Trotting around and about.
Back to school after Physio
Went out for a gentle trot with Andrew. It took a bit longer than expected so I had to keep on going to get to the Physio.
Just enough time to cool off before my appointment with Sarah.
The slower pace takes a toll on my knee. A faster pace is almost problem free.
And home after a solid 20:03 minute 5 km at Oâ€™Haganâ€™s. Not so fast cruising home :)
Well that was better than expected. Bill caught up with me about halfway round, and I couldnâ€™t shake him until the last kilometre. Then instead of trying to go faster, I picked up my cadence and that did the trick
Happy with 21:03.
Hey Ho. Off to Oâ€™Haganâ€™s I go.
Gentle jog to work.
Jogging home after trying a steady run in the Domain.
Runventure. Not really. Just doing chores on my way to the Domain.
Thatâ€™ll be my longest run in about 6 months. My knee feels fatigued rather than achy. Whereas my post-tib is a bit grumbly.
As a long â€˜Runâ€™ I kept it easy on the way out and a bit more effortful on the return leg … if my heart rate monitor is to be believed.
Pretty hot weather-wise. All good prep for Rarotonga.
Off home after a good outing at Oâ€™Haganâ€™s.
21:13. Iâ€™ll take that.
A little slow at the start, then at about 1.5 km pony-tail guy passed me, and I used that as an excuse to pick up the pace for the next Km.
A bit slower after that.
In the last 300m a woman tried to pass me, but I dug in and kept ahead. All in all, a good Run and I donâ€™t feel knackered (nor us jy knee too bad).
Run-commute ;) to Oâ€™Haganâ€™s
Running on Easter Monday. The traffic is so light. Very nice.
Now that I have some sort of base conditioning in place, this month will see me adding some distance. Yay!
Not a bad run. My knee felt achy rather than hurty. My hip felt tight for sure.
Considering it is autumn, it feels more like a full-on Summerâ€™s day. So kept it easy.
Sarah had taped my knee yesterday, but it felt more blah than usual. Iâ€™m not sure about that approach.
The big news is that in the third attempt, over several years, Iâ€™ll finally collect the Towering Stairs badge. Yay!
And off home after Oâ€™Haganâ€™s
Faster than median, but pretty much the same time as last week.
A pretty solid start; first kilometre in 4:08 mins.
Feeling okay. Knee not too bad.
Off to Oâ€™Haganâ€™s
Knee came and went; went and came. Seems pace related. Faster than 5:15 is the turning point
Overall a solid and Lacey run.
And home after the Jockstrap.
Off to the Univerityâ€™s Jockstrap Run
The warmup lap
Feeling flat. Knee was achy coming down the last hill.
Tomorrow is another day.
Cruisey Run the @Andrew around town. The heat and lack of electrolytes got to him after a while.
And then off home after Oâ€™Haganâ€™s
Pretty much like last week. My times about the same.
Chased Christine, and kept closer to her than last time. Then I cruised a bit.
Overall it was easy than last time.
Much of this run was done to the tunes of The Minstry of Sounds Running Trax
My knee and groin were nine too bad, say 2.5⁄10. Mind you it was a little off from this mornings exercises.
Tried to push it for the last Kilometre or so.
Not too bad. I think these shoes might be shot. Theyâ€™ve done better than most.
Didnâ€™t push it and was pleased with my time.
A good chatty run with @andrew_e before he headed off home. I then put some thumping beats at around the 6km mark
Not bad. Knee was a bit wobbly once I picked up the pace.
And home again.
New strategy. Try and stay with Christine, and then try and not die too much.
It seems to work and over time, I should get faster.
Happy with todayâ€™s result.
Off to Oâ€™Haganâ€™s
A bit cooler today.
Knee moderate. Hip/groin achy after 7 km
Rather achy knee. Better once I took off the tape.
Keeping it chill, with Andrew
And home again.
After a fair amount of walking and running over my mini-break weekend (filming at home) and a good beating up by the Physio today, I would have been surprised by anything much faster than this.
So I feel good about matching last weeks time.
Not my fastest Round the Bays, but then again I donâ€™t normally have to run to the start because the race transportation (bus) breaks down.
Got to the start with 10 minutes to, having blagged my way along to start of the course.
Went out at about 4:30 mins/km which seemed okay for the first couple of Kilometres. But the little hill at the turnover put a small dent in that.
Still okay after 3 km, but by 5.5 km I had slowed to 4:50 mins/km and I had to start to dig deep.
Anyway finished in under 40 minutes, so thatâ€™s a win.
Bus broke down. Ran to the start of Around the Bays.
Traffic and traffic lights broke up this run a bit; for which I was grateful. My legs felt a bit tired after last nights spin.
And home again. Jiggity jig.
Day four of back to back runs, and I think itâ€™s beginning to tell.
I was a little faster out at the start (1st km in 4:22, 13 seconds faster than last time). And although it felt easy(ish) I faded quite a bit.
Next week will probably be better.
I do feel good about this one.
Off to Oâ€™Haganâ€™s
Hot and sweaty as I amble about town.
Easy long-ish run.
Nearly collided with another run at the Westmere corner. So many runners out … and many with prams.
Odd running with a taped knee. Iâ€™m not sure it made anything better.
Letâ€™s try a steady run ….
Busy day ahead. So I got this run in earlyish. Legs still feeling a bit tired after yesterdayâ€™s run.
Knee also a bit tired.
Phew. Hot. And after my curry lunch and 5km warmup, I just couldnâ€™t keep it together for a steady run. Thereâ€™s always tomorrow.
A bit of a warmup. Now to try for 5km steady.
Warm. Hot actually.
Ran with an economist from AUT for a bit. Good pace, and he had a pack. I was kind of relieved when he took a different route to me.
Some of this run was close to goal marathon pace (4:58 min/km).
Off to an attempt at a steady run.
And home after Oâ€™Haganâ€™s.
Hot. Sticky. 21:47. I’ll take that.
Off to O’Hagan’s
Gripes. That was a hot and extraordinarily muggy run. Andrew and I were really beaten up by the weather.
I lost about 2 kg in sweat over this 11 km run. Wowser.
The first 6.5 km were with Andrew, then I turned around to come home and he went on to meet Sally. I think he called for a medi-vac rather than complete his run as planned.
Did I mention it was hot. At one stage we crossed the road, just to get any shade.
Trying the jeep it steady with Andrew, Janine, and some rain.
After last nights epic Chinese feast, and lunch out with Matt today, I was feeling pretty bloated and heavy on this run.
Listened to the classic album “Endless 17”, by Heaven 17. Excellent.
Rather slow going across the top of town. Lots of big junctions with lights.
Knee was pretty good until College Hill. I guess that makes sense.
On the road with hits from 1980. Showing my age.
Keeping it easy.
Felt it in my knee after about 5 km, at the opposite side (antipodes) to where Sarah needled it. Let’s see how it is later.
Easy run back after some needling at Physio.
Not so much Dancing in the City, but my re of a Run Around Town
My knee was feeling a bit unstable at times, and achy on some of the uphills.
Missed the rain.
I’m not sure my heart rate would agree, but this was a steady effort run. Got a bit warm towards the end. That is a change from yesterday’s wet and windy weather.
My right knee felt a bit wobbly for the first few hundred meters. Then it was fine until the last half kilometre, when it felt a bit achy.
Okay walking afterwards :)
Keeping it steady with Andrew
That completes another step on @smashrunhq’s towering stairs. Two more to do.
That was a slog.
I had Physio tomorrow day, dry needling around the bottom of my quads. The run to O’Hagan’s loosed/warmed up things. The actual fun run got off to a dodgy start; I almost bailed at the 1km mark because my knee was unstable, but then it settled.
After the O’Hagan’s the muscle felt like it was in spasm.
So when I started running home, my leg felt mighty tight, almost un-runable. But I pushed through it, after nearly bailing.
It’ll be interesting to see how it feels tomorrow.
Well that was very pleasant. And a minute faster than last week.
Where was Janine?
Listening to mixes of “from New York to LA” all the way to O’Hagan’s
Trying the keep it steady (and easy).
Hot. Darn hot.
Despite 3 walking breaks, I bailed before my got to my target 11km
Did I say it was hot!
Trying to keep it steady. Adjusting some constants by it made the readout to erratic. So ended up running by feel. Was I steady?
A bit of a slog home. I guess O’Hagan’s took it out of me.
Back at O’Hagan’s. It’s the first of the year, and the first after a long break for me.
Pretty happy with my time.
I thought I went out easy-ish (well easy for O’Hagan’s) so I was surprised when I looked at the 1 km mark and saw I was doing 4:34 minutes/km. I slowed a bit in the middle and then pulled it.
Yeah, pretty happy.
A return to O’Hagan’s
Back from the steady run with Janine
Doing it steady like
A but it f an experiment. See how steady I can be by feel on this 11 km run.
Okay, I looked at my data for the first 300m or so to make sure I didn’t go out too hard. Then it was all by feel.
And I felt hot!
Despite taking on some water I definitely faded in the later stages. It’ll be interesting to see what @smashrunhq make of it.
Another attempt at a steady run.
A bit wet and rather windy.
Someone stole my umbrella whilst I was doing laps :(
Off to a steady run
Was thinking about doing a ‘steady’ 10km Run. But the combination of hills and traffic-lights on this route makes that too tricky. So I abandoned that idea after about 3 km
So strong headwinds along the motorway section, and a bit of rain too. A bit of a surprise given the sunshine when I set out.
Felt my knee a bit on the uphills, but otherwise it was okay.
Out with Bill and Mac (who is just back from Japan). They are faster runners than me. St the end they were a good 300m ahead, and they pulled that far ahead in the last kilometre
When I stopped I was still out of breath for 30+ metres. Phew.
Glorious out. Great views across the Waitamata harbour.
Returning from a steady run.
Warming up, for a steady run.
Off to a steady run attempt.
Kinda wet. Parts of Tāmaki Drive were closed to traffic (not runners) because of flooding and debris. The strong wind meant this rather slow paced run was work.
Saw two boats that had been washed ashore/wrecked.
Not easy … really. A certainly not steady.
I suspect I won’t be able to do a steady 5 km until I’m routinely running longer distances again; say 10 km
If true, that has implications for when I want to do steady 10 km runs.
Warm and humid.
Hilly jog to the start of my steady run.
First run of the year.
Tried to catch a rabbit; but they were too much faster than me.
Happy with my pace, but my right knee was a bit wobbly around the 4 km mark (going uphill).
To the Domain.
Wow! I haven’t run this route since April 2017; that’s 8 months. I can’t remember what was going on then, but clearly I’ve been “in recovery” from various things.
An overcast day, but still a little warm.
Whilst not taking it easy, I didn’t push it. I was keen to see how my back took it (okay) and my knee (okay-ish). No worries.
My right shoe was over-tight and I felt it at the end of the run.
The blasted water fountain was broken! I had reported it because it was leaking, and now it doesn’t work at all. Doh! So I’ve now reported that too.
I’m n total contrast to yesterday, the day started with it bucketing down. So we delayed my run by an hour until the rain had stopped.
Felt hot and humid out, and I felt a bit sluggish—-yesterday’s turkey Christmas lunch perhaps. Certainly don’t feel the need for breakfast yet.
Mind you, this run did drift out to 8 km, even though I only hoped to get to 7 km. So good then.
New shoes; and I can feel the fresh cushioning. But I still think my old ones have life left in them.
It was warm, and after yesterday’s long walk my legs were a bit heavy (no it wasn’t the shoes).
No diclofenac, and I felt my back a little on the rise and when I stopped. I’ll do some stretching … that said, I did do some yoga to warm up before the run.
Summer Solstice run (sunset).
Tonight it was clear enough to see the sun. Yay!
Summer Solstice Run (sunrise)
Cloudy. Couldn’t see the sun.
The Physio said to try a gentle run. So I did.
Kept it easy.
Quads felt tired. Right hammy was twitchy after the Physio stretched it yesterday. Right knee achy once I finished the run.
But all in all, seems okay. Oh yes, I did take 75 mg of diclophenac before hand … as recommended.
Ran four intervals with Bill. Wow they are hard work; I could really feel myself slowing on the last one.
I guess that means I need to do more of them.
It was nice to run with Bill. Conversation and some extra variety in my run is such a good think. Thanks, bro.
So easy laps around the Domain with Andrew. Darest I call it hill work? Nah.
A longer run with Andrew as he went home. Actually he went past his turn off a bit and then turned back with me to get his 8 km in.
Toasty. I ran with water, which was nice. Although the bottle does bounce a bit too much. Drank all 700ml by the time I got back.
Nice and easy (‘n sweaty).
A hot one.
Went for a 5 min/km pace and pretty much hit it. I’d call that a tempo run, looking at my heart rate.
All to plan really.
Moving to early runs to avoid the heat of the day.
Last nights celebratory fish supper weighed heavily on this run (7 years in the house).
Nice and easy (albeit hit and humid) run, gently pushing out the distance.
My knee feels puffy. Hmmm
Was planing to do 10 km, but my knee was a little ‘off’ for the first few kilometres, so I changed my mind and thought I’d do 5 km, but my knee felt better so I push on to 7 km.
Another hot and sweaty one; slow too.
Planned to do something tempo-ish. My heat rate (154) shows I was on the way, but I didn’t maintain my lactate threshold (165).
Maybe I need to get that retested.
Warm and sunny = hot and sweaty.
