeing other people run. The more I see people try the better it is. The more I try the better it is.

So back to the injury ... I will keep an attitude of "giving it a go" and see what happens and not giving up until it is absolute. I have sought the best advice I can and follow it. Whatever happens I have already got so much from the training, the people I have shared some moments with and some more discovery about myself and that I have the capabilities I didn't know before.

GCM 2011 - Chapter Three

2011-06-19T19:03:00.002+10:00

Medium Runs on a Wednesday:

March 2nd 18K 1:33:27 (
18.5K 1:25:27 HR156
21K 1:38:40 HR 150
23K 1:55:05 HR 142
23K 1:51:14 HR 143
~13K 56:27 HR 138 (April 7 in Cairns during recovery week)
23K 1:49:52 HR 147
18K 1:28:21 HR 142
24K 1:53:40 HR 145
18K 1:28:57 HR 131
24K 1:50:41 HR 146
23K 1:54:49 HR 143
25K 1:57:56 HR 142
23K 1:50:30 HR 146
(rest week after Doomben half, ran Coot-tha, started to feel sore)
13K 59:13 HR 160 and just about to run down to 4:00 min/K before the sharp stab in the lower hamstring

It took 4 weeks for my heart rate to drop by about 10 bpm
24K in 1:50 is 4:35 min/K average (finished down to 4:10 min/K with slow starts)

These runs really add mileage and help speed. Almost like a long run.

I found myself having a quicker stop at the Uni so I could get some distance before everyone caught me up highgate hill. The trials of the slowest runner *sigh*

GCM 2011 - Chapter Two

2011-06-14T19:40:00.002+10:00

I can't say exactly why I started this marathon program but I really got into it.

Lactate run was 6km in a 14km run at what I guess was as fast as I could go. 25:41 for 6k is 4:17. I didn't have a HR monitor at that time, but i did by the next run.

2 weeks later, 6km 25:03 (4:10) HR 159.
2 more week, 8km 34:48 (4:23) HR 160 - might have been a little long
2 more weeks, 8km 34:12 (4:17) HR 160
1 more weeks, 10k 42:36 (4:18) HR161
3 more weeks 11.4km 45:01 (3:57) HR 165

All but one was on my own.

Last lactate run was 5 weeks ago now. The only one in May. After the first 2 months, I was able to go up a gear. February and April, I was just hanging on to do all the sessions as well as I could. The real improvement is the increase in K's for each threshold. These are super hard to maintain pace for.

Tip: Do these with someone else if you can.

GCM 2011 - Chapter One

2011-06-13T18:54:00.003+10:00

It's been awhile since I wrote something here. Thanks Guardio for looking after my blog, I'll pass on those $299 Rolex watches, but keep the comments coming.

The point of this is to record my experience in preparation for this marathon. 3 weeks out now, I'm ready, tapering, and have put so much into the preparation. I will look back on this one day, even just to check distances done, how I feel, weight and whatever stats. So much has happened and I can not remember all of it even now ... or why!

The hunt for the book was back in December last year. It might have started then, but I think all I wanted was to get a copy whilst in the US. I was finishing reading Born To Run. When we came home from the States, there were floods. I had a new job and something of a career change, new life patterns, weekends to fill, training can be a rock ... perhaps that was it. By February, I was running with Pete and Co and the program kicked in Feb 28th. I think all that was on my mind was the question of whether I would be up to running with these guys. Last time my body told me I wasn't up to it. The injuries of early 2010 saw me re-adjust plans to pacing 3:30's. Kurrawa was my first real race.

I started having made my way back to good distances from finishing the Goofy Challenge in January. I was getting back to 70k weeks. Pre run weight was 75.4kg and after run weight was 73.5kg. I have a photo that I took at the time for reference.

I have finished this training cycle at 71.5/69.4kg ... 4kg lighter. Finished the main part anyway, there is still a taper ahead.

.... this is going to take awhile to write, so i'll do it in parts.

I honestly do not know when I started this path and I do think part of it was curiousity. The first test was Day 2, lactate threshold and from there a committment grew.

Toxic

2010-02-13T11:16:00.007+10:00

I'm back from my latest adventure in Chinaland. Now it's time to
detox (get it? China = Toxic, by reputation, but really is getting better and also Toxic = rice wine ... oh never mind).

Flight with Korean Airlines has not quite the same as the link.

One run on the treadmill in Shanghai for the half marathon distance in 1:35:30.

Saturday morning was an easy 8 miler and tomorrow (Sunday) will run like the "clappers" (2hr, 25.5km, 68.2 kg).

Not sure how these things actually run, Katy is doing the research.

End of Jan

2010-01-29T07:28:00.003+10:00

Finished January and I pleased with getting some speed. Total for the week was 66K with 19K at 4:45 through some pretty heavy rain and puddles.

Running the 1K efforts 3:29 3:39 3:50 3:45.

Now to China for 2 weeks.

5

2010-01-24T12:38:00.003+10:00

5 runs this week (3rd week of double PCRG, 15k mid week, hour and half long and hard) ...

At this time of year, some of us pick the top 5 songs of the previous year, I like this one ...

Everybody just want fall in love ... everybody, everybody just want flavoured meat, flavoured meat, flavoured meat?

Post run wt 67.1kg ....

... that's all I got.

Running with the big dogs

2010-01-17T13:06:00.007+10:00

The weekend run ended up on Sunday after a minor schedule adjustment on account of getting home at 3:30 am and setting the alarm for 4:30 am Friday night - Saturday morning. Today I planned on 25k solo from 5:00 am but when I arrived Pete was also getting out of his car and encouraged me to run with him. We waited for Stephan and the 3 of us took off for 15 min before joining the rest of group. I might add, both of these guys went 2:51 last year and are lining up for something quicker this year. To my relief, the run was quite comfortable, cruising for a little over 1 and half hours with the group for a total of around 21k. Post run wt 67.4kg.

I had two solid speed sessions and a short Wednesday run with Clairie. It was all good.

Crouton Andrew heads back to Melbourne today and I have really enjoyed him being here for the month. We managed to get a few things done like the cooking school, 3 times finishing, 3 trips to the surf beaches, some home cooking, a night out for his birthday, 2 football games, a kick in the park and camping.

Next week I am aiming for 2 speed sessions, coffee run Wednesday, easy Saturday (before helping Paul demolish his bathroom) and another run with Pete's crew on the Sunday. GC Marathon training will start 1st March.

Up and cooking

2010-01-10T21:43:00.004+10:00

Ended the week in class ... Thai cooking school with the Crouton Andrew (his Christmas present). It was great!

Don't know why, don't ask ... 2 speed sessions were surprisingly solid. Wednesday was a tempo with Bad Andy and Watto for 15km. I finished strong and starting to hold my own. I enjoyed the 21km on Saturday (post wt 68.2 kg) and chalked up 56 Km for the week. Will do the same again this week and start swimming the week after and hunt out a bike.

Now to pick my top 5 songs of 2009 ...

Stardate 2010

2010-01-02T10:41:00.003+10:00

Whilst singing Elvis tunes on New Year's eve, I declared an intention to do a triathlon and attend a Blues festival. Need master swim classes and a bike ...

Opened the account with an easy 20k run (12mi), a dip in the pool and 3 coffees with breaky. Post run, post breaky wt 68.4kg. Now off to Noosa for some paddling with Crouton. Katy is staying home and will miss us, cause she said she would be moping about the house in the evening (correction: mopping).

