by Bill Wallace on February 28, 2010
This week in Perth (Australia) has been really hot. 40+C days has meant that a run any time is going to be “warm”.
Thursday night the Queensland cohort arrived (Sister, Brother-in Law and 3 young men) so we had a great time with them but Friday morning called and so did the run. Just 5 km this time but a fairly easy run. Getting up seems relatively easy at the moment though there are always those thoughts that try and make bed for another 30 minutes seem like a good idea. It was cool enough (around 24C).
The Friday 5k Run
Saturday Morning Long Run
Saturday could have been the killer. All the excuses in the world not to run: family here, Saturday morning, lie in, relax…
But, up I got and headed out. Saturday was a “long run” of 7 miles (11.25km) for the Hal Higdon Marathon Training Program. 11km seems easy compared to the previous 14k and 16km. So I was in good spirits to do this and do it well.
Saturday Morning 12k Run
It’s funny what your mind does, though…
“Run 1k then head home.”
“Okay, run out 2ks then head home.”
“Ok, 3ks! NOW turn around.”
I got past all this shite in my head and just made sure I ran 6ks away from home so I had to run 6ks back! Easy! :)
(Am I the only one who over thinks this?)
As I said in the opening the weather has been warm and the easterly winds don’t help. Especially when you’re running straight into it. Which I did for about 4ks. Straight into it. I thought I was marking time there for a while! 
Once I got to the 6k mark it was all about getting home at a good pace. And the wind was mostly behind me!
It’s interesting to note that now when I am well into my run that the last 3ks are viewed as “just 3 ks to go, I’m almost home.”
That’s a long way from “I hope I can male it to the next light pole!”
Saturday Evening Walk
And then, just to top it all off, we (FBH & I) decided to go for a walk to the shops last night which was done in 33C warmth around 7:30pm. One of those beautiful balmy nights where the moon is full, the stars are out and it really is just a great walk.
We bought an ice cream at the shops, turned around and headed home.
4km Walk Saturday Night
Latest Updates
And just as a news flash I woke up this morning to find the FBH was nowhere to be seen (this at 5:30am!) To later discover as she got back that she had just been for a 7k workout of which 5k was running herself! (I have competition! ) This is from a lady who really doesn’t have a history of sport or exercise. I am proud and amazed that she would do this. Not surprised though, as she is a very determined woman about the things she cares about.
And, I just found out that Andrew completed the 200 Squats. I haven’t even started the squats program but I can imagine how the legs must feel around the 190 mark. Great Work, Andrew (even though you are a Cats supporter! )
by Bill Wallace on February 23, 2010
Today was a 5km run. Quite easy relative to the 16km run on Saturday night. It was also a mild 16.5C this morning. Little wind, fresh … ideal!
At about 3:30am I woke up with a sore back and took some painkillers. I was in la-la land around 5:30 when I was supposed to get up and run. It was one of those “I’ll get up in a minute” mornings.
I didn’t! So what follows is my own fault …
If I had got up, run the 5ks it would have been over. And I have no excuse. My runs lately have been great. Long, slow and all completed at a good pace.
I decided I would run today, even though I missed this morning. I’ll run a little while after dinner when the heat has gone out of the day. (Perth hit around 36C today).
So, around 7:30pm I kitted up and headed out. Still quite balmy and, as I checked my iPhone weather app it was, in fact, 34C!
At 7:30pm … 34C!!! (Aww crap!)
I decided the iPhone was wrong and I would run in what was probably more like 24 – 26. Still warm but cooling down.
As I began to run and although this was only 5k, I was feeling it. But true to form, I kept running. No walking for me. I can do this. Calves sore, thighs aching, sweating like a pig (no offense to any pigs reading this!) I’ll run through any pain. It’s only 5k.
Well, I’m happy to say I completed the run (stats below) but I then checked the temperature at the end of the run and, lo and behold, 32C! I got inside and checked the PC Google temperature for Perth – 30C!
I had run 5k in what was around 32 – 33C! No wonder I was dripping. My Slowgeek Run graph is below:
Slowgeek Run Data
Nike+: 5.55k @ 33:18 = 5.59/km
Garmin: 5.04k @ 32:50 = 6.31/km
Anyway, I hope I have dramatized that enough for you 
Just glad I persevered. Of course it creates the problem that I probably won’t run first thing in the morning and I am meant to run 8k tomorrow. If I don’t do it in the morning, it’ll be in the heat of the day … again.