But good. Felt my knee a bit on the first few km. Did I do something yesterday to upset it; I can’t think of what.
Got out a little early for this run because Summer has arrived; my idea was to avoid the heat if the day. (It’s all relative, I know).
Still, I was definitely warm and sweaty by the end of the run.
An easy run. I’m still feeling my legs a little from Friday. Generally the body felt okay. Knee, hip, ankle all seemed to be behaving.
That was fatiguing. I was happy to stop and happy that I met Andrew early (and so didn’t get in a whole 10 km run).
As always great conversation which made the run a bit easier.
Had to turn my music off, as I couldn’t hear the announcements from Runmeter.
Last run of the month; I made my mileage goal and don’t want to overshoot.
Easy work around the Domain, albeit with a bit of a hill.
Knee, okay-ish even going up the hill. But I did feel it in my right hip.
An easy run with Andrew as I nudge towards my monthly goal.
Easy outing with Michael Fearne of Pivotal play (before he heads back to Melbourne).
Lots if folk out doing the ADRA 1⁄2 marathon.
Feeling pretty bloated having indulged too much at Gemmayze St last night; but it was good food
So I felt it on this rather toasty run.
Well that was a warm one. Started out strong, but was feeling fatigued by kilometre 8.
No real knee problems.
That said, my x-rays are back. Some mild arthritis, but at this stage—more problematically—my kneecap isn’t in the right place. It’s rubbing in places it shouldn’t. So let’s see if we can gradually reposition it.
A warm run with Tim Morris along a bit with f the waterfront. Nice. Good conversation at an easy pace.
An easy run with Bill. He had run here … 8 km or so. Hence the relative ease of this run.
We talk a bit about Dad and his run. It was good.
A tempo run, I think. My heart rate monitor wasn’t working so it is a bit of a guess … doubly hard because it was warm out.
Definitely pushing it a bit in the return leg.
Nice run with Andrew. Keeping an eye on right patella.
Super weather. Super conversation. Solid pace.
Juggling things around, so I ended up doing my long-slow-distance run today. A nice 9km, but I was good and sweaty at the end of it. Maybe I wasn’t as slow as I should have been.
I had thought there would have been more cloud cover, but I was wrong.
A good start to a good day. It was pretty fine in the domain today.
Probably went out a bit fast … but it was a short run.
A most enjoyable outing with Andrew. Great conversation and lovely weather.
My long slow distance run for the week. Not so slow. Not so distance. Went out a bit fast and never really settled into my 5:30 target pace.
I think listening to my audio book helped to keep my pace down (but not enough).
Still, overall it felt like a good run.
A nice day now that the rain has passed.
So it’s November. My goal is 99km made up of lots of 5km runs with a longer weekly run. I say longer, but it only builds to 10km.
I’ll mix the 5km runs up. Today was tempo work. The others are likely to be hills and sprint work.
The ‘long’ runs will be at an easy pace.
So today was meant to be tempo. Alas I didn’t not have the heart rate data to confirm it, but it felt like I was close to it.
A good run on a good day.
Bill is out from m HG so we went for a run. Good conversation about a range of things. I hope he gets through to graduation in December (10th).
The run felt nice, but we were a bit slow. Time to drop some speed work perhaps.
Out and about.
Gentle outing with Andrew. Great conversation about student learning journals.
Moderate effort. I’m not getting any faster.
Time to start pushing out the distance. Let’s build up to a 10km distance. Then/and start working on my pace on the shorter distances.
Out with Janine, winding down ahead of her doing the Auckland half marathon on Sunday.
All good. Nice conversation.
Why does she keep calling me ‘Ben’ and ‘hon’? :)
Ah, ahead of median. I like it.
Definitely pushing it … it was nice to be going up Ponsonby Rise and still be close to my best time (which I got going in the ‘easy’ direction on this loop).
A good one, and I felt good.
Something of a constant effort run, judging by my heart rate. Moderately hot and sweaty, but fun.
A nice day for it.
After last night’s yoga session, I certainly felt my core … a bit achy :)
Some chores around town, including picking up a jogging top as I forgot to bring a shirt into work today. Doh!
It was a bit cool as I jogged now into work.
Out for a run with Bill; yay!
It’s been a while since either of us have done some hills … so this made us work a bit harder and us different muscles. A solid run.
Really nice to be running with Bill again.
The plan was negative splits. Take it easy-ish then push it.
But I was feeling grrr so I pushed it (firmly) all the way. Just what I needed. That said, I had thought I might have been a bit speedier. That’s they way sometimes.
Woah. That was work. After 3.5 km, I kept going to 5 km before turning around and trying to catch Janine. That meant she had a 3km (15 minute) head start.
I pushed hard, going from 7min/km to something more like 5min/km. but I couldn’t catch her up
But it made me work.
Showers. Sun. Wind. Rainbows. Nice.
A nice day for some sprints in the Domain with Janine. There was some hard work involved.
I’m looking forward to doing 5 sets next time.
Jog to school
A bit wet and damp.
Tried to keep my pace up on the hills to increase the workout effect.
Good Run with Andrew. Great company/conversation. Pretty fine weather.
All good as the see.
Easy run with Janine. Nice weather.
Ahead of median, I think. Yay! That makes it a good run :)
A little wind. A little sun. A like cool. A lot to like. Shame none of my running buddies could make it.
Felt like putting some effort in. But even so, I don’t think I broke my median pace fir this run.
But I did enjoy the extra effort.
Out for a trot with Janine. Ended up at the lighthouse.
Great day in the City of Sails.
Alas, none of my running buddies made out today :(
Kept it short and tidy.
First run since my cold. Was feeling good, so I over committed :( Consequently, I was a little lethargic on the back 2 km.
But all in all, I had fun.
Just caught the rain as I was walking back at the end of the run.
Did my ‘Coffee hill loop’ (5km) and then picked up Janine for another easier 5km along the waterfront.
Super day for it. Great conversation.
Bright and snappy. Just like this run.
Kept the pressure on. Felt like I was working.
A little cool to start, but a moderate effort warmed me up. Tried to keep my leg turnover even.
Just missed the rain.
Another easy run with Janine. 15 mins slow; 16 mins a bit faster …. but we didn’t quite get to her marathon pace.
A gentle, albeit undulating, run with Janine.
Spring showers, a spring in my step. Stopped a few times looking for a lotto outlet.
A lovely sunny day for a run. Very nice out.
Felt really easy on the way out … and a bit more like work on the way back. All good.
Dancing to the tunes of 1977. Rock’n the miles.
A glorious spring day. Ankle feels okay. I’m thinking those Zante are problematical for me. Bye bye Zante.
Dropped some books off at the library, s I ambled about town. There’s a storm coming (or so they say) so the few light showers weren’t a surprise.
Feeling my instep a little 1⁄10
No running buddy today:(
So I started a little later, and I pushed a little harder. Ankle was noticeable but not hurting. Right hip was definitely working more than I’d like.
But all in all, it felt like a good run.
Bluetooth connection cut out halfway round. A flat battery.
Home after O’Hagan’s
Well that was way faster than I expected. I can feel my right arch, but it does feel hurt; maybe just unused. We will see tomorrow.
I thought I’d be much closer to 25 minutes rather than 23. Let’s hope I’ve not over done anything.
Good to catch up with Bryan and other folk here. Missed Bill bring here. But he’ll be back in December.
Off to O’Hagan’s
C’est bon dans la Cite du Sails.
Spent a lot of this run thinking about Tuesday and the new season of O’Hagan’s 5 km fun run. It’ll be a step up in pace and distance from where I am now. Looking forwards to it.
This was a pleasant run. Some sun. Some wind. Something like the start of Spring. All feels good … but there is a faint tightness in my right hamstring. Hmmm
A nice easy outing with Janine. Good fun. Good conversation. Good weather.
Any my ankle felt good too.
So, a good run.
Missed the rain and enjoyed the sun.
A pleasant run. ‘Nuff said.
Another super day in the City of Sails. Clear with some high cloud. Rain later, they say.
Talking to one of the neighbours, I was sorry to hear that Robert (a central organiser in the ‘hood) had died unexpectedly earlier in the year.
That lead into a moribund conversation about how we are all getting older.
So I’m glad I’m running; that makes it more likely I’ll have more good days like today.
NB. Saw Jerry Seinfeld at Spark(Vector) Arena last night. Outstanding. A great way to celebrate our wedding anniversary.
I was tempted to do the Coffee Hill loop, but although I’m improving, I probably shouldn’t hit the hills yet.
Felt solid. Heart rate still relatively high. Overall, this was a nice run.
A damp run, but fun nevertheless. It all felt good.
A very pleasant run, with a little bit if ‘snap’ to it. I felt as if I was really picking up my feet/butt kicking. All good
Nice pace. Nice weather. Nice day.
That felt more run-ish and less like a recovery run. That signals a new phase in my running: base development.
That’ll be three easy 5km runs a week for six or eight weeks, building to five runs a week.
There’ll be some natural pace improvement , but then I’ll work on building distance. That’s my base-building phase.
Not a bad run. The weather was spectacular. Bright and cool. The best of an Auckland winter.
Around the block. It’s always a gentle start to my run when I walk up to K’ Road with Lisa. It means that I start in the flat rather than bein immediately confronted by a hill of some sort.
Listened to my 180 bpm playlist. That made this a little snappier than my recent runs. I could still feel my ankle :(
Back to a standard route. I hope to spend a couple of months doing this type of work to rebuild a base. Then I’ll start on a bit of spend work, before moving to distance work.
Notice my ankle at the start, but once in the flat it was fine.
Gentle run with Andrew. Great to catch up. Feeling good.
Oops. I did not setup Runmeter correctly. Do the time is right but the distance is probably wrong.
I’ll claim 4.5 Km for this easy run.
That felt okay; vis-a-vis my ankle :) Another two weeks of taping :)
Heart rate was a bit higher than expected/desired.
A damp start to the day, and to this run.
The narrow pavements may running ‘interesting’ when passing other pedestrians (walkers, I’ve seen no other runners).
Kept it easy–that’ll keep my Physio happy–as I explored some new bits of the town. Pretty slow in fact.
But, all is good.
Ah! English country roads. So narrow. No pavements. Now bern. Risky running when there is traffic on the road.
Especially when there is me, a cyclist, two cars going in opposite, and all converging on the same place. Tight!
Helps to fight off the jet lag.
Ankle/heel was noticeable at the start, but once I got my rhythm, it seemed okay.
A Canadian rehab run. Toasty.
The Weather Channel says it was 28Â°C but would feel like 30Â°C, and it sure felt hot.
Could feel my ankle a little (just) at the start. It was definitely noticeable on the downhill. So, I must keep to the flat.
A run at sunset on the Winter solstice.
All seems good.
A sunrise run in the Winter solstice. It seemed lighter than I expected.
Taking it easy with a small step-back, as requested by my Physio.
Another rehab run. Not bad.
I could feel it in my heel at the start, but once I started picking up my feet properly, it was okay; I didn’t feel it.
Nice to get some Twitter support from @anne.
Saw the Physio today. Need to do more clams, bridges, and single leg dips. All good I suppose.
Another rehab run. Seems okay.
I was quite surprise that my pace had picked up in the first kilometre to 5:30-ish. I then thought about getting more of a heel kick and that moved me up to about 5:00 pace.
Felt a little something in my heel (inside back) at the start of the run, but it soon dropped ‘off the radar’. Now, post run, I don’t notice it.
That said, I did notice my quads :) Out of practice, I guess.
Back to the Physio on Friday for re-taping, and hopefully a 20 minute run.
Ran for 10 minutes and felt okay.
After a six-week break, Will (my Physio) strapped up my ankle and sent me out on 10-minute run.
I didn’t notice any problems, but I could feel my body. It’s out of practice.
So another short run on Monday.
Home after O’Hagan’s
Ran 5km in 22:24 and felt ho hum
Happy about my pace. Unhappy with my ankle. I suspect it needs a rest. I wonder if the strapping is really helping. I’ll do a wee test tomorrow.
Hey ho. To O’Hagan’s I go.
Ran 7.25 km in 40 minutes and felt okay.
I could feel the strapping on my right ankle, but the ankle itself felt okay (maybe a little odd but not off).
A few traffic lights gave me pause, and being rush hour I didn’t want to chance sneaking across.
Caught on rabbit. Yay!
Saw the physio today about my right ankle. Nothing other than running seems to bring the symptoms on. He thinks it might be the posterior tibial tendon.
So he strapped it up and said give it a (5 km) go. It was fine until I hit some unmade pavement. After that, I could sure feel it.
Run abandoned, I walked home (walking is fine).
Ran 6 km in 35 minutes and felt blah.
Got the strangest niggle in my right ankle on the inside, just above the heel. Odd. Annoying. I’ll have a good poke around it tonight and see if I can localise it.
Back to school after interval running.
With brief stops for coffee beans and library books.
Doing intervals. That was nice.
Did a 1km interval in 4:03 minutes. ::smiley face::
Off for some intervals.
Ran 18 km in 1 hour 45 and felt good
Cool sunny day, which made this Easter Monday run quite pleasant. Didn’t push it; well maybe in the last couple of Kilometres although my splits don’t seem to show it.
Continuing to rebuild my base capacity.
Ran 9.2 km in 47:43 minutes and felt good
Looking at my route, I almost went “balls out”. In reality, I tried to pick up the pace in the kilometres 3, 4, and 5 … but for me it hard to sustain the effort.