It might be time ...

2009-11-28T16:08:00.014+10:00

I've been thinking it might be time to give Boston a go. I've qualified before but never really felt the urge to do it. Walking home after a coffee with Katy today, all of a sudden I just wanted to do it. Now this could have something to do with recovering from the flu, when just the walk of 2 blocks a few days ago would have wiped me out. I have never slept for 4 days solid before and don't get me wrong, I am not even planning a decent walk yet. I realize, it could be Christmas before I'm right to go again. Experiences like being knocked off my feet, tend to come out as positives for me these days. So now, I've got the motivation to have a go.

2009 has been a good year:

3 marathons 3:18, 3:10 and 3:19 all Boston Qualifiers and a PB.
Overall PB at Warwick, 3rd in age group in Jetty to Jetty half marathon and a PB 1:28 in the Noosa half-marathon plus the 10:46 3K time trial PB in May.

Cutting through the results, what it does mean is that I felt strong through 2 marathons and can hold a pace that will either get me under 3:10 or perhaps a little better.

I figure there are 3 things needed to run my best:

1. Courage to give it a go (great to see so many on the start line these days and even put a goal out there they feel unsure about), 2. Brains to train smart (some experience helps) and 3, Heart to maintain form when it hurts (and do the sessions when you might not feel so enthusiastic) ... Isn't that right Dorothy?

It might just be time to work the 3 elements and see what happens ... get a little closer to the edge (hope you appreciate my creative writing link).

Recently, I have been sitting around (because I have to) and taken to the wisdom of Boston Legal. Something stuck me when Shirley said that we all "live on the edge" ... edge of sanity? edge of loosing it or giving up?, edge of our paycheck? I always felt these things, but never really had the words or words that summed it up for me. But not just me, I feel many people feel the same without saying it.

And something else ...

I have survived another corporate restructure this year (did alright) and more importantly have my own staff in China. I know a lot of people have their views on China, but it has just occurred to me ... I can make a difference. So 6 our 1.4 billion doesn't make me the Chinese government, but how these people are treated and what they experience, I can do something about. I am excited about this ... keeping them safe at work, for example, might not seem big to you but it is to me.

I'm proud of my children and my time with them is precious ...

I'm also very lucky to have such as wonderful person as a partner. I love you, Katy.

I wonder if there are any new words of wisdom? ... this was a great find for me in the year and I wish to share it with you:

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
Theodore Roosevelt
Source:Speech at the Sorbonne, Paris, April 23, 1910

And again in an expression some may need to google "Av-a-go-yer-mug".

Happy 2010

Wanna see my splits?

2009-08-20T20:16:00.003+10:00

It's been so long since I was injured, it feels like I have nothing to write about. You know runners like to talk about injuries? But what if they are ok? .....

In summary, I am running at my best EVER. Why? I think a recent article made sense. ttp://online.wsj.com/article/SB10001424052970203550604574358764211082766.html

It is about Kara Goucher and my take on it is to balance out all the programmed stuff and just have a go on how you feel and give it a bit of grunt.

Hope you all enjoy your own grunting and have dodged the dreaded flu going around.

GC Marathon Eve

2009-07-04T12:45:00.005+10:00

It's marathon eve, tomorrow I line up for number 17 and my 6th Gold Coast. It's been more than a year since I've been able to get through the last few weeks without an injury. A few weeks ago, I had bone scans to confirm shin splits but those are long gone and I enjoyed a comfortable last long run before taper. My speed work had dropped off, although I did get a couple of late session with Monday being my best and felt I might have just got my form back to where it was.

Along the way I manage a couple of PBs:

May 5th ran a 3k time trail in 10:46 and finished the Warwick Pentath May 24th a few seconds for another PB overall, mainly due to a good half coming home in just under 4min/k for the last k and a bit.

The house is really quiet with Katy in Italy hanging out with the Black Knight and various others. It is good for my marathon preparation, doing nothing, sleeping lots, eating bland pasta and bread. Zuni is loving hanging out with me in my not so manic state:

After tomorrow, the goals will be:

1. work on the house to see if we get it maintained to a state that we might let people look inside without fear of seeing dust, etc
2. make chilli crab
3. finish preparations for Clare's trip of a lifetime (no pressure) to the US in September. (it is actually more my trip of a lifetime with her)
4. take it easy preparing for "Spirit of Survival", "Mountain Marathon" Oct 4th, Wichita Mountains, Oklahoma.

As for tomorrow, I'd be happy with a time under 3:20. Robbie picked 3:14 which would be a PB and sounded pretty good. Sub 3:10 NY qualifier, only if it's one out of the box, dare to dream ......

Happy 4th July, Y'all!

Sesame Street should prepare you for this

2009-04-24T21:42:00.009+10:00

One of these things isn't like the other one ......

By the way, 3 of my friends won Australian Masters Marathon medals on Sunday. Well done CJ, Clairie and Strewth. Don't forget Lucky Legs coached by everyone's favorite Ewen. This is why I go to Canberra (to see this lot).

Canberra Report Pizza Style

2009-04-20T20:59:00.006+10:00

3:18:42 happy, not the perfect run .... you know the one that goes exactly to plan and you run even splits and finish strong but without an ounce left ... well it wasn't that .... first half was relaxed and found a new speed .... never had stomach pain like that before ..... legs suddenly went heavy but recovered .... was heckled by a woman who was very excited to pass me after 16K .... why was she so angry? .... who was the guy doing jumping jacks .... had to stop and walk mainly to regain composure .... knew what time i was going to finished in, at 34k, but still had to work for it ..... had to go to my room to vomit .... back ache when i finished, couldn't stand .... not too sore the next day .... thinking of rehab exercises for awhile, maybe a week ..... pale guy who bumped into me for awhile .... Glenno limping over the line .... big grin from Watto ... he came home strong .... love seeing the Canberra crew .... won one and lost one bet with Ewen .... 4th fastest marathon .... slowest Canberra marathon out of 3 ..... mostly happy that i improved over the last 2 years of injuries .... 3:18 after 4 x 3:20 somethings.... also happy i did run faster and more relaxed than ever before .... 1:34 half ..... thinking lots of slow long k's coming up .... i qualified for Boston ..... it's a benchmark for me .... was always going to be happy with a sub 3:20 other than that i want a sub 3:10 ... enough of this run made me think i could do it .... Katy was looking the other way when passed a few times .... always caution those around me "that's my wife" ... aren't we all crazy? .... Clarie is either tears or carrots ..... bad Andy put a score on the board ... beware the fast Eddy .... Tesso leads the return to good running for quite a few .... everyone made the start line and there were no horror stories .... best bad run .... new motivation of the next one

5K Splits
22:32
44:49 - 22:17
1:07:01 - 22:12 (wee stop)
1:29:21 - 22:19
Half 1:34:12
1:51:49 - 22:28
2:15:09 - 23:20
2:40:43 - 25:34
3:07:07 - 26:24
3:18:43 - 11:36

This could be where I went wrong.

A pretty crappy blog

2009-04-12T19:35:00.005+10:00

So what does one do when sidelined?

Decpoo-page of course....

I started collecting grocery catalogs back in 2005 with a view to decoupage. The subject for all the good artificial flavors like Ranch and fake cheeze had to be a toilet seat. Ok, it did take me 4 years to finish this project, but I made it in the end.