Might just have to bite the bullet and get up earlier!
In Other News Just to Hand …
BIG CONGRATS to Andrew who completed the 100 Push Ups Challenge yesterday. After starting the program 7 times he got there in the end. Great job! And it shows what focus and perseverance can do.
by Bill Wallace on February 22, 2010
This weekend was the long run I had to complete for the marathon I am planning on completing in June this year. This will be my first, but hopefully not last marathon.
If you drop by occasionally you will know I completed a long run last week of 14km. This ability to all of a sudden run these distances is a little bemusing to me. I guess it’s all attitude but for some reason I have been able to just run the distances required. No need for the usual stopping to walk for a bit.
Why? Buggered if I know … really! I have no clue as to why I can all of a sudden run 14km straight. But I’ll take it.
Yesterday I needed to run 16km (or 10 miles). No problem. Get the gear on and off you go. But …
- I had just got in from Queensland the night before, hitting the sack after midnight. I think I deserved a lie in with the family so we did.
- Then it was too hot to run during the day.
- Then it was the annual tomato sauce making day Sunday morning so, apart from running from our house to Mums (19k) it looked like the long run might be tight to do.
All these things transpire to keep us from doing what we now we should be doing, or really want to do. And I really wanted to complete the 16km run. After completing the 14k run last week I really wanted to do this and do it well, not just start and have some feeble excuse as to why I couldn’t complete it.
I decided to run Saturday night, after the AFL and watching Carlton demolish Sydney Swans – which didn’t happen for those of you who are interested. In fact, I am now very concerned about Carlton’s ability to kick a winning socvree afettt hat debacle last night.
Anyway … back to the run!
The game finished at 7pm and thought well, it’s definitely cool enough to run so I headed out. I had mapped the run on MayMyRun so I knew where I had to go ahead of time, which I found a good idea.
The 14km run last week was pretty flat so I decided to take a route with some inclines and see how I fared. Not too bad in the end. I found running up the slopes I took on a good pace and posture and allowed the declines to work for me on my pace.
I also found I wasn’t scuffing my feet as much as I ran and at different times throughout the run felt pretty well okay.
There were probably 2 or 3 places where I thought I was running out of steam but these times passed by simply slowing down a bit without walking and soon I was back up to a reasonable pace. My slowest km being around 6.10/km.
Reading up on how to train I have read that once you are finished you should feel like you could have gone a little further, which is how I felt as I ran back into the driveway. So I figure my pace is about what it should be.
I still run with the Nike+ and Garmin. The Nike+ telling me how far I’ve gone and while it isn’t that accurate, it is good to hear the kms come off the distance, even though I know there is still more to do when it says “Time’s up!”
Next week’s long run is only 7miles or 11.25km. I am very much looking forward to that. This will be the first Taper run of the training program and I’m pretty happy that I have made it this far.
Nike+: 18.16km / 1hr:48min:20sec / 5:58/km
Garmin: 16.15km / 1:47:35 / 6.40/km
by Bill Wallace on February 21, 2010
Sunrise, Gold Coast, QLD
As the odd reader of this blog you may have noticed a flurry of posts and then none. (Just let me clarify that as a reader you are not odd, just that people may read this blog the odd time or two! )
I have continued to run it’s just that I was over east and the days were long and draining so my creativity to write was at a low ebb in the evenings. And I also didn’t have web access all the time.
However, in keeping with the training regime, I had runs of 5ks on Monday and Wednesday.
You MUST run on days like these!
Monday was interesting as my apartment where I was staying didn’t have air conditioning the first night so sleep was fitful at best. Then, being awake at 5:30am I got into gear and started the run around 5:50am. This basically had me running from Broadbeach on the Gold Coast to what is I guess true Surfers Paradise. A turnaround at the roundabout and then back to the apartment. All good but it was a tough run. Surprising because I had felt good on my recent 14km run on the Previous Saturday. Plus the day was mildly warm. I checked the temperature when I finished at it was a balmy 26C!!!