This started off as a 7 km run, but I miscalculated and it turned into 9 km. I’ll have to watch that next week.
It was pretty sunny when I set off. Little evidence of cyclone Cook. The moment I stopped running it began to rain. The joy of Auckland’s changeable weather.
Ran 11.3 km in 62 minutes and felt good.
When I planned this run I was expecting to do it in the middle of tropical cyclone Cook. But the cyclone tracked a little further east than originally predicted. So, the was a dry run … except for me being a bit sweaty.
@Graham called whilst I was running so we had a bit of a chat for a couple of Kilometres. We’ll catch up properly next week before he runs in the World Masters. Sounds like he is in good condition.
Ran 9.1 km in 50 minutes and felt blown around
An easier run today–well that was the plan–but the weather meant that although I kept the pace slower it was still a bit of work.
A few other runners were out enjoying the wind and the rain too.
Home again Home again Jiggity jig.
Ran 5 km in 21:44 and felt good.
The first 3 km was steady-ish as I wound in a few runners. Then at 3 km, I started to push it, passing Bill and kept on pulling away. A good finish.
I’m not ‘wasted’ at the end of this run, so I think my fitness continues to improve.
Hey ho. Off to O’Hagan’s.
Ran 16 km in 83 minutes and good. A gentle headwind in the way out kept me cool, but on the way back I was hot and sweaty. I felt like I was running very event (except for lights, water stops, changing music, etc) so in the last couple of kilometres I upped my effort. Felt very solid throughout the run. Had a gel at about 7 km.
Ran 16 km in 84 minutes and felt good.
Better than my median time on this route.
Autumn weather in Auckland. Sunshine, rain, wind, WIND, sun, rain and wind. The headwinds in the way back were impressive. But the run felt fairly good.
The physio had been working on my ankle in the morning and it felt a little fatigued, but not bad.
All in all, a nice outing.
Ran 9 km in 47:51 and got a little damp.
I thought I had found a gap in today’s showers, but I was wrong and got a pleasant soaking from about the 4 km mark.
Run home after O’Hagan’s.
Ran 5 km in about 23 minutes and got soaked.
Phewey. It was might wet and windy. One heck of a fun run. The rain made it hard to stop my timer, so we’ll have to wait until later to get my real time.
Even with my contact lenses in it was hard to see in the torrential rain.
Off to O’Hagan’s.
Ran 6.9 km in 35 minutes and felt sticky.
It’s pretty humid out. My goal was to do 5 minute kilometres. I came close and am happy with the result.
Ran 15 km in 84 minutes and felt solid.
Well I guess this means I’m doing long runs again (it’s all relative). The plan was to do 5km easy, 5km moderate, and 5km easy again. In actuality, allowing for traffic lights etc, that’s what I did.
A few aches as I’ve not done that kind of distance in a while (Achilles, right hip). But nothing worrisome.
Warming day. Decided to measure my water loss … 1.1 Kg. that’s a lot is sweat. Once I get up to 21 km runs I’ll start to take water with me.
Ran 5.6 km in 29 minutes and felt good.
Mixed it up with a few sprints. That was fun.
Cruising home after O’Hagan’s
Ran 5 km in 22:00 and felt hot
Sunny and humid made for a hardish run. Nevertheless, a few seconds faster that last week.
Managed to catch Bill at the end, and we finished together.
Off to O’Hagan’s.
Jog home after a good run at the annual jockstrap and g-string run.
Of to the cross country run with the University Runners.
Ran 11 km in 58 minutes and felt sweaty.
But, I think it felt easier than yesterday. Overall it feels as if I’m improving a little; adaptation is taking place.
Ran 11 km in 58 minutes and felt good
If I believe my heart rate monitor I was either having a heart attack towards the end of this run, or it was making good contact. Since I’m still walking around ok, I’ll blame it on poor contact.
Sunny and warm. So I’m a bit sticky as I walk into the office. Nice.
Ran 10.4 Km in 64 minutes and felt good.
Definitely some hills in that run. Hard work, especially on my L ankle. These shoes (NB Zante) are zero drop and that loads the ankle up a bit extra going up the hills.
Nice to see the sun rise thro the clouds.
Home from O’Hagan’s.
Ran 5 km in 22:02 and felt good.
Bit of an effort. Heart rate topped out at 179, trying too fight off a woman trying to pass me. Phew.
Only a few seconds slower than last week, and it still felt a bit easier. Getting better slowly; one run at a time.
Ran 11 km in 65 minutes and felt slow.
A clear sunny morning. Pretty sluggish; don’t know why. But, hey ho, tomorrow is another day.
Ran 10 km in 55 minutes and felt good.
It’s a bit humid out today despite the relatively early hour. Saw quite a few runners out including a couple of small packs. I wonder what’s on.
Ran 7.75 km in 56 minutes and felt good.
Hot run. Sweaty. Some minor hills. All good really.
Ran 9.9 km in 61 minutes and felt good
Down dale and up hill, or was it the other way around. Nice day to go to the top of Mt Eden … Great views of the city.
Solid hill work.
And back from O’Hagan’s
Ran 5 km in 21:53 and felt good.
A faster and easier run than last week. I’ll count that as a successful outcome
Off to O’Hagan’s.
Ran 11 km in 59 minutes and felt good.
Slipped this run in between showers. I say showers, they are torrential downpours really. A solidly run; noticeably faster in the first half. All good really.
New shoes … New Balance Zante with ‘Fresh Foam’. Okay. Not as cushioned as I expected. Zero drop.
Ran 11 km in 1 hour and felt good
It was windy today; I was blown sideways a few time. That made it extra work.
Time to retire my DS trainers. The forefoot has collapsed after 350 km. the wear pattern is particularly evident on the forefoot. I guess I’m doing less heel landings :)
Ran 11 km in 1:07 and felt good.
An easy outward leg with Andrew, then I picked up the pace for the last 4 km. Felt light.
Some hard wind on the way out, and a good wave broke across the path. Oh yes. Fun!
Ran 7.5 km in 47 minutes and felt bushed.
I think my recent increase in running intensity has caught up with me. So instead of a flat 11 km I cut it short and did an easy but hilly 7 km.
Ran 5 Km in just under 22 minutes and felt good.
That was better than last week, despite the rain and the wind. A definite win.
Wasn’t able to keep up with Bill or Brusn. It’s nice to have a goal :)
Off to O’Hagan’s in the rain.
Jogged back along the Round the Bays’ course. It was a bit busy at first, but by the end I was running on an empty road. Nice.
Stopped for a quick coffee st Mission Bay—I tried to get Andrew’s loyalty card stamped but I couldn’t find it on the wall.
Done and dusted
Ran 11 km in 1 hour 17 and felt chill.
An easy outing with Andrew.
Ran 11 km in 56:36 and felt good.
A beautiful day in the City of Sails. After yesterday’s outing at O’Hagan’s, the first few kilometres felt light and easy. The last couple of kilometres felt heavier and harder. But a good run for sure.
And home from O’Hagan’s
Ran 5 km in 22:38 and felt good.
Faster than expected. Harder than I liked. First 2 km seemed easy at a 4:30 pace, then it all unraveled. More speed work needed.
Off to O’Hagan’s
Ran 10 km in 58 minutes and felt drained.
This run started off nice and easy–a comfortable pace. But around 7 km I just ran out of “go”. No energy. Nada.
So the last few kilometres was a matter of grinding it out. A total contrast to how glorious is the weather.
Ran 8 km in 54 mins and felt great.
A run/walk with Andrew. Very nice. Very very nice. Keeping it easy.
Ran 11 km in 1 hour and felt worn.
Either I’ve caught something from Andrew as I ran out of gas after 5 Km. Or I just went out too fast
A hot sunny day. Sweaty as &(&^%
Ran 11 km in an hour and felt okay.
Sticky weather. I notice my left ankle when there is a strong l -> r camber; I.e., r is low. More strengthening to be done.
Ran 11 Km in 58 mins and felt strong.
Originally I was going to do this run at 9am with Andrew but he thought it was going to be too wet … It wasn’t.
By the time I did this run it was almost sunny. There was a little shower at the end, which was pleasant.
Ran 11 km in an hour and felt solid.
It’s still a little warm and humid, but the run provided some good thinking time.
Ankle felt okay ;1⁄10
Ran 11 km in 1 hour and felt good (and sweaty).
It was pretty humid out, so I got a good shine on. Left ankle seemed okay.
Ran 5 km in 29 mins and felt good.
I don’t often run on a Saturday, so I was surprised to see how many runners were out and about at this time. Who can blame them … It’s excellent out today.
That was a nice run; I feel well setup for the rest of the day.
Ran 5km in 36 mins and felt mellow.
A gentle run with Andrew and Peter Bier.
Ran 5 km in 22:32 and felt puffed.
I’m out of practice. Enough said about that
Left ankle seemed okay. Right hammy was tight.
Ran 6-ish km in 33 minutes and felt good.
Didn’t get a good GPS lock so my data is a bit wobbly.
Cloudy and humid (and being Brisbane it’s warm). I was pretty shinny by the first 200m.
Ran 5 km in 26 min a felt good (and hot).
The forecast is for a high of 35°C, and I can believe it.
So many folk out running along the river st 5:30. I would say I saw (almost said passed) over 100 runners. But this is the coolest part of the day.
Right ankle felt pretty good :)
Ran 5 Km in 39:37 and felt disappointed.
After a week off, and physio in my left ankle (the one I rolled last October!) it still feels pretty blah.
Let’s see what the Physio says tomorrow, but I’m pretty sure that the Hawkes Bay marathon in May is off the cards for me.
Ran 10 Km in 57:24 and felt good.
Hills with Bill. That made them feel easier.
Ran 20 km in 1:50:34 and felt good.
Nice to be out with my brother. He can be quite chatty, which makes the miles pass by quicker—thanks Bill.
I thought the weather would be a lot wetter, but it was dry with just a few specks of rain at the end.
Abductors tight in the last couple of Kilometres.
Ran 10 km in 53:28 and felt blah ….
… because I tripped in the first 200m and gave my knee a good grazing (and a bit of a bashing too). That all put a dampener on things.
Solid pace tho’
What I am not looking forward to is my shower and giving the knee a good scrub to get the grit out :)
Ran 10 km in 59:0 and felt okay.
Took it easy as my PF has been a bit annoying. With hat in mind, I have to say this run went well.
Most of this run was done on grass.
Lots of folk out playing cricket and football. A few other runners doing laps too.
Ran 10 km in 53:34 and felt good.
Fantastic weather. Clear blue skies. Hot. Such a contrast from this morning—very wet, low clouds. Yay for Auckland.
Pretty darn quiet for a Friday night in what is normally the beating heart of the city (Ponsonby, that is).
Ran 10 km in 55:06 and felt good (and hot).
Judging by the traffic most folk are back at work now. Got carved up on a pedestrian crossing! The driver had the good grace to pull over and apologise.
Right foot a bit achy. More massage needed.
Ran 18 km in 1:45:03 and felt good.
Earlier today we took a bit of a tickey tour on the Inner Link bus around the inner suburbs of Auckland. This run saw me going around some of the same suburbs, plus a view. Nice to have a change of scenery.
Thirsty work … Bolted down a couple of large glasses of water when I got back. That’ll be the heat and the wind …
Ran 19 km in 53:46 and felt good.
Out with Bill, which was nice. It honk he is a faster runner than me; he has put a lot of time and effort into his running and it has clearly paid off.
Good day for an early run. I think it’ll be hot later.
Now it’s BBQ time. I’m going to do 6-hour pork ribs. Hmmm.
Ran 10 km In 50:46 and felt good.
In contrast to my last run, this was a hot one. I pushed it a bit, spurred on by Mark Patterson’s 10 km PB today. Wow, I’ve just calculated that he was more than 90 seconds per kilometre faster than me. Very nice work Mark.
Maybe next week I’ll try an all out effort on the flat … But then again maybe not.
A lovely run all told. Good weather and not too much traffic.
Ran 18 km in 1:43 and felt good.
That was a pretty wet run. Should have worn my contact lenses as I couldn’t see a thing through my glasses.
Quite a few other runners around. The all seemed particularly sociable, saying “Hi”, and the like. Maybe it’s a consequence of the rain.
Running along Park Road, everything seemed closed except for on cafe proudly proclaiming “Sort of open”.
Ran 10 hot and sweaty km. Felt good.
Set out early-ish to avoid the heat of the day. Only partiality successful.
A little twinge in my right planta fascia. That’ll need some tlc.
Ran 10 km and felt super.
Ran 5 km by myself from Mission Bay to St Heliers and back. Then did the same again with Andrew E.
Good conversation and the miles flew by.
Ran 17 km and felt solid.
As I push out the distance on my long(er) runs, I find the last couple of Kilometres wearing. That seems right; my tired point is getting further out each time.
Run 10 km and wonderful.
Trying to ameliorate (in vain?) the impact of yesterday’s most excellent roast turkey Christmas dinner and today’s Boxing Day brunch. Not to mention all the other delectable strat were consumed.
The 1000 Calories in this run will help, I suppose.
I am convinced that generally I can run faster and more easily later in the day than early in the morning. I vaguely remember some research that said that. So why are so many marathons so early? Traffic management I bet.
Ran 10 km and am feeling great.
Warm and blowy out. That made bits of the run a bit harder.
Christmas Eve and it is quiet around town. Just past 4 o’clock and most shops are closed. Many are getting set up for the Boxing Day sales. 🐥🐥
Ran 10 km and felt great.