I did go and see a sports doctor on Monday after resting my leg all weekend. He rotated and stretch and then decided it could be a tendinopathy or start of a bursa problem. We promptly booked me in for an ultrasound and cortisone injection. I was told, I could run before this and a little inflammation would help the diagnosis and treatment. I ran Tuesday and was a little sore but nothing like before. I ran Wednesday and perhaps slightly more soreness but now rating it around a 1 or 2 and not hitting the high 8 or 9 out of 10 on the pain meter like before. The ultrasound showed a normal knee and surrounding area. No cortisone.

Hmmmmm.

I now have prescribed a course of maximum healing. I ran 16 km (10 mile) with no ill effects on Saturday. Two more light runs this week, and that will do this donkey.

Today, Katy and I took the croutons for ice-cream. 14km round trip walking. I think they will sleep well tonight.

I did it!

2009-04-05T07:21:00.005+10:00

Here it is, chilli chicken. I did it! I re-created the recipe and now I am ready for crouton time. They are here Tuesday through to Wednesday morning the following week.

Week 12 (31,11,11,18,10,11) = 92k (18k in 1:15)

Week 13 (13 broke down, Thurs 6 then stopped) = 19k. I'm checking in with a sports doctor to see what I can do to run again.

This comes from another blog ..... I think it sums thing up!

Oh, Tapir. Tapir, Tapir, Tapir. I can't possibly imagine what could be funny enough to forget that you are a giant pound of grayish black blubber with a cone head and a nose with nostrils so large if you zoom in on them they look like a monkey's face. So you must be smiling like that because you think it's going to make me like you.

Well, Tapir, it's not going to work on me. Not today, NOT EVER. So stop following me with your nose, Tapir, PREHENSILE NOSES ARE FOR ELEPHANTS.

RICE

2009-03-30T17:47:00.004+10:00

It was a mixed week last week ...

The good: Clare turned 15, and has role (with lines) in her 4th year of school production, breaking out of the chorus into the cast. I heard good reports from her drama solo and it appears she did well despite being very anxious about it.

The Bad: Her guaranteed birthday parcel missed it and is now being tracked down by the post.

The Good: Andrew won his final. Just to get there he played the last game of doubles, the week before and they had to win by 2 to have chance. 4 nil down and not looking good, they fought back to 5 even and then took out the game 7-5. This forced the sudden death tie breaker and a chance to make the final. The rest is history.

The Bad: I missed it. (Not doing too well at the moment)

The Good: I finished the last big training week. Hammered some of my best ever runs.

The Bad: Saturday started with pain in the lower vastus medialis which became excruciating. I pulled out and caught the train back at 13K. There was swelling and pain to walk. Stairs were the worst and I couldn't go up them. I applied ice nearly each hour all day and followed the RICE method for the 48 hours.

Doesn't feel too bad and perhaps as good as it did before Saturday. I will rest it for another day or maybe two. If there is no pain at all, I'll try a light run. Maybe Wednesday.

Sorry this ain't no cupcake ....

Anyone can make it!

2009-03-21T12:05:00.005+10:00

Week 11 (35,11,18,11,10) = 85k (18k in 1:16)

Week 12 is the last big week before taper time. 31K Mt Coot-tha was quite cruisey today.

I made Queso during the week .... sort of looked like this ....

tasted like this .....

2 hard weeks to go

2009-03-15T18:39:00.007+10:00

Week 10 (21,11,18,7,10) = 67k
Oxfam half-mary 1:34, 18k 1:17 (around 4:24 min/k average)

Week 11 started with a non-stop 35k but it got real tough at the end with restricted breathing from the camelback and lack of water causing dehydration. I felt like I was hit by a bus.

My plan now is to take it up a notch and see if I can continue to build speed and endurance with more K's. I am even entertaining the idea of doing a little better than 3:20 in Canberra.

I have also become weight obsessed. Not with what I eat, but always jumping on the scales. I knew the run Saturday, being dehydrated, was going to have me at a new low and it did (68.5 kg) but I was still under 70kg today. 151 lb is 25 lb lost (over 10kg). I wanted to record this, as I am sure it will probably never happen again.

Andrew (crouton) challenged me and I am excited about learning to make queso dip and chilli chicken, I have 3 weeks to experiment.

P.S.

This is for Katy

PB / PR

2009-03-09T20:44:00.005+10:00

Week 8 (start 33third double Coot-tha,10,18,10) = 71k
mid-week 1:18:09 4:24 min/k avg for the 18
Week 9 (34,10,10,10)= 64k
Time Trial 3K 10:58
Week 10 (21 ...
Oxfam half-mary 1:34

I ran my best 18k mid-week in a daze, my time trial was on little sleep and the half was a little sloppy from a pacing point of view. You know the old arcade game "Lunar Lander"? You basically have to land without burning all your fuel. I think I burnt the fuel a bit hard early, so just cruised in at the end. I just wanted to test myself in preparation for Canberra Marathon.

This might be my last hard marathon. I feel I might like to take the next ones easy? I am also wondering if this will be the last time I PB ......

There will not be many more blog entries either. I'll post up to Canberra, which is April 19 or there-abouts, then retire the blog.

Where is my February?

2009-02-21T17:37:00.004+10:00

This is where I had to go for work this week. Wineries, mountains ..... you know it sounds better than it is.

Log catch up:

Week 6 (30,10,18 avg 4:31 min/K = 7:16/mi,10) = 68 KM
Week 7 (34,10,20,10) = 74 km
Week 8 (start 33third double Coot-tha)

I'm listening to Goldfrapp and TV on the Radio

I'm watching DVD episodes of Boston Legal

My favorite meal is crispy chilli chicken

I think Queensland Roar FC will win tonight.

This is a nice red ... Botobolar Mudgee Shiraz

I have no idea why I have lost as much weight and can run better than I have for more than a year. Best not to ask.

If I don't turn the oven on there will be no chicken tonight! (and I feel like it)

I'm behind on the painting cause I just don't want it bad enough.

Highlights of this year will be the Christmas holidays with Crouton Andrew and the trip to the US with Crouton Clare.

I started dating my wife again. We are going to the markets and seeing a movie tomorrow.

Does anyone know the recipe for baked chilli chicken?

Lose weight and run fast

2009-02-17T20:08:00.002+10:00

Here's how:

Be yourself!

(Of course Katy has complained)

Just Numbers

2009-02-09T21:36:00.005+10:00

Week 5 (12,22,10,18,10) = 72 KM
Week 6 starts with 30 then a 10.

I time trialed (TT) 3K in 11:13

History will tell us this:

2008: "I'm getting there in the running department, but a little short of my targets. 3K TT was 11:36 aiming for 11:30"

2007: 3K TT was 12:05 OMG!

2006: "The plan for week 5 is pushing the weekly km's over 80K finishing on Saturday with The River Loop starting at 5am with Tesso, Geoff, Glenno, Tara, Ciaren and a few others. I plan to keep with the group and then stretch it out at the end."

The summary is not much has changed, although it looks good based on the TT.

Into the new year

2009-02-02T06:22:00.003+10:00

We kayaked under this bridge and out on the Noosa River on Saturday and Sunday. Sunday was against the current for the first part then a quick trip to get 2 coffees and back to where we started (downstream).