- Distance: 5.09km
- Time: 31:26
- Pace: 6:11/km
Running in the morning at Gold Coast, Queensland
The Wednesday run was a lot better, partly because we headed off at around 20C and I have my Gold Coast running partner, Mars, along for the run. It is surprising how a partner helps get through the kms. We were at the turnaround point before we knew it, though the timing and pace was about the same as Monday.
- Distance: 5.06km
- Time: 32.00.79
- Pace: 6.20/km
It’s always good to run in new places and the Gold Coast is a great place to run. That said, it’s always good to get home and run in places you are familiar with.
by Bill Wallace on February 14, 2010
Yesterday was a 9 mile (14km) run on the Hal Higdon Marathon Plan.
With recent experience I knew I had to do this in the morning because:
a. it would be cooler
b. if I didn’t do it in the morning the day would get away from me and it just wouldn’t be done.
So, even though it was a Saturday and the “sleep in” was calling, I hit the road around 6:20am.
The aim was to run to a coffee shop in Mt Lawley, which is, coincidentally, around 9 miles from home (about 14kms). Then have a light breakfast with the FBH would would be coming by car, then head home. I could have done a 14km circuit and end up back at home but I wanted to run a different route.
The day was sunny although a little windy but it would keep the running temperature down.
I was trying to think how to play this mentally as 14km would be my longest run yet . With my recent experience in running slowly I wanted to be able to run the whole way. It is funny how the mind works though. I had run an 8km recently so I was thinking if I could beat that, it would then be okay for a short walk. Then I thought “Well, just get to 8km and then run 1 more km and see how you feel.”
So that was the plan.
The only other “anomaly” was that the Nike+ was going to clock up the k’s quicker than the Garmin. So when I hit the 8km mark on the Nike+, I was at about 7km on the Garmin (yes, the difference is that much!) However, the voice from the Nike+ is reassuring that you are making progress and I like hearing that each time I hit a milestone, no matter how inaccurate it might be.
At around the 9km mark my headphones were slipping put every few meters so I stashed them for a bit and ran silently for what turned out to be about 4km. I stuck the headphones back in to hear the fateful words “400m to go”.
I was stoked. Even though the Garmin said I had run just over 12km (about 2 km to go), I had run the whole way and was feeling pretty good. I met a few runners coming the other way and we acknowledged each other and that gives you a bit of a fillip to keep going.
All I needed to do now was keep going to the Nike+ 16km mark and I’d be done. I was tired but as I got about half way down Central Avenue in Inglewood I had made it and I had run all the way.
I must have taken a longer route as I was still about 2km from the coffee shop and tossed up whether to keep going or just walk the rest of the way. I decided to walk it as I had completed the exercise and didn’t want to over do it.
But I was feeling pretty pleased with myself I must say.
by Bill Wallace on February 11, 2010
I was going to run this morning. I had no reason not to. Felt good, was awake, slept well. Didn’t run. I’ll run tomorrow.
That was what happened this morning! But after not running this morning I was feeling a tad (constructively) guilty that I had missed the opportunity to keep the momentum of my running up. Dinner with colleagues tonight also meant that any opportunity later in the day was “slim to none”.
However, an idea popped into my head to do some work from home. I am running workshops next week in Queensland and well, someone has to write them. I was constantly getting interrupted at work with crises caused by others that the workshops were not getting written.
So, brainwave! Work from home in relative peace and quiet. Get the workshops written and then, around 5:30 – 5:45 head out for the 5ks. Perfect.
And head out I did.
Being in the afternoon the heat was still in the day, probably around 26 – 27C and, after along day at work (well, not that long I guess) the energy wasn’t the same as first thing in the morning.
I kept thinking of reasons not to run or to slow to a walk or to stop and take a breather.
At the half way mark my son called from the Army so I did take a small break – maybe a minute – that was all the time he had, paused the gadgets (Nike+ and Garmin) and has a quick chat. Then back into it. All up I did the 5ks in not bad time. The process of just running slower seems to be walking, rather than walking.
I must say, I know why I run in the mornings now!!
Distance(s):
- Nike+: 5.77km (5:40 per km)
- Garmin: 5.13km (56.13 per km)
Legitimate rest day tomorrow (Friday) but then a 14km run on Saturday. I’ll have to see how I plan to do that.