It’s going to be a scorcher today. This was a hot and sweaty run. Bodes well for the Xmas whether.
It’s great running along the waterfront; flat n fast. And the views!!!
Ran 15 km and felt good
It’s getting warmer. I sure needed a drink by the end of this run.
A few long stops for traffic lights, the bridge being up at the viaduct, etc.
Lots of people out walking their dogs. Quite the tripping hazard.
Kinda sluggish today. I think my cold made this a rather blah run. But I think I’m over the worst of the cold, so next weeks runs should be more fun.
Hot and sweaty.
I’m not a child of this millennium, but I sure enjoyed listening to the hits of the Noughties as I pounded the pavement. Without doubt, I have the music in me.
A bit blustery in town today. But being a sunnyish day, the extra breeze was also a blessing.
I have the impression that a few schools were closing up for the summer break. That’ll mean it’ll be busy in town next week.
Overall a solid run, during which I spent a lot of time fantasising about doing a 3:15 marathon. Let’s get a 3:30 one out of the way first.
Some easy miles; but not junk miles.
End up at Eighthirty Espresso for a coffee and some beans with Bill.
Ah, the good life.
Almost a tempo run; but my average heart rate didn’t quite make 165 bpm. Some super headwinds at times … so much so that I got an achy back from leaning into it too much.
For the last couple of kilometres I eased back, tying to get my heart rate under 158 bpm.
Running off last nights yummy fish and chips.
It’s the anniversary of moving into our house, and on that first night we sat on the front deck eating fish and chips. So we do that every year.
Wet, humid, and warm. With the fish and chips, it made for a bit of a slog. But apart from that it was a good run.
I should have worn my contact lenses for this run. The rain slowly increased until I couldn’t see clearly through my glasses (by about 2⁄3 of the route).
Heart rate was a bit high, considering my pace. But it’s a fast-day (meaning I’ve only had coffee as a source of carbs). So I guess my body was working a bit harder to convert fat into something more useful.
A run of three parts. To O’Hagan’s. O’Hagan’s. To home.
Happy-ish. The 5 km race was a 21:54. First 5 km race in a while. But I did feel myself slowing from about the turnaround. Let’s see how it goes next time.
Will run for coffee. Ran for coffee
A loop past Ponsonby Central, and EightThirty Coffee to get some beans. The queue was too long and I was too sweaty to wait for a macchiato… so made do with the beans.
Quiet out. Not many runners. Passed on guy in Grey Lynne. He caught up with me in Westmere, and I tagged along with him until Coxs Bay, when we went our different ways.
A good run.
Putting in the miles … maybe a few more than planned. This was meant to be a 10 km run.
Towards the end, a run caught up with me so I tagged along with him. Running with company is good. Thanks Mike Pengelly; that lifted my pace a bit.
My goal on these 10 km loops is to do them at constant effort. Something I’m not too good at. My expectation is that constant effort will approximate to constant heart rate-ish.
I think I’ll target 157-ish. The top of band 2 for me
It was a crisp clear sunny morning first thing today. Some blustery winds brought in some clouds. Those winds made my run out along the causeway hard work. Of course, the wind acted as an assist in the return leg.
I was thinking of doing 15 km today, but it’s been a while so nice I’ve done that distance. By 14 km I was feeling it in my abductors so I called it there.
Tried to keep my pace even and I feel good about the run.
After yesterday’s rain, today is really quite nice, and the roads we’re quite quiet. It all made for a pleasant run.
I felt rather sluggish at the start and I never managed to shake that leaden feeling. Looking at my average pace I would if hoped for something more like 5:15 than the 5:30 mins/km I actually did.
This route does feature a few large-ish junctions. They sure can put a dent in your pace (and rhythm) if you don’t get the timing right.
But all in all, an okay run.
Short trot to Uni for a run with Andrew.
Another great day for a run in the City of Sails; and that wind would make for some excitement on the water.
About halfway round this route there is a bit of an uphill. Rather than using my normal approach—constant effort—I decided to power through it. A good bit anaerobic work. Well over my lactate threshold :)
It’s only been a week, but this day on/day off routine seems okay.
I watched “Sing Street” last night; kinds in 80s Dublin forming a band. Do I was accompanied by my ‘hits of the 80s’ mix on this run.
The gods of the traffic lights were not with me today; hence some rather long pauses.
A fun run at moderate effort. Concentrated on kicking my heels and in my hip position/tilt. All good.
Hooked on Elkie Brookes. Not power tuned, but in this base building phase, it hits the spot.
A fine day for a run. Some blustery winds.
I thought I would see what 10 km felt like, and it was okay. Some fatigue in my right hammy–will it ever come right? The physio thinks so.
Down at the Viaduct Harbour again, running in between showers. Chance favours the prepared (mind).
But if a police presence around the event centre because of the peace demonstration. The protestors were passionate, peaceful, and vocal.
Anyway, my run: I found myself pushing it a bit. #Runmeter kept reminding me that my heart rate was above my target of 157. But that was the mood I was in. An enjoyable run.
Well it’s a super moon tonight. A rare occurrence related to the closeness of the earth and the moon. An auspicious occasion for this tenth full moon run.
Shame about the dense cloud cover.
Felt strong and fast; but the stats sat otherwise. But, hey, I feel good. A tidy 2 miles.
A great day for a run, and I was lucky enough to find myself on the waterfront.
That was a much better feeling run than the last one.
My heart rate was a bit high for a long time at the start; I really am out of practice. But it did settle down.
I think I’ll stick to this sort of distance for the next week or two.
And so it begins; my first run after the Auckland marathon. I was feeling good and rested at the start of the run. After all, I have had a week of R&R. But I was surprised how quickly my quads fatigued and then shifted into discomfort. So, what was meant to be a 6 km run, became 4 km. It was the sensible thing to do.
Injuries: what injuries. No problems with my rolled ankle, at all. Hydration: good Nutrition: pretty good–maybe I don’t need the pre-start Gu Preparation: poor. I just didn’t do enough long-long runs and it showed.
(GPS data is a mess as I accidentally paused it; but the totals are right).
The first 26 km felt faultless. But everything slowly unwound from there. By 32 km it was hard to walk, let alone run. My abductors and the bottom of my quads were really complaining. So, there was a lot of walking and not much running, especially in the last 5 km. Of course I ran over the finish line.
All in all, I happy and I think I understand why my result was what it was.
Nice to see Graham Sharpe at the finishing line, and Tago and Maurice at the start. I also saw Jason B. on the course.
Well my legs still work. My ankle is okay…. My pace is alright …
So I guess I’m good to go on Sunday.
I might jog down to the event centre on Friday to pick up my number etc.
It’s been a long time since I have done this loop, so it was particularly enjoyable.
Ankle felt a bit achy around 9 km. but it seems to be heading in the right direction.
Howling at the full moon. Hooooow.
Another recovery run, but I think yesterday’s gardening may have undo some off the benefits off taking a break.
Another recovery run. Running by feel. No targets. Ankle was a bit hmm to start with, but by a kilometre it was quite settled.
This is probably my pattern of running for the next few days.
Of to see the physio this arvo to hear what he thinks.
Recovery run, having rolled/sprained my ankle in Friday (whilst walking!). Some grumbling from the left ankle, just below the bone, but it settle a bit during the run. That said, for such a leisurely pace, my heart rate was way high, suggesting some pain management was at work. I am interested to see how it feels through the rest of the day.
Ran along a bit of the redeveloped cycle track that follows the motorway. Pleasant, albeit a bit noisy.
Spent most of the run concentrating on getting my heel up towards my ass. That increases my glide time, and thence my pace. It also works/builds my hamstrings and my gluets.
Caught a dry spell in an otherwise rather wet day.
Out with the Uni Runners. Good fun; we went up Mt Eden twice. Hats off to Michael for putting up with the crazies.
A great bunch of runners.
This included a circuitous route there, and a jog home.
Taking it easy (some DOMS) so off for a workshop with James Kuegler Coaching.
A mixed ability group with useful tidbits for folk at every level. A good use of $40.
The first half of this run was wet. Torrential downpours. Well and truly soaked. The second half was sunny and pretty warm. Ah, the joys of Auckland.
After the weekends race, I was kind of keeping this easy. Quads are feeling it. Hammy was a bit twitchy at times. But all good really.
I think I’m on track for a solid marathon (less than four weeks now). Not record breaking, but it’ll be good.
I just need to stay injury free.
The second leg of the Road Relay Championships in Rotorua. Ran for the MM50 team of Auckland University.
Was overtaken by a young women, but I successully overtook her and kept ahead. In the last 200m or so, really pushed at the end to catch another runner.
I’m doing a guest lecture today, and this run will clear my head for that (as will a good coffee later).
Last run for the month. Running goals met.
Next month is the biggie in terms of volume and distance. Roll on October.
Keeping my legs turning over.
And home again.
Goal: keep it easy ahead of the weekend’s road relay race. Goal achieved.
Off to O’Hagan’s.
Stretching my legs at the gym.
Wet and windy. The rain was so heavy that I couldn’t see Rangitoto as I went along Tamaki Drive.
All kinds of aches after Friday’s 34km run, so I kept this short and easy.
I wanted to keep this long run ‘easy’. So, for about the first two-thirds (the bit with some hills) I listened to an audio book. Then, to pick up the pace, I switched to my 180 bpm running mix. It always helps me to get going.
Not a bad run. A few twinges in the hammy after Wednesday’s needling by the physio. But it settled down in the 2nd half of the run.
Really happy with my hydration and nutrition on the run. A chocolate and peanut butter Gu gel every 45 mins for energy. For water I use a Camelback with about 1.2 litres of water mixed with Horley’s electrolytes. Hmmm.
At the end if the run I’m not particularly dehydrated or hungry. But tomorrow I know I’ll have the munchies.
And thence to home after O’Hagan’s
I was noticing my hammy a little so I held back (a little). Aside from that, felt pretty good. I think my time was pretty much the same as last week … lost 4 seconds fumbling or the “stop” button.
Some light rain at the end. Refreshing.
I hear the call of O’Hagan’s. And so I go there.
I skipped my long run on Sunday, after racing on Saturday. So this was a few miles to make up for that.
Ah, full moon running.
I wonder if Andrew is doing it too.
Keeping easy after the race earlier today. All good.
Ran as part of the MM50 team for the University of Auckland. No ‘tech’ was allowed, so these details were taken from the team timer.
I did the first 3 laps of 2.4 kilometres in 31:30. I’m pretty happy with that.
A very wet and blustery day. Wore contact lens so I could see where I was going :)
My first outing at Mt Smart. Hopefully not my last.
It should have been a rest day …
… but if you have new shoes you have to give them a whirl.
ASICS DS trainers: light and lovely.
Trot home after a good run at O’Hagan’s.
Well, I wasn’t expecting that. Based on previous (recent) form, I was expecting something around 24 minutes, so I’m kind if chuffed with this.
Spent the first three kilometres chasing Bryan. As I passed him I knew I needed to put some distance between us, otherwise he’d just run me down. I had to dig deep for that. Even so, he got close in the last 300m, so I had to push hard again.
‘Stewth, I’ve not worked that hard for a while. Hopefully, next week will be easier.
Off to O’Hagan’s
A stunningly fine and fresh day here in the City of Sails. Some many great views of the city on this route: gorgeous!
Ran trying to keep in zone 2 (137-157 bpm for me). It was hard to keep my heart rate over 137 when going down any hill. I need to work on that.
Having now signed up for the Auckland marathon, this is something of a benchmark run. I’m over 30 seconds per kilometre slower than this point last year. If I’m sensible, I should be able to shave 15 or 20 seconds off that in the next six weeks.
With all my travelling, my training has been a but fragmented. So I’m actually pleased with where I am.
Out and about with Andrew.
Stunningly beautiful day along the waterfront. Fresh. Brilliant conversation and catch-up with Andrew.
An excellent start to the day, followed by a coffee whilst we cooled down.
Out for a gentle run with my brother. It was so good to catchup with him.
A run around the block. It’s good to be on the ‘hood again.
Windy; the weather that is, not me.
Listen to the hits of 1978.
Ran to the Pacific coast, and thence to Manhattan Beach (and back). Saw the sun rise … well not really, it was cloudy here in LA.
Some GPS problems that were only solved by rebooting the iPhone at about 17 km.
Felt like a long run by the end. Right hammy was feeling it. Possible blister on my right forefoot (go figure).
My last long run in Oxford. I pretty much followed the route of my first long run here, back in July!
A bit fatigued; I don’t often do back-to-back running days. And after yesterday’s effort …
I’ve enjoyed my running in Oxford, and I’ve particularly enjoyed running with the Headington Road Runners.
What do you do when you’re 1.7 km short of your monthly target of 208 km and it’s almost mid-night on the last day of the month?
Well I jog home from the bus stop :)
Mission done, assuming that the start time determines which month a run falls into.
Out running with Jacklyn and Chris of @smashrun fame. Great hosts and running guides.
A great way to see some of Paris. A little warm. A day well spent thinking about the trajectory of #smashrun.
Now back to Oxford.
In brief: 29 km plus a 5-mile race for a total of 28 km
After Friday’s hill, I had some DOMS in my quads; well it was a good descent. So my ran plan was to do 20 km at about 6:00 min/km and end at the start of the Headington 5-miler, then just ‘go for it’.
My race time was 40:03 and I’m pretty happy with that.
Post race I had a banana and two bacon rolls–so yummy, so salty.