Running

Week 4 (24,10,18,10) = 62
Month (44,53,61,62 + 12 for Saturday) = 232 km

Painting

Nil

Two croutons returned south on Monday with one a Roar supporter and the other whispering secrets to a pack of new friends:

Keeping on top of everything

2009-01-25T08:14:00.007+10:00

Week 3 (25,10,16,10) = 61km ... woohoo! Feeling good, calf feels good, Canberra marathon trip booked on frequent flyer points.

Week 4 started with a trek up Mt Coot-tha and felt quite strong at the finish.

With some help from Andrew, the painting project is coming along nicely.

What do you think?

2009-01-15T20:52:00.002+10:00

How about this for the Running Buddies?

Week 1 was 44K
Week 2 is 53K (18,10,15,10) Weight post run 72.8Kg and minor strain of right calf, all good so far.
Saturday will start with 25K

Food Fight

2009-01-10T19:20:00.003+10:00

I opened 2009 with 16K on Saturday 3rd, then Monday 7, Wednesday 11 and PCRG 10 for 44K for the week. By Friday, I felt like it was getting easier and managed a strong finish today, Saturday 10th for 18K starting the new week. I feel pretty optomistic and am moving better than all of last year already. Well, you have to, when you know Clairie and Tesso will be breathing down your neck shortly.

As I left China, I noticed a ruckus in the fast food outlet at the other end of the terminal. On closer inspection I discovered it was little wonder....

Yeah everyone was Kungfu food fighting ..... dim sims flew like lightning .... come you know the words sing along.

A gouda end

2008-12-30T22:17:00.003+10:00

Day 30 - 30th December 8:30am :> 74.8 Kg the end, 30 weighs in 30 days so now I am getting myself a big pint of Gouda.

So all I asked is "What is it you guys for fun do?". Later seen that night stumbling home arm in arm singing "More Brie, More Brie, More Brie....."

Dodgy scales

2008-12-27T20:25:00.003+10:00

Day 27 - 27th December 4:00pm :> 74 Kg scales are a bit dodgy

Day 28 - 28th December 1:30pm :> 75.5 Kg back on more reliable scales

Day 29 - 29th December 8:30am :> 74.7 Kg one day to go

Send me to Shanghai

2008-12-26T09:42:00.003+10:00

Day 26 - 26th December 7:30am :> 77.2 Kg converted from 170.2 lb *sigh*

I thought I did a good job on my stitches. Now off to Shanghai and hit the gym to work off the lbs from yesterday. That is after my meetings and work of course.

Lost Scroll

2008-12-25T09:30:00.002+10:00

This morning I reclaim my blog.

I found a discarded scroll and in it revealled a long list of names. Against the name "Katy Cassidy" was the word "coal".

Day 25 - 25th December 7:30am :> 75.5 Kg converted from 166.4 lb

I am a bad man.

2008-12-25T03:47:00.002+10:00

I haven't written to my goddess of a wife enough. I am a bad man. To make up for my slackery slackness, I vow to wear a dress on my return flight to Brisbane. I think you'll agree that I looked mighty fine in that red dress.

Sigh. I don't deserve Katy. She is but the supernova in my universe.

Christmas eve - took out my own stitches

2008-12-24T17:49:00.000+10:00

China Post

2008-12-24T00:07:00.004+10:00

Day 23 - 23rd December 7:00am :> 75 Kg. not too bad for 18 hours travel

My digs, oh the abuse!

Day 24 - 24th December 7:00am :> 75.3 Kg converted from 166 lb

Last Aussie Post

2008-12-21T21:27:00.004+10:00

Day 21 - 21st December 6:00am :> 74.9 Kg. Wouldn't mind bringing that home from China

The devil wears prada ..... and bright yellow tights on special occasions

I don't know why your presents smell like cat pee, Kids.

Day 22 - 22nd December 5:00am :> 75.9 Kg late night packing

Winding up 2008

2008-12-20T18:51:00.004+10:00

Day 20 - 20th December 7:00am :> 76.2 Kg. Phew! Thought I was going to explode there for awhile

Here is the presentation and handover to Scott. No girls allowed for these ceremonies.

A new trophy goes to inaugural winner Glenno. The "Big Girl" for not finishing this morning's run and asking Robbie to drive him home on the last bit.

Day 17 plus

2008-12-17T06:37:00.002+10:00

Day 17 - 17th December 6:00am :> 74.1 Kg

I drop the old man off to return home. It has been a really great week!

No running to avoid exploding nose syndrome.

Day 18 - 18th December 5:00am :> 75.6 Kg

Day 19 - 19th December 7:00am :> 76.3 Kg

One last look at where the paint job is up to. Thanks Dad.

There were photos

2008-12-16T21:24:00.004+10:00

Day 16 - 16th December 5:00am :> 74.2 Kg came back from Pat's at 73.6 from what I can remember.

This morning's session.

What did you do last night?

Thanks for the dress Katy.

Sliced open again. I have to take stitches out in China next week. Could be interesting.

No Dress

2008-12-15T21:17:00.001+10:00

Day 15 - 15th December 6:00am :> 73.0 Kg

Went to Red Dress Run. Left camera at home. (Youtube "Red Dress Run" and you will get the idea)

Kurrawa

2008-12-14T21:32:00.005+10:00

Day 14 - 14th December 3:00am :> 75.4 Kg, I think, after I came home from Kurrawa and cleared the spikey plants from the garden I clocked an amazing 72.6 Kg.

Today was the Kurrawa to Point Danger 50K or 2 x 25K relay.

A few cast members:

The Winner, Scott of Team Scott and Carly. Scott ran so well he taunted cars to keep up with him.

One of Bad Andys

Matty

The Glenno

The other Bad Andy, great 50K today and made it look easy.

My awesome partner and joint past title holder. John came along for the ride.

Sadly, we were not the winners today and will have to part with the trophy.

How does the saying go? "You can take my trophy when you pry it from my sweat stained hands"

Mission Accomplished

2008-12-13T19:33:00.004+10:00

Day 13 - 13th December 5:00am :> 75.2 Kg

Dad called and said "Son, I'll get you started and show you how it is done" ..... and I said "OK, I'll book the flights" ... and I did .... and he did

Painting Begins

2008-12-12T21:18:00.006+10:00

Day 12 - 12th December 5:00am :> 75.7 Kg oh well, we'll see how tomorrow goes (think a touch too much spetzle)

Poppa Toast aka Bread

TaDa! Purple tomorrow.

Katy, I have cleared out half the spikey monster plants, is that ok? Will get rid of the rest tomorrow.

Making progress

2008-12-11T20:07:00.000+10:00

Day 11 - 11th December 6:00am :> 74.8 Kg

I want to stay

2008-12-10T19:23:00.003+10:00

Day 10 - 10th December 4:30am :> 75.7 Kg

Yesterday I started to feel I had enough strength to last a full session.

Best part of the day was my morning run with Robbie followed by coffee with Tesso. It makes me seriously wonder if I should find a new job that doesn't send me to China or other places so often.

What gives?

2008-12-09T21:14:00.003+10:00

Day 9 - 9th December 5:00am :> 76.4 Kg (Back 6 days)

What did I eat?

Cereal breakfast, salad lunch, dinner salmon steak and guacamole. Beware the Avacado!