I was going to do the 100 Push Ups today but with the schedule that will have to be tomorow night.
Great dinner with colleagues, always love catching up the way we do.
by Bill Wallace on February 11, 2010
Recently I have been learning to run more consistently.
This has meant keeping to the Hal Higdon Marathon Training program better and I have notice my maximum heart rate lowering. Probably too early to draw any real conclusions but one thing I notice is my tiredness, probably not fatigue.
To those who have started this running regime over the past few years is this something you experienced? Is this the time to keep running or have a rest for a few days? (I’d rather not rest!)
I’d rather keep running and view this as a physical hurdle of my body getting used the increase in regular exercise. I can’t remember this happening a couple of years ago when I started and was training for my first City to Surf, but I am 2 years older
Any advice people can offer would be good. I understand you’re not doctors or fitness experts, just looking to learn from your experience!
Thanks in advance!
Bill
by Bill Wallace on February 10, 2010
This morning’s run was a 6.5km easy run according to young Hal Higdon.
You can see the differences in the measuring tools below. I will continue to use the nike+ system but I know the Garmin is more accurate.
Nike+: 7.68km
Garmin 305: 6.69km
Getting up at 5:35am (after the ABC News) was pretty easy and I decided on a different route that took in a couple of climbs that weren’t steep but were long (ish). Anyway, got through them and kept up a steady pace through the run. I think the best part of runs these days is knowing I’ll be taking it steady and finishing off well. The feeling after is awesome.
I know for a while running was a drag but lately (probably mostly mental) I’ve just relaxed into the run and the only rule is to keep running.
The day was overcast but still. One of those days where the drizzle is hardly discernible but refreshing as it hits your face. You don;t end up wet but you know you’ve been in it, if that makes any sense. It certainly cools you down as you run.
Feet and ankles a bit sore but as the run continues that is either blocked out or they just accept that fact that I am running and “get on with it.”
This week I have race planned but I have to pull out of it for 2 reasons:
- it’s Valentines Day – I was going to take the FBH down to the race on the motorbike and the head off somewhere nice for breakfast but …
- I have to fly to the Gold Coast at lunch time so that would really ruin the day for us.
I think V-Day will be Saturday and we’ll go see a movie and have a nice Italian dinner somewhere cheap (i.e. at home)
Tomorrow is another 100 Push Ups Challenge and I may extend my breaks this time as suggested by Matt. At the end of the day I have to do 100 in a row. How I get there is up to me.
I think the HH run tomorrow is just 5ks.
Hope you are all doing well.
by Bill Wallace on February 10, 2010
Hello all! Just a quick question about gear for the marathon.
I bought a new pair of running shorts and top the other day just to round out the wardrobe you understand (and look good when I run, yes I can be that shallow! )
But as I was in the store I saw those standard running shorts that professional runners wear. The really short ones with the mesh inside. I can fully appreciate a professional runner wearing these. However the FBH and I think that, for me, they aren’t necessary.
(the FBH just said: “Too much flesh dear!”)
Now I have seen on a website somewhere that while they may look a little over the top, there is nothing “over the top” about chafing, which these shorts tend to prevent or at least minimise! So it’s a good idea to get a pair.
I am just an amateur runner. Should I get a pair?
For those who have run just one marathon or two, did you invest in a pair of these or did the usual “boardies” work just as well?
by Bill Wallace on February 9, 2010
Today was Week 3 Day 2 (I think I thought it was W3D3).
It must have been the worst effort ever in the history of the 100 Push Up Challenge! (yes, folks, the history!)
I have to admit the thought of an extra 20 Push Ups in this series was a little daunting. Today’s program called for 20, 25, 15, 15 and then a minimum of 25.
Well, bugger that! I got through the 20 and 25. But then…
The first set of 15 was 10 then 1,1,1,1,1!
The second set of 15 went 8 … no, that’s it … 8!
Gotta laugh! Didn’t even get to the final set of 25!
Do over … again!
6.5k run tomorrow morning. Looking forward to THAT!
In other news, the diet is going well. Lots of fresh veggies (thank you Mother-in-Law!) and back to preparing good food for work rather than going to the lunch bar!