A hill! I was going to do a run around Gainsborough, then I thought “Nah, I need a hill.”
I think this is the highest point in the Peak District.
Some of it was steep; hands and knees stuff. Some of it was wet. It was all good. Lots of sun. A bit of wind. Boy, did my legs feel wobbly after the descent.
I can’t make it to the HRR tonight as I’m out to dinner with a colleague from Oxford Uni. So I did this loop around the river instead.
It was busy–pedestrian rush hour–and hot; and it sure felt like work. It took quite some time to cool down. Phew.
Out for a long run with a group from the HRR.
Saw many new parts of Oxford. That is one of the bonuses of being with a group like this–aside from the good company/conversation. It’s also nice just following; not thinking about navigating a new place.
The hardest part was dodging the stinging nettles. I almost think The local runners are immune :)
A couple of hills. One of the was long enough to practice a high cadence descent. My gluets are thanking me for that.
Apparently, the founder of Parkrun is here. Do I get extra points. Nah!
Considering it’s been a longtime since I have done a flat 5km ‘race’, I’m pleased to be under 24 minutes. As Andrew is wont to say, “I’ll take that”.
I think I saw a fox.
Listening to a playlist called “Lisa’s lovely songs” and feeling homesick :(
Out with the HRR. A bit of a shorter and slower run than last week.
But that’s okay as I added on a few more Kilometres to get an after 9:00pm run in and a full moon run in. It’s overcast tonight, so I’m trusting the full moon is up there somewhere.
Gotta love @smashrun #badges.
It’s also good that the run was short as I plan to do a #parkrun on Saturday. So I won’t blow out my weekly mileage target by too much.
Out doing intervals with the HRR. good fun/work. I’m pretty poor at judging effort. I tend to go out too hard early on and have nothing left at the end. For example, in the final 30-second sprints, I could barely manage a jog.
Part of it is how I ‘pace’ myself. For a 5k race–for instance–I go out hard and hang on for grim death; and the end of 5k there is nothing left.
So when we do 5x4 minutes at 5k pace, for me that pretty emptied the tank. Even with a break there isn’t much left for the next set of intervals.
I’ll talk to the coach about this at the next session.
Couldn’t quite get my A into G to go on a long run with other good folk from HRR. So I ended up doing a couple of 13km loops by myself.
All went pretty well. Water, good. Gels, good. Pace, okay. I didn’t feel too sluggish at the end, and there was a bit in the middle where I was close to GMP.
Fitted this run in early as I’m off to the Cotswolds to meet some long lost relatives.
It’s been raining overnight so it was a cool start but I soon warmed up. Mind you, I was keeping it easy. The stretching I did after Tuesday’s hard session had worked well; my quads weren’t too bad at all.
Spent sometime working on my ‘heel kick’. This tired by right hammy; it’s still a bit weak.
All in all a good run.
Out with the HRR again. Tonight it was hill intervals. My quads were tired/tight going in; and they were shot coming out :)
The session was a warm-up run to the park, some drills, the hill repeats, 3 minute rest, then hill repeats again, a a short cool-down run.
I think Thursday’s run (by myself) is going to be very very gentle.
That was a hard one. I don’t think I had fully recovered from the two hard workouts u did this week–intervals and a tempo run. So I went bout on slightly fatigued legs.
Boy did I feel it in the last 6 Km. and I bet I’m going to feel it tomorrow too.
The walk home, 1 km down Headington hill pushed my already smashed quads.
Now that I’m running more than half-marry distances, I’m going out fully loaded with water and gels. I’m trying the Apotonia 500 gels; they’re formula seems okay, except they are a little sweet. I had one every 40-45 minutes.
Now for my second breakfast.
Jog home from OXSRAD (home of the HRR)
Out with the Headington Road Runners again (hereafter HRR). Joined the 8:15 min/mile group … that’s about 5:07 in real money.
Not bad; it’s nice not to have to think about the route and just follow along. Quite a zigzagging route by my standard. It was nice to see a different part/parts of Oxford.
My quads are feeling pretty tight. I need to loosen them up some how.
A little something to partially compensate for the Malteasers I had at the movies tonight … and to stretch my legs out after yesterday’s intervals.
I feel I need to work on my quads. Despite the stretching I’ve been doing of late, they seem tight.
At Oxsrad with the Headingyon runners. Finger trouble meant that I didn’t record the details of this interval session. Grrr.
It was work. I’ve only just got over the slight DOMS from Sunday’s long run. That combined with a large lunch and some tightness in my hamstring, meant that I took the second half of the session a little easier. But I was still sweating hard.
Got to run 2 km to hit your monthly mileage target – then why not run up a hill. I did.
Headington Hill is the best around here … but it is no Mt Eden.
That felt like s long run! Oh it was for me. At 7 km my legs felt tired and I was convinced I was running up a long, albeit gentle, hill.
I’m not sure I notice the real hill in the middle of the run.
The last 3 km were along the river towpath, and that made a very pleasant change to the uninteresting by-pass path that made up much of the run. I also had the chance to run down a rabbit; who in the last 400m of my run.
20 minutes later, as I have my second breakfast, I’m feeling good about the run.
This run was mainly along the canal towpath of the Isis (the headwaters of the River Thames). The further out of town I went, the more the path turned into running across fields.
I was thinking about doing a long run (22 Km) along an extended version of this route. But running across fields is too hard work; uneven ground, cow shit, etc. So, I think I’ll find another option for Sunday.
Crossed give canal bridges (twice). Damp, but not wet really.
Ah the joy if British running; stinging nettles. The seem to be everywhere, and a few caught me :(
A longish run around the town: urban, road, and towpath running. I’ve not signed up for the Auckland marathon, but this signals me winding up towards it. If I’m actually ready in time, I’ll try and pick up a ticket on TradeMe.
A few wrong turns on the way, and the last three kilometres were irksome. But I feel good about the run.
This was meant to be 8 Km, but I got a little lost at times :) That happens in a new city.
Some sun, some clouds, some traffic.
Went to a Sports Direct to look for shoes. The prices are okay, but they seem to have nothing in a 2E (wide) fitting :(
These New Balance fresh foam shoes are okay; but they aren’t great. I’m after a pair of NB 880, but I’ve yet to find someone who sticks them. Some ASICS would be good too … But the story is the same. Most stores seem to stick ‘trainers’ rather than running shoes. Time to find a specialist store.
Full moon run done bd dusted … only another four weeks until the next one.
Still a bit hit out, to say the least. Listened to the hits on 1983; the year I met Lisa.
The forecast for today looks pretty good, so I got out early for a trot around bits of Mersea Island.
A pleasant run, albeit a little exciting as parts were on country roads (no pavements) and fast traffic. The result was some close encounters with stinging nettles.
Such a quaint and pretty village. My sister-in-law starts work today as the Town Clerk for West Mersea. Nice.
Striding out to the musical styling so if “Heaven 17”.
Bournemouth is pretty flat really (unless you go down the cliffs to the beach). Today I ran around the ‘suburbs’ of Bournemouth (Winton, Talbot, Boscombe, etc). Nice to see more places of my childhood,such as Talbot Woods and Slade Farm.
Got a little turned around at the end; so I didn’t see as much of Boscombe as I had hoped.
A very enjoyable memory jogging run.
Back in Bournemouth! It’s been a long time since I lived here properly, so I ran to the hits of 1974; the year I left.
The beach promenade has quite a few runners and cyclists on it, despite/because of the early hour.
I could of kept running on the flat, but went up on of the zig-zags up the cliff.
I don’t know when/if I’ll ever return to my childhood home again.
Not quite the route I had planned. It’s hard to maintain a GPS lock in the narrow and deep canyons that make up many of the roads here in Venice.
The many bridges over the canals both shape the route and and add in a new type of hill work.
Remembering Hannah’s comments about tourists, I set off earlier; but in some places–e.g., the station–it was still pretty busy. Saw three other runners and lots of street sweepers.
If it’s over 30°C, do I need to warm? And why, after walking a kilometre at the end of my run do I not feel like I’ve cooled down. How to folk in hit climes manage?
So many questions.
Saw a few others running along the waterfront, just like last night. No one seemed to be going fast :)
It’s hard work running here, as you have to duck and dive around all the dog shit.
I had planned to run first thing this morning (21°), but we were a little pushed for time … We wanted to get to Herculaneum early (magnificent). That explains tonight’s hot run. Well I had to do something whilst waiting for the restaurants to open at 19:30.
My last run in Montreal and what a cracker of a morning for it. Decided to run up Mont Royal again … and again I thought of all the mountain goats I know; Matt, Nic, Lisa, Mark, the list goes on. What an inspiration you guys are!
So, after 3 days if back to back running, my running schedule is going to be a bit erratic as I’m travelling for the next couple of weeks. But I have a plan, so I should be able to keep my progress going.
Now to do some packing.
A solid run around Mont Royal. There were some noticeable headwinds along Chemin de la CÃ´te-Sainte-Catherine. I guess I benefited from them on the other side of the Mont, but I didn’t feel it.
Lots of people moving today, and the contractors are out in force clearing up all the dumped furniture etc.
I’ve been reading Austin and Butler on performativity, and spent a bit of time thinking about how I enact “I don’t like hills” when I’m running. There could be an auto-ethnographical paper in that.
It’s Canada Day, and judging by the amount if rubbishy and furniture out in the streets it must be ‘moving day’ soon (when all the apartment rentals expire).
Running in Monteal is pretty fine. The road-rules are such that at most junctions pedestrians have right of way (except at the big light-controlled junctions–but even those are pretty permissive). Mind you it must be hard work in the winter. I’ve run here in the snow in March and that was tricky. It must be really difficult in January and February (the the very low temperatures and the snow).
But today’s run was bright and sunny. Most enjoyable. I no longer feel like a slug when I’m running … although I don’t have much speed yet. That’ll come.
Now to go and do some writing.
Well that’s my last run in June. My running goals have been pretty much met. Yay!
Still overcast with a few spots of rain. But the storm still hasn’t materialised yet. Friday to Sunday are forecast to be pretty wet too … and I’ve quite a few kilometres to do on those days. Good job I enjoy rain running.
This run was fine. I do feel a bit fitter; training works.
After a few days with a dear friend (and a few excesses, like too much fine cheese), I’m getting back on the pony … running again :)
Grey and wet. Storms forecast. Excellent! Rain running! I’m looking forward to that. Let’s see what the morrow brings.
I spent most of this run thinking about and feeling sad over the #brexit result. What an odd response from me.
Lovely day for a longer run. It’s a holiday here in Quebec and so it’s quiet out.
Did a magnificent trip around town and over the river. Felt really good about the run. Some ache in my right arch, but I know how to treat that.
Compared to my first runs in Montreal, runs now feel much easier. I guess I’m slowly getting my fitness back.
Keeping it easy. Some tricky junctions put a dent in my time … that’s urban running for you.
I see storm clouds on the horizon. It’s going to be a wet one.
Swapped out my New Balance 880 for a pair of New Balance Fresh Foam. Light. Nice. It may be time to retire the old shoes (after 450 km).
Sunset run on the longest day (15:41:07).
Still over 29°C. Storms forecast, the wind is rising and the clouds are gathering.
That’s another set of solstice runs done.
Sunrise run on the longest day. It’s going to be a great day.
Saw my first cat in Montreal … normally, all I every see are squirrels (and loads of them).
The forecast for today is for a high of 31Â°C, so I thought I better get out early. Summer certainly is here in Montreal.
The plan said 10 km, but it turned into a little more as I went to the summit of Mont Royal. Loads of runners around. It certainly is a popular activity here.
Last time I was at the Chateaux on top of the Mont was a couple of years ago with Lisa, Lisa, and Yvon.
Well, that has to be the furthest (distance, not climb) I have ever run. It was pretty much 4.5 Km of relentless ‘up’ with a short downhill at the end. Not steep, just relentless. I certainly was feeling it at about 4 km. The cinder track/road/path has a bit more ‘slip’ in it that I’m used to. That made it harder work too.
I started at the back of the pack and made sure I didn’t go out too hard. I’m glad I did that, otherwise it would have been not so much fun.
Post run there was baguette, cheese, vegetables cous-cous, and beer from a local micro-brewery. Very French :) A very different feel to other post-race events (outside of Montreal). Mellow/chilled.
(There was water, electrolytes, and protein shakes too—but most folk seemed to go for the food and beer).
Happy, happy with my
Ran “La foulÃ©e des parcs”, 10 km around the parcs/squares of Outremont. Pretty.
Mainly flat with a small hill (twice, as the course is two laps). Cool, but the forecast rain never materialised.
Some of the runners were very warmly dressed–not yours truly–as I guess they know about the cold here. Very few people dressed colourfully. Mind you it did seem odd to me to see crowds of runners going past Orthodox Jews in their traditional garb , including big fur hats.
Something of an impromptu run. It was such a nice early evening, light and not to hot, and I thought “Why not?”
Then I found myself running around Mont Royal. A 10 km run was not on my agenda as I have 10 Km race on Sunday. But 10 km it was.
All pretty pleasant.
Glad I did it because when I stopped I could see the dark clouds heading this way. Rain is forecast for tonight and tomorrow.
And now for a bite to eat. Sardines, I think.
With the Newport 10-miler behind me, I’m now changing my routine.
The plan is two days on, one day off. To spice things up, the second run will be a bit more up tempo, and at the weekend I’ll do a longer run instead of the tempo run. Let’s see how that goes.