TT

2008-12-08T06:41:00.002+10:00

Day 8 - 8th December 6:30am :> 75.0 Kg

TT (Ten Tonne) Tesso has joined TT (Two Toasts) for the TT (Time Trials) on the Jan 6 / Feb 3 and March 3 - 3k.

There will be three categories offering prizes (provided by sponsors).

1. Team that improved the most - aggregate time compared to previous 3k times.
2. Team that improved by 30sec on previous aggregate 3k time.
3. Team that equaled previous aggregate 3k time.

What would be a good team name? Should we have a uniform?

Day 7

2008-12-07T07:02:00.002+10:00

Day 7 - 7th December 7:00am :> 75.0 Kg

Levelled out

2008-12-06T10:42:00.004+10:00

Day 6 - 6th December 4:30am :> 75.9 Kg (but around 0.5 kg less when I returned from the run today).

That is 167 lb which is down from about 176 lb so I'm claim 9 lb. The goal is 156 for 20 lbs but this will have to come from eating well and doing the right exercise. This is my ideal weight according to myDr.com.au

The alternative is to get taller, but this would be harder.

What do I do with these?

2008-12-05T04:41:00.004+10:00

Day 5 - 5th December 4:30am :> 75.4 Kg again.

I died half way through Pat's speed session yesterday. The heat and humidity didn't help.

What do I do with these?

What I didn't eat.

2008-12-04T07:33:00.005+10:00

Day 3 - 4th December 5am :> 75.4 Kg (after Pat's I was 74.9Kg)

I ate a salad lunch yesterday and it stayed put. Followed with afternoon banana. 2 eggs with some peppers for dinner.

What I didn't eat, the little choc bar with the banana, a packet of chips left over from the childrens Christmas party, just sitting in the corner in boxes. No snacks when I got home despite a full collection available. No alcohol including the margarita which I have all ingredients for. And no toads!

I open the freezer and there at eye level was the friend in the fridge that I forgot I put in the morning. Made me jump back.

He obviously escaped my red box of death and made for the door.

I found him floating in the bucket catching the hot water relief drips, just lying head up but unable to get out.

Day 2

2008-12-03T05:14:00.003+10:00

Day 2 - 3rd December 5am :> 76.1 Kg (about 168 pounds) at 5am (still haven't eaten)

Feeling better so might try something later on. Not eating isn't so hard when there is an off smell about ....

Managed to get that rotting flesh smell out of my bedroom. Found a dish of old old cat food under the bed, now the home to a extended family of maggots.

30 weighs in 30 days.

2008-12-02T19:07:00.005+10:00

I’ve decided to concentrate on getting in shape for my next marathon and avoiding the seasonal spread for want of a better term. For the next 30 days I’m posting my weight (as motivation) to rid myself of the holiday indulgences. Getting things off with a bang poor Katy and I were blessed with a bout of food poisoning.

Day 1 - 2nd December 10am :> 77.1 Kg (would have been more had it not been for not eating since 30th November and expelling all things that day with force on the long flight home)

[no photos]

Feel the pain

2008-11-18T02:08:00.005+10:00

.... Mile 25 and I'm running when I shouldn't be running. Everything hurts, back, lungs, legs on fire, the Boston qualfying bus passed, but if I could just raise enough energy I could catch t. Brain calls to my engine room and the message comes back "I'm giving it everything I got, Cap'n". I keep pushng through when a sudden pain of acid fills my foot, the blister that was building since mile 8 gave way. I limp a little, but with less than a mile this isn't going to stop me. Passing mile 26 there are 385 yards to go ... round a corner and it is a long ramp with a mass of people lining the sides. The ramp goes up into the distance and round a corner hiding the finishing line. This must the cruelest marathon finish ever! I receive a cheer from Katy's mum and a few steps on I was shot in the middle of my left hamstring. This is not the suspect right hamstring pre-race. I think I saw a puff of smoke behind a grassy knoll. Magically, I could not see the exit wound and perhaps it could have been a cramp. I stopped, started to walk with the crowd encouraging me. I figure I could hop the last 200 yards. "Cone on, you're nearly there, not far to go". These are the same words of support I'd been hearing for the last 10 miles. Bless em, but mile 18 isn't "nearly there". I tried to raise my last jog/shuffle and I made the finish in 3:24. I lost a few minutes over the last mile or so. As I could hardly walk through the finishing area, I knew there was nothing more I could have done today.

Here we go .......

2008-11-13T07:35:00.001+10:00

..... or here we come, depending on where you are.

No running for what seems like forever. Hamstring feels good but there is only one way to find out .......

A week to go

2008-11-09T21:27:00.005+10:00

I'm not sure how to distinguish fear from anxiety or scared from nervous. A week short of the San Antonio marathon, and can feel something. That's a good thing. Imagine having no feeling!

After 14 marathons, I still find it exciting. It has changed for me though, from the uncertainity of completion to running a qualifier for Boston. Over time, I have developed a deeper appreciation that each one could be my last. Not to take anything for granted, even just finishing is not a given.

Pain is going to happen, but how much and will it be .... too much?

On Monday, during an easy 35 minutes, I felt a sharp pain at a point inside my leg about 4 inches about my knee. It travelled to behind my knee and then to the middle of my hamstring. There it stayed. I walked. I came home and the pain stayed for the day. It ensured I was aware of it's presence with any movement, even slightly pretending to stretch it. I check in with the new masseur Simon, who dealt out torture that you have to expect when you tick the deep tissue box on arrival. He left me brusied and sore to sit down (don't ask!) so the hamstring was lost in a whole new world of hurt.

Waiting until Friday, I tried another eay 35 minute run. It (the hamstring) hurt immediately and I became used to it. For the rest of the day I knew I had a problem. So I vowed not to run again until race day.

Today is Sunday and there is one week to go before the race. I believe my hamstring is improving and my spirit is lifted. I am also grateful that I will be starting taking nothing for granted.

The goal is 3:15 but I will be happy to walk away under 3:20. More than that is going to feel like a failure. I guess this is all self generated pressure. But that is what makes it exciting.

Dodge the bullet

2008-11-03T20:09:00.003+10:00

I'm hanging in there, dodging the recession and patting myself down looking for bullet wounds after reading that my retirement stocks got flushed down the old porcelain squatter box. I still feel the same as I did before the world economy started crashing. Maybe I'm immune?

It hasn't been a good year at work. Someone left the back door open and a collection of arrogant, immoral and self absorbed armholes came in and took over. I didn't really mean to say armholes, but I thank spell checker from coming to the rescue of Mr Pottymouth.

Anyhow, I'll be glad when this year is done, so I'm starting 2009 a little ahead of time. Katy has nailed the end of her Uni and we are heading to the US of Obamaland. San Antonio marathon is locked in and I haven't suffered the usual strain or pull in the calf. I might add, just. The last few weeks I have been on the edge of breakdown but keep managing to get by. I might just rest this last 2 weeks and do no more running.

All the long runs are in the bank, and the speed was good last Wednesday averaging 4:30 for 18k (12ish miles) in 1hour 22 minutes and finishing strong and fast.

Just Times

2008-10-14T20:57:00.003+10:00

Melbourne Half Marathon - October 12

5K splits

21:45
21:57
22:44
22:36

Finish 1:33:37 (3rd best of 13 Halves)

Noosa 08 1:37:50
Warwick 08 1:36:31
Churchies 07 1:50:55
Noosa 07 1:39:51
Doomben 07 1:30:58
Warwick 07 1:32:54
Noosa 06 1:40:13
Doomben 06 1:35:12
Warwick 06 1:38:43
Noosa 05 1:34:03
Doomben 05 1:37:03
Williamstown 03 1:42:26

I'm sick of Peppa peeing everywhere

2008-10-10T19:09:00.002+10:00

Katy said, "Leave it!" she would mop it up.

I decided to help.

I got a mop head and a handle. But when I tried to put the handle onto the mop head ........

Been so long and so little me

2008-09-29T19:27:00.006+10:00

I like that blogs are my space--my place to post about me. Me, me, me, me, me!

Ok, thanks for sticking around for the self indulgence.

The big news is that we are booked in for the great return of the T, Ex of Us. Yes, home to Texas for family, friends and for forty-two point two. (42.2 km = 26.2 miles, and that is the distance of every single marathon).

On the running front, I felt like this ...

... mostly because I had my head trimmed. But I am starting to feel the run return. It has been six weeks, and last night after 20+ km (16 miles) I was picking it up and finding cruising speed.

More importantly the clouds of tomorrow are starting to part, and I can see the sun of 2009.

By that, I can now see (with some optimism) what 2009 can be for us. 2008 is going to go down as a financial hit, with share prices and general world economies cracking our retirement nest egg. Left wondering, where to from here? I am starting to see some goals like fix the house up with a coat of paint and get into shape for a blistering Canberra marathon campaign (should San Antonio fall short of my long sort after sub 3:10).

Next post will be the announcement of our sign up for the San Antonia RnR Marathon. There is going to be some good foundations for the coming years, like my Aussie wife's newly acquired qualifications in WEP (Writing Editing and Publishing). ... and a freshly painted house.

12 months on

2008-09-11T18:49:00.005+10:00

12 months ago Scott wrote this about what to do with a torn calf ....

"Sorry to hear this old son.

I'd just give it up for the time being. Try body surfing for a while and get back into running when you are well and truely over the current problems. I'm serious if you push it now it could mean the end of running for you for up to a year and that is not what you want.

I feel for you and hope things work out Toasty."

and in a year I ran 2 marathons and didn't start in another, had several stop running injuries and a constant struggle to string a few weeks together. I WANT to run a marathon PB but KNOW I have to build and wait. Why is this so hard?

I Macmillan'd my 43:55 10K on Sunday with my 1:37:49 Noosa Half to see a 3:26 marathon prediction and both runs about the same level. Last year I ran sub 11 for 3K at this time before the wheels fell off. Which made me think .... to stop thinking ...

Back to the main show

2008-09-06T18:45:00.006+10:00

"Been on Intermission, writing's on the wall,
Too much Intermission, PBs bout' to fall,
Thirteen month old injuries, broke the lookin' glass
Seven years of bad luck, the good things in the past.

When you believe in things that you don't understand,
Then you suffer,
Intermission ain't the way"

Felt good today for a 2 and a half hour easy run. Unlike last week climbing Mt Coot-tha with a sore right calf and not being able to find the bounce of the past, today was good. Tomorrow I will run the Bridge to Brisbane 10K and expect a lot better than the Noosa Half 1:37 which was only after 2 weeks back running. So stringing 4 weeks together and blowing the cobwebs with a tough trip over Brisbane running's spiritual home (Mt Coot-tha) I am now planning a set of 5 x 3 hours runs leading into San Antonio Marathon with the Melbourne half as the warm up race in the middle.

Outside this, I've been traveling for work with 3 weeks away, 2 shorter flights for day trips and only one week at home. Now to make up for lost time with Katy who can now turn a sheep into a jumper as soon as the shearer hands over the fleece (clever!). I asked for socks but she made this and I can't work out what it is.

Email of the week and how they chose to win our business

2008-08-14T17:10:00.004+10:00

Dear Mr.Toast,

Nice to meet you of Ningbo,And i hope we have good starting.

Tks for you visited of our office and warehouse,and give us a good chance.trust there is a good conversation .how do you think the businees between your honorable company and Hxxxji?if you have any request of our service,pls do not hesitate to let us know.

welcome to visit china next time,we will show you operation flow what we do here.

Best & Reg!
Zxxx Wang(王仲飞)

P.S. I ran 50 min today and 40 min on Tuesday, the goal is 1:35 for the half mary in Noosa with Matty Matt for a much deserved PB for him.

Tesso you'll be back, just be patient!

Spending the weekend with all the best people in the world in Melbourne, can't wait.

shanghai subway

2008-08-03T20:22:00.012+10:00

When I logged in to blogger, it was all in Chinese. But now I have worked out how to change it to Engerlish so it's all good. Obviously, when I log in it knows where I am and what language to select. Makes me wonder what else big blother knows. When I turn on my mobile, I get messages about being welcomed to China Mobile and this which happens within a few seconds. There has to be a satellite lock on the signal and then those that need to know, know, my exact location. Just in case .... I love China, it is a great country, good luck with the Olympics, you are doing a great job. Sorry if i upset you but thanks for giving my suitcase back after 2 days and not taking anything out.

Where were we? Well July is now over and my self ban on running is lifted. I am doing palates as per my physio's instruction everyday and attempting to get stronger, faster and generally very daft punk. I have subscribed to an online program for the San Antonio marathon which I really think E-Speed should be doing too (the marathon that is, not necessarily the same program). According to the program today is a rest day. My work duties were finished early, so I decided why not venture out into Shanghai and find the Yu Garden and Old City with the extra bonus of unaccompanied subway trip. That way it will be a real adventure.

Ok, I can do this .....

Oh my! It's kinda busy at the ticket machines, I was hoping there wouldn't be such urgency as I tried to figure this out ... such pressure!

I mean ... how complicate can a system like this be? .... right?

Oh, bugger!!!!
.... but I figured it out and had the sudden urge to high five the unimpressed dude behind me ... it is so sad when you cant share the simple joys in life with anyone.

... so with my cleverly obtained ticket, I joined the masses and shuffled along in my little steps toward the turnstiles .... sudden panic overcame me as I realised I had no idea what to do with this magic little ticket ... does it go in a slot? is there a reader to put it under? am I going to jam the system and have 500 hundred Chinese squash me as the whole mob hits the unexpected blockage with me pressed, doubled over the now locked out turnstile arm?

I quickly observed and waved like the others in front and was through ....

now all i have to do is wait expectantly for the right train to come along and whisk me to my destination ... be alert! there is a train coming ....so I was

and i was whisked away to my chosen destination

you know this can't have a happy ending, don't you?

.... so there I was minding my own business and ....

BANG!!!!

what the??? .......

oh great! a thunderstorm ... i got a little wet

I squelched my way back to the hotel and was approached about a dozen times by street vendors offering to sell me an umbrella ... "a bit late for that" I told them, having already become completely saturated .... "How about lacosste? new jeans?" ... you have to admire their persistency.

Back

2008-07-19T14:55:00.002+10:00

Ok, the race post is still coming. I was finishing the warm down last Tuesday when a sharp bolt of pain struck me in the middle of my back (see red dot). Today is Saturday, and my first without prescription pain killers. It now hurts on my left side (see green dot), which reinforces the sports doctors view that it is likely to be the ligaments and tendons around the lower disc and not the aggravated disc as my physio felt was likely.