The thermostat has been turned down here in Montreal. The high was 14Â°C and with the wind it felt cooler than that.
I kinda of want to start collecting some more badges from SmashRun … I wonder what to go after.
A bit windy–the weather and me. A few drops of rain too.
Just turning the legs over.
I’ve signed up for a 10 km run T the weekend. It goes around five or so little parks/squares. That’ll be nice.
Not my best run, although I hit my target pac nicely.
No, the problem was dinner last night. There must have been some lobster in the sauce that accompanied the sawfish. Now I like lobster, but it really doesn’t like me. So, I barely got any sleep last night, and throughout the run I was fighting off the gingerbread man.
Still, it was a lovely route around some very picturesque locations. The weather was good for a long run … overcast with the occasional light shower. It would have been an outstanding run if it weren’t for my tummy. Instead it was all a bit grim and a slog.
I’m glad I did it. Now for a 7 hour drive back to Montreal (with a tummy that is pretty dodgy).
A tiny tapper ahead of Sunday’s 10-miler. I wast sure d be ready in time, but I think I am. It won’t be my fastest outing, but it is bound to be fun (despite the predicted rain).
Lovely early run here today. Trying to keep it steady; my hammy feels okay and I want to keep it that way. The biggest challenges was all the kids walking to school (all ages). You wouldn’t see that much in Auckland.
Stunningly pretty day for a run. Went across the bridge to the trail between Sherbrooke and Magog. Only ran a tiny part of the path–it’s 40 or so Kilometres. But I enjoyed the bit I did run. Trails. River views. And some stairs.
I feel ready for Newport. I can done the instance, but my pace won’t be great. Still, my goal is to do it without upsetting anything.
It was a bit wet. Not when I started … but it sure was by the end. Early in the run, I saw many people with umbrellas and wondered “Do they know sometime I don’t?” Clearly they did.
Ran along the lake and the gorge. Crossed two rivers by mistake–I thought I was on one bank when I was actually across town :)
The plan said 5 and the a longer run on Wednesday, and I drifted into doing the longer run today. That’ll give me more of a wind down to Sunday’s race.
When I went for a walk into the city centre yesterday afternoon, it was pretty hot; 32°C. That motivated me to do this run in the 'cool' if the morning (21Â°C). Having checked the maps (and having walked part of the route yesterday) I decided to run around Mount Royal. Being a hill, running around it involves a bit of up and down too. Boy, did I feel that. My quads are tired after that–actually they were tired by 5 km. Montreal (Canada?) is a nice place to run because–unl
My legs felt heavy today, do I’m not surprised that my average pace was just over 6 min/km.
This wax a pretty and as I took a few new paths I occasionally stopped to consult the map.
I find the schools here such a contrast in their physicality compared to those in NZ. Here them are often multi-storey monoliths … looking massive factory or office blocks of the 1900s. Of course the are more recent than that. I’ll get some pics later.
Phew. What a scorcher. It’s 28Â°C or there snouts. I couldn’t run in the morning as I had a workshop to attend first thing.
Decided to walk up one of the longer hills (not too steep, but I’m keen not to overload my hammy; hills are tough on them). It’s a tactic I might adopt for the Newport 10-miler.
I missed my turnaround, hence the odd square at about the 3 km mark.
A pleasant run around the local neighbourhood which includes an area called Mile-end. It has a large orthodox Jewish community. There are a lot of Jewish schools and businesses in the area. What surprised me–and I’m not sure why–is that there seem to be some begging going on by people dressed like Orthodox Jews.
Not a bad run. The day after my last run I had some aches in my hammy. So I kept this one particularly easy.
Spring has definitely sprung and I’m making sure I run in the morning (15Â°C) rather than in the afternoon (23Â°C).
Added another kilometre today’s run. Some tiredness in the hammy after the run … but tomorrow is a day off of tuning and on Sunday I’ll do an easy 5Km.
The trees are freshly green and the sky is brilliant blue. It makes running a joy. That said, it would be nice to find some running partners here.
Keeping it easy. A lovely spring day.
So far so good. It’s only been three under, but this conservative training plan doesn’t seem to be upsetting anything.
Stepping outside I was surprised by how fresh it was … 3Â°C. I think I was the only person out in shorts and a T-shirt. The few other runners I saw all had jackets, leggings, and hats.
Rush hour, and that meant I needed to stop at many of the junctions I crossed. I need to find a less ‘interrupted’ route.
Part of this route went through Mile-End. It has a large Hasidic Jewish community and I saw many with their hats etc.
Still trying to keep it easy. Though I did notice that I slowed a lot over the course of the run. Hammy feels okayish … unused.
A lovely Spring dat for my first run in Montreal. Taking it easy … I’m not running the Mount yet (but I will).
With only four weeks until the Newport 10-miler I need to (sensibly) improve my condition. Stating from a low base my plan is to run every other day. With ever other run, I’ll bump the mileage by a kilometre or two. E.g., 5,0,6,0,5,0,7,0,5,8, … and so on. What do you think Coach Kim?
A rather grey day for our last one in NY/NJ. But nice for a run along the New Jersey side of the mighty Hudson river. There were some stairs involved (see picture to follow). They put a crimp in my pace.
There were a few other runners out. All of them wearing sweatsuits … I guess it’s a NJ thing (or a way to avoid the cold).
Surprise surprise, my path crossed that of a pair of Canada geese and their goslings.
All in all Weehawken (the township we’re in) is pretty nice.
Another state, another run.
As we were close to Central Park, I had to run there. I followed part of the iconic route taken by Dustin Hoffman in Marathon Man.
Being a bit fuzzy this morning, I only packed one running sock :( do I had to run in regular (cotton socks). Fortunately no damage was done.
Few places to change here and nowhere to leave a bag. Thus I ran with my pack … that made it harder work.
This is something of a runner’s paradise. There are tracks for runners (one way only around the big lake) the roads have separate two-lane ‘tracks’ one for runners one for cyclists in both directions. Consequently I saw many runners.
Ran along the Rappahannock Cannal and then along the Rappahannock River. Yesterday’s pizza weighed heavily.
Pretty route, but the visitors running map I was using was a little ‘vague’. Consequently, there were a few wrong turns.
A little light drizzle/mist. Refreshing. Odd to think that a few days ago we were in the low 30s.
Ambling around Raleigh. The previous day’s indulgences were weighing heavily on me. Still, no hamstring complaints.
No real plan to this run other than to work my legs. Done!
Pretty quiet in this bit of town (around NC State University). Lots (lots) of student accommodation. A really nice park with its own railway. Quiet a few runners about, but most folk seem to be tucked in bed.
After yesterday’s 500-mile drive (Louisiana, Mississippi, Alabama to Georgia) it was nice to give the legs a bit of workout.
Aside from the first 3⁄4 Km this really was a road runner. Few pavements and a lot of traffic. But there was on other runner out and about (caught that rabbit). Lots of long waits at the traffic lights … this is a serious highway.
Down, past the casino to the riverfront. What is it with runners and routes along the water … I certainly wasn’t the only one on the banks of the mighty Mississippi.
A somewhat stop start run as I crossed the roads. Being new here, and with traffic coming from the ‘wrong’ side, I was cautious crossing junctions.
A little warm … but this is Louisiana.
And thence to home.
Paced my brother for the first 2 Km, but then he began to flag. So he told me to run on … so I did.
Good work, but not my hardest. I’m still building strength in my hamstring. I don’t want to blow anything.
Off to O’Hagan’s. Keeping it easy by listening to The Seekers (not the New Seekers).
Well I missed the rain, but even so, the grass in the Domain was pretty damp.
I’m trying to run with constant effort. I should start wearing my heart rate monitor to check that. My training plan is to keep doing 5 Km runs until I am routinely (and easily) exceeding my marathon pace; I.e., sub-5:00 min/Km. I’ll then start increasing my distance … well add in some longer runs. Once I can comfortably do 21 km again, speed work will come to the fore.
The idea is not to change my training load too much in too many directions. It would be crazy for me to start doing hills, speed-work, and distance-work all at the same time.
Today’s run felt okay.
Not bad. An overcast day, but my run felt bright and light. Right quad was a bit achy … but that’s probably because the Osteo had given it a thorough going over on Thursday.
This run didn’t feel like a slog, so I guess things are heading in the right direction.
A few bare-chested guys were running around the Domain. Their pace looked tidy.
Slogging around the Domain. I say slogging as I put in some effort and felt I was doing about a 5 min/Km pace. But in reality it was closer to 6.
Autumn is here. Bright and a little fresh. Makes for a pleasant run.
Daylight saving was introduced in the UK in 1916 as a means of saving coal during WW 1. One hundred years later, as daylight saving ends here in NZ, this run is much darker than it would have been last week.
It’ll be darker next week :(
Pushed it just a little, but not too much. Pretty happy with my time.
Off to O’Hagan’s. Yay!
The annual Jock Strap and G-string run. Now which was I meant to be wearing? Ha ha. The name is symbolic rather than a statement of fact.
That was a bit of work. I could feel my hammy. Not a pain nor an ache. I could just feel it. I guess that’s lack of use and healing.
All things considered—grass running, lack of practice, etc—I’m happy with my sub-5 min/km pace. If I can do that at the Newport 10-miler I’ll be a happy chappy.
GPS lock was a mess. This was closer to 1.6 Km.
A trot to the Uni Runners event.
Well I hope that run gets @Rhiannon’s seal of approval. Quite a bit of this run was in grass which made it a tad harder. Even so, I kept it easy-ish.
It’s going to take a lot of these to rebuild my conditioning.
Blue sky running. Nice. Not too much traffic around the top of town. Double nice.
Taking it easy … If you believe my pace, and ignore my heart rate :) No real aches and pains, but my right hammy was feeling fatigued toward the end. Trying to follow Graham’s advice.
Andrew’s running is coming along very nicely. It would be good to find a way to fit into his schedule but I think there might be too many constraints to make that work.
As the storm front sweeps through, it’s pretty humid. Something of a sweaty run.
Took it easy but my hammy was definitely a bit meh at the end :(
Afternoon runs are warm. Very warm after Boston. FYI here is a video of the run in Boston. https://vimeo.com/159654010
Lots of aches on this run. The combination of a lack of running and long-haul flying. Mild fatigue in my right hamstring.
Took it easy (pace wise) but it sure felt like work.
Well, I see a lot of 5 km runs in my future as I start to rebuild my base. That was work and I was so slow
Need to get into condition if I am going to do the Newport 10-miler in June. Cripes, that’s not far away.
Woohoo. That was fun. What a massive fun run. And it was fun.
Not a rehab run; but my fitness has really fallen off. The last kilometre was a slog. I could blame it on jet lag, or on dehydration, but I think the truth is I’ve lost a bit of conditioning over the past three months.
Time to get fit again. I just need to take care of my hamstring, and not come back too hard.
Great to run with Anne, Brian, and all the other NACHO runners. Now for the after run party.
More rehab running. Keeping the pace slow by throwing in a lot of little hills.
A clear night has made for a fresh start to the day. Stunning!
Another rehab run; slightly longer and slightly faster. Seems okay right now. Let’s see how it is later.
Looks like it will be another super later-summer day. (Are we in Autumn yet? I guess technically we are.)
A rehab run. Felt fine … But I still struggle to keep my pace super-easy
A warm letter summer day. I wonder if it will be this glorious this time next week when I run at #craicfest in Boston.
Rehab run! Trying to do 10 min/Km. but I failed to go that slow. All I could manage was 7 min/km. So odd that I want to go slower …..
Anyway, I’m on track for Craicfest in Boston.
Cruising around the waterfront. Nice. Heart rate is high for this pace. Oh well, practice/exercise will slowly get better.
Hammy was a bit achy afterwards.
Keeping it light and easy on this run. Well, kinda anyway. I was hot and my heart rate was well over 160 bpm for a lot of this run. But the important thing was that I wasn’t thrashing my legs per se.
Didn’t feel too bad, all in all.
Testing … Before tomorrow’s osteo appointment.
Spent a couple of hours this afternoon at Duder National Park. Going up. Going down. And much up and down there was. So I was a little tired going into this run. And I’ve put in 3 Kg since the Auckland marathon. Feeling decidedly out of condition and slug-like.
Stop and go. Shopping around town.
After a break of 25 days or so, I’m back testing out my right hamstring.
No aches at the start. Around 1 km I felt a little tightness. By 2 km into hammy was achy. By 3 km I wasn’t noticing it much although I was getting a bit of a pull on my right medial collateral ligament.
Definite tightness in my right lower back after I stopped.
Sounds like I’m falling apart :)
But not too bad really. I’ll give it a couple of days rest and then try it again.
A little wet and windy, but that does stop me enjoying this run.
Hammy was niggly throughout the run. Maybe my recent spate of 9 km runs have been too much too soon. I’ll ease back.
Another good’n. Still 2⁄10 in the hammy. Que sera.
Quiet, but the traffic lights are still a but tricky, it being rush hour.
Lovely run albeit with rather heavy legs. Overall, my pace was okay.
Spent most of the run reviewing my writing plans for the next three months … I’ve papers to complete.
The city is still pretty quiet but there are hints that it is coming back to life. On K’ Road, in particular, there were more sex workers than I’ve seen in a while.
My first ‘long’ run in the wind up to the Kirikiriroa marathon. Was scheduled to do 11 km, but I thought I’d scale it back to 7 km, picked a route in error that ended up being 9 km :)
All pretty good.