July will now be a month free from running.

Where to from here?

2008-07-07T19:19:00.005+10:00

A bit of Gold Coast history .....

2004 - 3:33:03 (first marathon)
2005 - 3:25:59 (went on to run Columbus, Ohio 3:16:05)
2006 - 3:59:43 (Pacer 4hr group)
2007 - 3:26:51 (Pacer 3:15 originally)
2008 - 3:23:51

So that ruins the end of the story, right?

No .... let's step back.

So much of a marathon comes before the start .... the most important of things is the pre-race potty. Ok, you know this isn't going to be pretty. Unlike previous years the plan was to wake early and drive over an hour to make the start. Pre-packed and all organized meant we could leap out of bed and into the car, within the shortest time possible. No time to wake the body gentle and let "things" happen.

I love electric windows ... don't you? I remember being a kid and being told "don't play with the windows". I guess the Croutons are no different, but I have that magic button that locks every thing and stops the fiddling. Now that I think about it, perhaps they weren't playing with the windows, because I had that nervous stomach one might have prior to "delivery"..... Yep, that was it .... I was a little nervous and produced the occasional waft of "nerve gas". Oh, bugger, now I feel guilty for pushing the window lock button.

So moving along, let me tell you ..... "I delivered" ..... bring on the marathon. I'm ready to rock ..... *roar*

We all assembled at the start of the half marathon to watch Katy take off .... perhaps I hadn't quite dealt with all my "nervousness" and had to quickly seek out a stink room (because, let's face it, they all stink by race time). I ran past the queues 10 deep whilst doing the sums with 10 minutes to go and figured I would miss the start. And then I notice no queues at the scene of my previous crimes, Radar was fanning a door open and shut a few times before he disappeared into a cubicle. I managed to get the next door open and all was good again. By the way, am I the only one who finds warm toilet seats creepy? I know you are meant to feel relaxed pre-start and I do. I drink so much water that everything relaxes ... but not in a good way.

Standing at the start line, I caught up with the usual suspects Glenno, Rob and others and prepared to execute my brilliant plan of running about 4:40's for as long as possible.

Marathon Eve

2008-07-05T09:42:00.003+10:00

This time tomorrow I will be somewhere out on the Gold Coast marathon course. I'm not sure I'm ready. I certainly don't feel ready. 2 weeks ago I did my only long run in the month.

Hey check this out .... look for number 1609 ...

* For the first time for any Australian ‘open’ marathon, 5km split times for every participant in the full marathon will be displayed live on the official event website at www.goldcoastmarathon.com.au

Better go drink another glass of water .....

Tagged

2008-06-21T11:48:00.003+10:00

Took me some time to get this together, sorry but here it is ....

1. How would you describe your running 10 years ago?

I used to go for a run and come back red faced, my legs hurt for days after and I waddled around like I wet my pants. It was never more than an hour and a 3K run around the block would be something I considered a good work out. I had shin splints so bad at times, I stopped all together. I was overweight, ran in cheap shoes and wore cotton. I still have the shorts I wore, which a several sizes bigger than what I have now. They were black, I had no style, not even bad style. I blended in with the world and lost who I was. I ran so slow, that old ladies pushing shopping jeeps passed me.

2. What is your best and worst run/race experience?

Worst - last week on Sunday I stopped after half an hour. I was so tired and felt like I would never run again.

Best - it doesn't get much better than this morning, just because I could

3. Why do you run?

I have to! Running is the place I go to relax and I love doing it. It keeps me from getting so stressed that I can't sleep and provides a positive outlet for energy and my thoughts. The irony is that when I run I can stop thinking all together and move around in a trance.

4. What is the best or worst piece of advice you’ve been given about running?

Best - Break your race in to 3 parts, the first easy/comfortable, the second at pace and the third working hard and pushing beyond. And then there was the old guy who believed the secret to never having a knee problem was Brooks.

Worst - Don't do it. It will leave you a cripple. {I shake my head when typing this} Seems to me there are a lot out there who are looking for an excuse as to why they don't run and are quick to jump on you at first sign of a problem. It is a bit sad and their loss.

5. Tell us something surprising about yourself that not many people would know.

I don't like yogurt. This goes back to my primary school days when I took a tub for lunch but left it in my vinyl school bag on a hot day. The lid came off, and the warm, sour paste contaminated the bag and left me with a smell that has stopped me eating the stuff since.

U.G.L.Y you ain't got no alibi

2008-06-16T18:43:00.007+10:00

Lining up for Gold Coast marathon in less than 3 weeks ain't goin' to be pretty.

Right now 30 minutes is my max before I need a nap.

How did this happen?

If you have missed a few weeks, I had calf issues and dropped into long slow running. I followed this with surgery to remove minor skin cancer. It wasn't that obvious, as you can see with me pointing to the area of affliction ... look closely and you might detect it!

and so I get it sliced out -- all gone, no need to be concerned anyone.

but I can't run for 2 weeks.

Something about exploding uncontrollable blood gushing ... think car runs over fire hydrant. This is me holding the vein that keeps things from getting really messy.

Okay, that's not all ...

GASTRO

not Fidel ... more brutal ...

[Photos removed by the moderator]

The Gold Coast Marathon countdown is ticking ....

Grilled Cheese

2008-05-26T18:32:00.001+10:00

I'm not toasty, I've got a cold.....

Blowing out the cobwebs

2008-05-25T18:17:00.003+10:00

Well I might not be a cowboy, but I did dust off the racing boots and had a go for my first event this year.

The Warwick Pentath is 5 runs in 2 days. The half mary I managed 1:36 and some change which is better than the 1:38 2 years ago but not so good as the 1:32 last year. The big positive was the strong second half, that came after having no speed early on. Lots of slow long runs has done wonders for endurance which also kicked in the second day doing the 10K ascent.

I will have to work on speed now.

The shorter cross country, 5k road race and 1500m were all done in pain. Mainly to do with breathing, so will get some expert advice shortly (Katy's mum is coming and just happens to be her profession).

Nice to know

2008-05-04T09:21:00.003+10:00

Quick update letting you know that things are looking up. No fevers for Katy since yesterday and the infection seems to be going away.

This clip above reminds me of the good things in the world, "brother Iz" provides a message of peace and how wonderful the world can be. In contrast, it was early in the week that we heard reports of "hoons" terrorizing a woman walking her dogs, pursuing her by driving on the pavement and running over one of her little fluffy companions.

My resting heart rate is sub 50 now and was around 55, 2 weeks back. The 3 hour 24 minute run yesterday was an average 142 heart rate. Will get around 90k in this week and have a solid base setting for the Gold Coast marathon.

I feel the outlook for us is getting better, have a great week. If it is raining and things are tough, prepare for the rainbow at the other end.

Update from Toast Hospital

2008-05-01T21:06:00.005+10:00

I left Katy at home with the dogs in charge of looking after her. She is viral but the latest is it is not Glandular Fever or Mono .... and it ain't tonsillitis although the big pillows of puss in her throat don't have me convinced.

The doctor believes it is almost over, so the high temperatures and spine chilling shivers should end soon.

This morning I had a 10K run, nice and slow, for a new lower heart rate PB. I will hit the 3 hour run level on Saturday and banked 80K last week or 50 miles in the old money. I have several stitches in my side from something that hadn't made it to melanoma (think alien photo below) and now they need to cut of my nose for a BBC as they call it. [Common cancer, must be treated, no need to worry]

The Podiatrist sent me for X-rays tonight and mentioned the word arthritis. It is going to take more than that to stop me.