Very warm and humid. It must be close to 100%. Feels like it might rain … but not just yet.
Note to self: felt my hamstring at the start of the run (again).
That went okay. Hammy still a 2⁄10 … most notably at the start of the run. Grrr.
With only 11 weeks or so until the Hamilton marathon, I need to get a plan together.
The weather forecasters have been predicting rain for a few days and finally it came. So this was a wet run.
Feeling fitter :)
Another gorgeous day in paradise. An easy 5 Km around the block, albeit rather sweaty … I did say it was gorgeous, didn’t I.
The traffic light gods were not with me today. Lots of pauses.
I’m pretty frustrated with my hammy. I notice it immediately on starting my run. Whilst it eases back during the run it never gets to zero. Today, I’ll give it a 2⁄10.
Pheww. Pretty sunny out there. There was pretty good cloud cover at the start of the run, but it was burnt off quickly; by the end of the run there were clear blue skies.
Very quiet around town. Jus a couple of other runners. I could have run down the centre of K’ Road and been safe from traffic—in fact I did for a bit.
None of the local coffee roasters are open. That might be (1st world) problem as we are getting low on beans.
A pleasant run. Pace okay. Hammy 1⁄10. Working on getting my hips tilting forward a bit.
Out at the Boxing Day #ParkRun. Warm.
Some of the route is on rather gravelly trail. That means less traction and more work. There is also a bit of a hill. As a consequence, this will never be a fast run for me … but it was moderately hard (HR in the 170s).
Saw Jason Buckley (doing his thing; 10 ParkRuns before lunch). Also saw John Paynter and a few other University of Auckland runners).
Now off home to cook BBQ brunch.
To EightThirty Espresso to get some coffee … in case none of the roasters are open on Saturday.
Pretty quiet in town.
Getting closer to my target pace (4:45 whilst feeling easy). That’ll be my base. Once I’m there I’ll start adding some distance.
A sunset run
Together with this morning’s sunrise run, I should qualify for a “Longest day” badge from #Smashrun.
Who doesn’t love badges.
To … Katrina and the Waves—Walking on Sunshine.
Sunrise run (again). It turns out that the summer solstice is on the 22nd here in NZ …
Not as picturesque as yesterday. Thought my hose down–but it didn’t.
Sunrise run on the longest day.
Listened nag to tunes from 1970.
Rock’in around the block to “Tracks of my Years”, a playlist from @Rib Fox. Ended, the run to the highly appropriate “Those were the years”. Great list Rob; thanks for sharing it.
It’s quite in town right now. The quite before the shopping storm.
A pleasant run. Was overtaken by a guy at the 3 Km mark. If you look at my trace on #Smadhrun you’ll notice where I pickup the pace to catch and pass him. Not that I’m competitive–it was just downhill.
All in all a good run. Hammy 1⁄10. Quad 1⁄10. Slowly getting better.
Hills and traffic lights. Well, a hill really. But those two things explain my pace today.
Not bad. Hammy 2⁄10 especially at the start.
The good folk @SmashRunHQ have released a whole pile of new #badges from #smashrun. This is my first attempt to start collecting them … with a bit of vertical climb.
Hey ho, and home I go after O’Hagan’s.
Not fun. The first 3 Km were OK. Not too fast, not to easy. But then my mojo left me, and u slugged out the last two kilometres.
Hammy good. Quad 1⁄10. At least I think I know what’s going on there and the osteo is helping me get my muscles in balance: hammy too strong–gluets almost non-existent, quads too strong–psoas pretty weak. The hard part is that I find it really hard to make either my gluets or my psoas fire :(
As I finishing my first ginger beer (free at the end of the run), I’m thinking “That wasn’t too bad”. Odd how quickly ones perspective can change.
To O’Hagan’s along the new cycle track.
A rather wet return to running in Auckland. Liquid cooling rather than air cooling :)
Slight tightness in my r hamstring. Slowly it seems to be improving. Quad ok.
A short run before today’s session at the APROS conference.
Finally, I managed to run across the Sydney Harbour Bridge–last time I ended up on the bike-lane and was turned back by security staff when I was halfway across .
Warm, and well on the way to the high of 33 degrees that is promised for later. Sweaty!!
Lots of commuters (walkers and runners) on the bridge, together with a few runners (runners without backpacks).
Hammy is feeling a wee bit better, but my right quad is still feeling a bit abused. But things are heading in the right direction.
Woohoo. Ran the other way (downstream) along the river in Brisbane
Hot. Cruisey pace, but sweating like crazy.
Hammy is blah. But I don’t think yesterday’s outing stirred it up. Let’s see how it feels tomorrow (rest/travel day).
Saw a turkey running along the river bank. Does that make this a turkey trot?
Do a gentle run says the osteopath. So, I did.
No change in my hammy :(
But Brisbane is nice. Loads of traffic (on the roads, and with runners along the river) and it isn’t even 6am. We sure aren’t in Kansas anymore.
It’s pretty warm too.
All in all, good.
Cooler than yesterday but way more achy in my shoulders. DOMS from Friday’s pull-ups. Ah well, the should be feeling better the ‘morrow.
Sluggish after last night’s excellent dinner from Lucky Buddha.
Rather humid, and I felt like I was sweating buckets.
Concentrating on getting my heels to my butt more. That moves my landing towards the forefoot and stops me over-striding.
Some slight niggles. Right hammy at the start and right quad after the uphill (4Km). My shoulders definitely feel the consequences of yesterday’s gym-garage workout.
Out and about b
An easy run with @Andrew. Such great conversation about teaching and politics.
And so to home, listening to the wittertainment play list … and yes, everything is awesome.
Twenty seconds faster than last week, bad under 21 minutes too.
I thought I was really flagging from about 3 km, but there was only about 5 seconds difference in my pace. Powering through as usual. Not wise.
Hammy is a wee bit off …
I think I have a better understanding of what’s going on with my hamstring. Doing a bit f running I am strong in many areas. Alas I am also weak in many areas. I’m out of balance. So I can “quite happily” do a pile of, say, split squats because if my running strength; but in doing so I really overload my hammy. Combine that with a bit of tolerance for pain (and insensitivity too), and there is a recipe for some woe.
So I need to be more moderate!
A short run to O’Hagan’s.
Still a bit achy … Right hamstring and both quads. I’ve had an upset stomach today; too many lentils yesterday. It’s surprisingly warm. At one stage I felt a little light headed. I’ll put that down to my stomach and the heat.
To the tunes of 1980 (not the 1980s) I did some light hill work. Taking easy :)
Felt good at the start of the run. At about 1 Km I was noticing the impact of yesterday’s session with @Kat. My hamstrings were tired (split lunges) and my shoulders were achey (Arnie shoulder press). Coming down Mt Eden my quads were whining (goblet squats). Nevertheless, it was a good run.
A little wet. Had the company of a jack Russell terrier (and its owner) going up Mt Eden. The dog was keen to follow me and dragged its own up the hill faster than she was aiming for.
Gently working my legs (in general) and my right hamstring (in particular). (Re)building my base.
Concentrating on kicking my butt. That always makes my pace faster.
A car drove past me … the stink of fish coming from it was incredible (and not in a good way). That sped me up a bit as I tried to escape the stench.
Grey and damp. But I didn’t get rained upon. Or if I did, I didn’t notice it.
Home again, home again.
Well I’m pleased with that. Having only done three runs in 17 days because of my hamstring, I was planning to take it easy-Ish.
My hammy still feels odd, but not hurty. I wish I knew what was happening with it. Anyway, the osteopath says I have to stretch after running.
So … I will
Tripping lightly to O’Hagan’s.
A shorter ran than planned. I was going to do a gentle 6 Km, but I got a twinge in my hamstring and thought “Better safe than sorry”
My first run since the #AucklandMarathon. I suppose this is also the start to my wind-up for the #KirikiriroaMarathon in March (Hamilton, in case you are wondering).
This felt a bit too much like work. Right hamstring was good. My quads were feeling a bit achey (still), especially going down the hill on East Street.
Feet were feeling good in my #ASICSnz Gel Nimbus. I hope I can make them last until the next marathon … but I kind of doubt it. With 20 weeks or so until Kirikiriroa, at an average 60 kilometres per week that’s over 1200 Km. Even with some shoe rotation I’ll get through three pairs of shoes. Oh, well that’s a god reason to try out the @ASICSnz Gel Hyper Speed (if I can find them).
I spent sometime at the weekend roughing out my trading plan; more to be done yet.
An ugly PB, but a PB nevertheless.
Missed my target by about 12 mins :(
In compensating for my hamstring (whatever is going on there) I overloaded my quads. I began to notice it around 23 km and managed to keep it in check until 32 km. By 36 Km I had to resort to stretches and walking. By 38 km it was cruel, very cruel. But I dug in and ran the last kilometre. And still got a PB. Only a minute or so … I’ll adjust the time once I can get the chip-time.
The basic plan was good; easy up the hills … Constant effort. The weather was pretty good for running, although it was breezy crossing the harbour bridge. The Japanese drummers on the bridge were exceptional.
The massage afterwards was good. The Asics hospitality tent was perfect.
#nexttime #ascisnz #gorunit @asicsnz
Run 78 of 83. Training for the 2015 Auckland marathon is over. I think I’m good to go.
I have a few niggles but who doesn’t during taper time. If I have a worry it’s the taping of my hamstring. My leg must be moving a little different as I can feel some fatigue in my groin/quad. I can probably stretch out on the day (fellrnr’s Morton stretch)
Lots of signs on Tamaki Drive about a major event and major traffic delays … what could they be talking about.
So my next post should be on Sunday at 6:00 when the marathon kicks off.
Run 77 of 83. Exploring the boundaries. A little longer run today at my goal marathon pace. Okay. I think I’m noticing the tape on my hamstring; rather than any intrinsic problem with the hammy itself.
Back to physio tomorrow … for the application of fresh tape and a watchful eye.
Run 76 of 83. Testing the waters. And the water is calm.
The physio (Will), pummelled my hammy and strapped it immediate prior to this run. So I felt the pummelling and the tape, but the run seemed fine.
My plan then is to keep the leg mobile. Do a few light runs and one 10 km to see if I feel up to a marathon on Sunday.
Run 75 of 83. Not good. Not good at all.
Run 74 of 83. Going really well until the point where I stopped this run as I got a mighty cramp in my right hammy. Luckily I have a Physio appointment tomorrow so I can get it checked.
Grrr. Double grrr. This was only meant to be 26 km, but I judged the turnaround wrong.
Crossed paths with Anna from Tempo Run at about 19 Km. she was cooling down at about a 4:30 pace, so I tagged along for a couple of Kilometres (until we went our separate ways). Good company; made the running easy.
Lot of runners out, but it quietened down after about 8:00. Perhaps folk were staying home to watch the rugby World Cup (NZ vs ???)
Run 73 of 83. That means there is only two weeks of training left (5 runs x 2 weeks).
This, as is often the case, was hard. Having already spent an hour with Kat today doing lunges etc, I was feel thrashed.
So what did I do? Hills! And a sprint!
As I taper, my volume is reducing, but the intensity is still up there. Maybe too ‘up’. I think I should ease up a little from Monday.
I’ll also lay off coffee so it will have max effect on race day.
Run 72 of 83. Two by two run. My fuel for this run consisted of two hours of teaching and two flat white coffees (small). After yesterday’s hard run it was hard to get my pace to 5:00 min/Km.
Still, it keeps taper psychosis at bay.
Another fine day in the city of sails. Spring is definitely here and I’m getting thirstier on my runs. From now on, anything over 11 km should see me taking water along.
Run 71 of 83. Striding out to Disco Tex and The Sex O Lettes.
Less distance this week but keeping the intensity. Oh yes! I felt like I was pushing it today. It was good that it was overcast …
Ended up close to my lactate threshold.
Run 70c of 83. To home.
Run 70b of 80. A little bit slower than last week, but within cooee–four seconds.
Some interesting headwinds.
I’m very conscious that I don’t want to overcook anything this close to the marathon. Do I pushed it, but didn’t Push It (That’s why I ignored Graham a bit).
Nice to have @Mac here too. He did well.
Run 70a of 83. To O’Hagan’s
Run 69 of 83. Blah. Day 2 of a head cold, so something of a sluggish start. Tried to run with constant effort, and that made me slow up the single hill on this route.
Loads of people out on Tamaki Drive. Fifty per cent of the runners were wearing old auckland marathon t-shirts. I can understand folk wanting to celebrate their achievements. For me, on a long run (which is a rehearsal for the big event) I want to wear the best gear. So I’m in my Asics roadtester technical-tee. It’s just better than those commemorative shirts: better fit, better seams, better wicking. Less chance of chaffing
Despite my cold, I still had a cheery “Good morning” for everyone.
Spent a happy 1⁄2 Km with a runner training for New York. It’s on his bucket list. Me too, one day.
I think I have my on the ru
Run 68 of 83. What luck! I thought this mid-week long run was meant to be 21 Km, but when I checked my training schedule I found it was only 16 Km. Woohoo
Saying there was some wind is an understatement. On the return leg as I turned into Misson Bay (and again at Okahu Bay) I found myself being blown sideways. And when the wind was head on it was hard work. At times I felt like I was making no headway.
Thank heavens for my Asics hat. I don’t think anything else would have stayed on my head.
Happy with my pace … but is was more work than planned.
Run 67 of 83. The wind on the return leg, and having gone out a little too fast, made the last 6 Km something of an effort.