So all this takes me back to the weekend, climbing the hills and mountain with my mate Glenno, and words that stuck in my mind ... "you never know if this will be your last time" .... it wasn't morbid, but makes me appreciate every time I step out to pound the pavement.

If you see my smiling Ewen, then that's just me happy to be out there.

New PB

2008-04-23T20:36:00.004+10:00

To run a marathon one must learn to never give up.

If you are losing the game, then change the rules.

... Such are the ways of the toast.

I have returned to running and after thoughts on the advise given to me, have chosen my own path to the dark side. So far the calf holds firm, and I set a new PB this morning. My heart rate was average at 138 for 13-ish km. That's down from 139 for 10 km on Sunday. My 29 km easily cruised around 155. I'm enjoying the slow and it feels good.

Areeeba Undalay!

2008-04-14T20:53:00.006+10:00

It poured rain .... then a wash of runners flooded under our bridge. At the 2K mark everyone is close together and nothing could really dampen their enthusiasm at this stage. My toast hating amigo and I, did our best to lift the spirits early on by knew it wasn't going to be easy. So we had to resort to this as the loops bought everyone back at 10K, 25K and 40K ..........

Woah!!!!!

Torn

2008-03-29T17:59:00.002+10:00

Tested the calf today .... 1km and it tore .... no Canberra Marathon, except on the sidelines cheering!

Long time no post

2008-03-26T22:38:00.004+10:00

Ihatetoast has embraced the art of eBay with much vigor and enthusiasm so here i sit on my milk crate on the old 486 PC in our now empty home. That's my excuse for not posting anyway.

I am just back from the Physio and still consider myself a starter for Canberra Marathon April 13th. I expect a strained calf will respond well to a program of anti-inflam and 3 daily stretch routines. First trial is a 10 km /6 mile easy on Saturday.

After a quick toilet break I see my milk crate is gone so must sign off before the eBay monster gets me .......

Dear Diary

2008-03-03T20:08:00.004+10:00

Dear Diary,

Why am I talking to a book?

I got the all clear on my back from the doctor after he examined the X-rays. The sore back is a muscle and so I saw Jodie for a massage. You know what IS wrong? ..... Calling a sports massage a massage ... soothing, relaxing ..... hell no! I walked out like I got caught in the bull's paddock.

The training over the last month seems to be working. I felt comfortable on the 3 hour run with Ali last Sunday and the Wednesday 18K (just over 11 miles) is getting quicker each week. Tomorrow is the 3K time trial and hope I can improve on last month's 11:36 maybe an 11:07 for Ewen? (ran 11:19)

I have also expanded my cooking repertoire with two dishes I made up. Surprisingly a curry using Thai eggplant and a pasta dish using Halloumi cheese, both turned out well.

Work is also enjoyable .... how good is that?

Finally a few of the punters looking to run 3:30 in Canberra are providing me some increased motivation. So the plan for a the few weeks is to keep it simple and plateau along the solid training weeks and avoid the temptation to push it too far.

Thinking man

2008-02-26T21:03:00.005+10:00

Let me share a few thoughts I have been having lately ......

Why do I expect that I can run at the same pace now, as I did last year when all was going well?
Is running at 10 o'clock on a Sunday night weird?
Am I the only one who noticed that panty liners look like inner soles and might be the answer to keeping my feet dry on long runs?
Is it obsessive to be getting up before 5 am several times each week to run?

Want to know a secret ....

... this stuff is very good.

Training around 80k (50 miles) per week, 3 long x 3 hours runs to go before Canberra. I decided to pace the 3:30 group and perhaps make the Gold Coast marathon the one to go for.

What's wrong?

2008-02-09T14:56:00.000+10:00

Got a frog stuck in your throat?

I'm getting there in the running department, but a little short of my targets. 3K TT was 11:36 aiming for 11:30, I passed 30K on my long run (close to 20 miles) and the last few days found my run becoming comfortable and natural. I have managed 5 days a week and sitting around 70K for a weekly total, so basically it is all coming together.

The week started with the "spider run" with Glenno. We took to a trail along the Gold Coast spit and found ourselves to be the first ones through. You know this when you hit the first of many spider webs. At the turnaround, we were both wiping off masses of webs stuck across the nose and tickling the ears. Another feature was the torrential rain and Glenno's vertical jump and mid-air pirouette to avoid a spider about the size of your hand he hadn't spotted until it was an inch from his face. I thought he had seen a snake, the big sook!

Yesterday was a cruisey lap in the morning around some bridges crossing Perth'
s Swan river. To finish off the week, this morning, I missed the 4am start having flown back on the red-eye and ran from home around 5am instead. Nice to feel 5 min/K (8 min/mile) comfortable and hooked up with Ali suffering a cold and coughing up all sorts of delights as she went. We meet up with Matt at the golf club and turned for home only to struggle in the last 10 minutes before hitting the pool, where I floated face down wondering if the lifeguard would drag me out. After the swim, I saw Tesso when heading for breaky. She had a message from Katy, "tell him to stop running".

Due to requests, here is the last look at the orange hair ....

Getting Serious

2008-01-29T20:11:00.000+10:00

It's time to get serious. For me, the festive season ends on Australia Day and I go back into training. I got a new haircut just to prove it.

Long run: 2:20 target 3:00
3K TT: 11:53 aiming sub 11:30 next week and then sub 11:00 a month later
Training this week: 70K
Injury Status: I can walk and I am not limping at the start of a run .... pain in right calf at the end of a session.

According to the Pat program, I'm about 11 weeks out. My 3K TT was 11:13 and weight 73/74kg leading into the Melbourne Marathon

My weight is now around 77kg but was 80kg a couple of weeks ago.

Long Run Targets:

Feb 2nd 2:20
Feb 9th 2:40
Feb 16th 2:40
Feb 23rd 2:00ish
Mar 1st 3:00
Mar 8th 3:00
Mar 15th 3:00
Mar 22nd Race (if I can find one)
Mar 29th 2:00
Apr 5th 1:30
Apr 13th Canberra Marathon

Blog Something

2008-01-24T18:22:00.000+10:00

I can't think of anything

It doesn't matter, doesn't have to be much. Just say what you are doing.

Oh well, the croutons left to go to their home yesterday. That's sad but we did have a great time for the last 4 weeks.

I could show that picture of Katy with just a thong on ...

... and a life-jacket.

Or I could write about the annual count down of the top 100 that happens every Australia Day (January 26th) although we will celebrate it on the 28th because that is a Monday.

I think this will be No 1...

It reminds me of China, because I had it on my iPod and would run through the streets playing it. There were also times when I would walk around with my iPod, like through the airport terminal when waiting for a plane. Not speaking the language had the advantage of being able to detach from all around me and just look whilst taking in music. I would pretend everyone was pleasant and all was good with the world.

As far as running, I am in my hibernating bear phase and teaching the scales new numbers to explore past where I would like to be. My 3K time is close to 12 minutes instead of 11 and my long runs need another hour from the 2 I am doing each Saturday. I wonder if her bum is cold on that marble?

Do you think Katy would like bathroom scales for her 40th?

She wants a light box.

I am happy for her to have one, just don't want it to be my present.