Love the new NB 880s. I Now realise the previous pair are shot. Time to retire them.
Stunning weather along the waterfront. Nice to get into some shade!
Run 66c of 83. The long and winding road … To home.
Run 66b of 83. I continue to improve, and that’s nice. Maybe next week I’ll break 20 minutes.
I’ll have to bring my sunnies in future. Way too bright ::smile::
My nemesis beat me by a good 300m. But that’s less than last time.
Run 66a of 83. Off to O’Hagan’s.
Run 65 of 83. Kicking back with The Uni running group. What a good bunch they are.
Will (Uni Physio) gave my right hammy another pounding so I was careful not to over cook it.
Run 64 of 83. The training is working. All my runs (including my long runs) are at my goal marathon pace or better. So I must concentrate on not getting cocky and stuffing myself up.
I do notice on these longer runs at slightly faster paces my hip flexors get rather tight. I see more stretching in my diary for the next four weeks.
Lots of runners out along Tamaki Drive. I tried to have a cheery “Hello, I hope you’re having a good run” for everyone. Generally, I get a good response.
I judge my distances so that my long runs end on the flat; no running up Symonds St. But it does make for s tiresome walk home. Then again, it’s a good cool down and s chance to grab a coffee and some bagels.
Run 63 of 83. Running with Andrew. So very good. I was wacked from a training session with Kat, Andrew’s coming back from injury. Thus this pace was good for both of us. He is such good company to run with.
Weather was a little wind and light rain; but who cares. Not us!
Run 62 of 83. Spring is here. Many stops for water. That put a dent in my time.
This mid-week mid-day long run was fuelled by two cups of white coffee. Simulating running on empty; which I noticed in the second half. All through this run I had to concentrate to keep under my Goal Marathon Pace, and at the end, I had to put in some extra effort to stay on target.
It’ll be interesting to see what the heart rate data says.
Beautiful out. But, the heat made me ‘a bit’ sweaty and my heart rate monitor belt was itchy.
Run 61 of 83. Has it really been 20 months since I ran sprints. ‘Strewth, yes. I feel like a naughty naughty runner. I have drive but not so much discipline.
I managed 7 reps before I felt my form turning to custard. Next time I expect I’ll be able to do a bit more.
Spring sunshine. Lots of folk around the Domain. Nice.
Run 60 of 83. Woohoo. Lovely day. Lovely run. Based in Graham’s comments I pushed it hard on the last Kilometre. Felt good.
In these last five weeks of training, my goal is to see how much time I can spend at my goal marathon pace (and faster). I can do the distance; now it’s about speed.
No O’Hagan’s today as we have a graduation ceremony. So, I’ve moved a medium run (12 km) to today, and tomorrow I’ll try and get some speed work in (5 km at a 4:15 pace or better).
Run 59 of 83. Clocking it. Spring is here and the clocks went forward this morning. What a great start to the day.
Sunrise across the Waitakere Ranges in the west was spectacular. The out along the Eastern Bays and back. Stunning views across the harbour.
Clocked this run at just about my goal marathon pace. And, I wasn’t pushing it hard by any means.
Finished on the flat, so had a 20 minute walk home, but picked up some bagels on the way :) I see bacon bagels in my future (for my second breakfast).
Run 58 of 83. Run by effort (rather than pace or HR). Tried to keep it between 2-3⁄5. As I was doing this after a workout with Kat, that didn’t translate in a speedy run … but it was to plan (which is good). If it hadn’t been for the traffic lights, and stopping to get a stone out of my shoe, this would have been a median run.
Spring is definitely in the air, so I was a little warm and sweaty on this outing.
Run 57 of 83. Some kind of hills. I’ve never done this route without Andrew, and it reminded me what excellent company he is.
This route includes a short sprint towards the end. That’s hard. I suspect that when I look at the data that I’ll see I was a bit of a slug.
Note to self: must get a new battery for my heart rate monitor.
The view from Mt Eden was pretty stunning.
Run 56 of 83. Now, if only I could keep this pace for another 21 km :)
Despite some strong headwinds, I did this at my goal marathon pace. Yay. That includes stopping for water every 5 km or so. Plus a little stretch at 16 km. So definitely “Yay”.
I wonder what pace I’ll manage on my long long-run on Sunday (32 km). Progress is certainly being made.
Light rain kept me fresh. That was nice.
Run 55c of 83. Homeward bound.
Run 55b of 83. The Physio gave my right hammy a good seeing to yesterday, I have some old scar tissue there. So, it was feeling a bit ouchy. That’s my reason/excuse for being about 25 seconds slower than last week. Either that or I went out too fast :)
Never managed to keep my rabbit in my sights.
Run 55 of 83. Off to O’Hagan’s for some speed work.
Picking Bill up in the way.
Run 54 of 83. Wet. Wow, the rain was hammering down when I set off. I could feel the drops banging on my head (through my hat). But my weather-sense said it would improve …. And it turned into a glorious morning. Mind you, my feet never dried out; too much sploshing through puddles.
Good run. After a start (laziness, the rain, whatever) I spent the middle 13 Kilometres at about my goal marathon pace (a sub 5:00 pace). That’s good. Over the remaining six weeks, I want to spend increasing amounts of time at GMP.
Gotta love Body Glide, but I missed one spot on my toe, so it’s a little chaffed :(
Said “Good morning” to so many runners (after the rain stopped).
Run 53 of 83. Meant to listen to a collection of early 70s hits … But accidentally ended up with a playlist of silly songs (e.g. My old man’s a dustman). This helped to keep me at an easy pace.
A little damp out. Humid too. So I felt hot and sweaty.
Lots of runners out. A few packs. Now that we’re six weeks out from the Auckland marathon, that’s probably not surprising.
Run 52 of 83. Easy out. Bit of effort on the way back.
Super weather. Not a bad run st all.
Run 51 of 83. My mid-week long run.
Such a headwind (and after yesterday’s good speed work) it was tough going.
Run 50c of 83. Hey ho. Home I go.
Run 50b of 83. Tech problems, so no music :(
Pretty happy with that run. My pace continues to improve.
Super to be running with Bill and Mac.
Run 50a of 83. Off to O’Hagan’s.
Run 49 of 83. Why did I chose this route for my first 20-miler f the season? Hills. I could do without hills. This is the route I used when training for Rotorua (which has a notable hill). But for the Auckland marathon, I don’t think I need much hill work – certainly not like this. Next time I do my flatter 20 mile route.
Mind you, for the last couple of kilometres I managed to speed up to a bit faster than marathon pace. ::smile::
Running this early has its advantages. The lack of traffic makes crossing the road junctions easier. And there isn’t too much sea breeze.
There were a shortage of bins in bits of this route … I had to run for several kilometres before I could properly dispose of my gel packets. Talking of gels, I’ve switched from Horley’s as I can’t find them. So I’ve
Run 48 of 83. Listening to Lynsey de Paul. Now that’s a blast from the past.
Feeling pretty sluggish as is evidenced by my overall pace. I did pick things up in the last kilometre; a young woman passed me and so I felt obliged to run with her for a bit … before leaving here behind.
It’ll be interesting to see if my legs feel brighter on my long run tomorrow.
Run 47 of 83. I really wasn’t in the mood for this run. After a couple of days of hard runs, my body was feeling decidedly flat.
So, something of an easy run. Nevertheless, I still had to set my iPod to “Best music” to help get me through this.
Run 46 of 83. My mid-week long run. As I was doing this run, my mind occasionally drifted to the fact that Mark Patterson is aiming to do this distance 45 seconds/Kilometre faster than my (this) pace. Hats off to you Mark.
Listened to book as I ran. Nothing too taxing … a bit of Sci-Fi to keep me distracted.
Pace: I am experimenting with picking my feet up (well, kicking them towards my bum as a way of getting more pace). It worked well at O’Hagan’s last night; just look at the last two Kilometres. And it worked well today. It seems like less work than trying to speed up my cadence (already above 180) or trying to lengthen my stride by reaching out.
All in all, pretty glad to get this done at a sub-5:00 pace. I.e., my goal marathon pace.
These Gel Nimbus are really starting to k
Run 45c of 83. Home again, home again. Jiggerty jig.
Run 45b of 83. A 10 second improvement over last week. As @Andrew would say, “I’ll take that.” I didn’t feel I was pushing as hard as last week, but my back is feeling pretty tight.
It was great to be running within Bill again. He worked darn hard tonight.
Run 45a of 83. Hey ho, off to O’Hagan’s I go with my brother.
Run 44 of 83. It’s only eight weeks until the Auckland marathon. I’m now half way through my training programme. Feeling on-track.
A nice and easy run with Tony Coombe (another ASICS Roadtester). Good company. Thanks Tony.
We set off in sunshine, but about half way into the run we got well and truly drenched. As well bounded up the last hill (and the last kilometre), the sun came out again. That’s so Auckland.
#ASCISnz #GoRunIt @ASICSnz
Run 43 of 83. After yesterday’s mud-week long run (with hills) and today’s workout with Kat (who turn my legs to jelly doing walking lunges) I decided to forgo running up Mt Eden today.
Instead I did a gentle jog to the Physio (preventative care) followed by a bit of a slog up Parnell Rise. Consequently, today’s run was only 100m if ascent compared to the 190m of my Mt Eden loop.
Feeling a bit fatigued still. Ah well, tomorrow is a rest day.
Run 42 of 83. Brilliant sunshine, torrential rain, gale-force winds. Ah, they joy of running in Auckland. Definitely a bit of a slog.
This route, back and forth between two of our campuses has it all:rolling hills, HILLS, sea views, city views, the flat. A varied run to say the least.
Run 41 of 83. My legs didn’t feel fatigued, but there wasn’t much vavoom in them. The headwinds in the return leg didn’t help.
Actually, I was doing okay for the first 6 km (30 minutes). Isn’t that about when the first “fuel system” switches over? Anyway, that’s when my spring wound down.
Now to plan my mid-week long run for tomorrow. I think a 13-miler is called for.
Run 40c of 83. Time to go home.
Run 40b of 83. Ignore the GPS trace. The time and distance are correct. ‘Strewth, that was a surprise.
I chased a woman called Jo for the first couple of kilometres, then I tried to make a break for it. She stayed with me for another kilometres, and then she slipped behind me. But for the last 2 kilometres I was sure I could hear her just behind me … so I kept going.
After last week’s good showing, I thought I might be able to shave 15 or 20 seconds of my time. But to do more than a minute. Whoohoo.
I did my ASICS Road Tester shirt proud (even though I forgot my hat).
#ASICSnz @asicsnz #GoRunIt
Happy happy happy.
I forgot to say that last week I won a spot prize (wine). Always nice to win :)
Run 40a of 83. To O’Hagan’s
Loads of traffic and traffic lights.
Run 39 of 83. Somewhat grey and wet. I should have worn my contact lenses rather than my glasses.
It’s strange, when I’m in my ASICS road tester gear (as I was today), I seem to be particularly jolly. Every runner I see (and most of the pedestrians) got a cheery “Good morning” and a wave. I just couldn’t stop it.
Was pretty much on track for the first 23km, then I slowed at little. But, I’m really happy about the average heart rate of 148 bpm.
Loads of folk out doing their long runs (judging by the number with Camelbaks, munch chews, eating gels, etc).
Run 38 of 83. Hills. After a good workout with Kat, I went for a trot up Mt Eden. Feeling good … yet I took it s bit easy (comming just ahead of my median pace for this route).
Actually, I should say, FEELING GOOD.
Excellent weather, so I got some really good views from the top of the Mount.
Now to recharge my batteries ahead of Sunday’s long run.
Run 37 of 83. The “Oh my tired legs” edition. After a tough long run on Sunday, my hard workout on Monday with Kat left me with some DOMS. Then there was Tuesday’s speed-work and yesterday’s mud-week long run. So my legs were pretty much shot when I set out on this run.
Tomorrow’s ‘double day’ (a session with Kat and then a hill run) will be fun/interesting/challenging.
Spring sure feels like it is in the air. So it was a lovely run from that perspective.
Run 36 of 83. Some rolling hills.
I can feel my distance pace improving. It’s heading closer 5:00 min/km. Marathon pace. Hmm.
Lovely day for running. Light breeze. A bit of cloud cover.
Running at this time of day is tricky because of the traffic. With a few big junctions to cross, I have to wait for the lights at times. Too dangerous to risk dodging the lights.
Run 35c of 80. Home again. Home again. Jiggerty jig.
Run 35b of 80. Maybe not a return to form, but a good return to O’Hagan’s.
I was expecting something a couple of minutes slower than this. So I’m a happy bunny.
Run 35a of 83. Of to O’Hagan’s
Run 34 of 83 (my count was a week out). Ten weeks until #aucklandmarathon. Whoohoo.
This wasn’t the run I planned. Crossed paths with Bodo Lang, and decided to run with him and his friends for s bit. Very good company. Good decision on my part. But …
But it meant the direct route home included the hills of Shore Road. They aren’t big, but they are big enough and very steep. Found myself doing the ‘Brecon shuffle’ to get up them.
Being at the end on my long run, they pretty much wiped me out.
Shoes. The new ASICS Gel Nimbus worked well. The changed my gait a little and I probably should have eased in to using them for a long run. But hey, I’ll adapt fairly quickly.
As always with any new shoe, it’ll take me a while to get the lacing just right.
Run 33 of 80. Can that be right! I’ll soon be half way through my training for the Auckland marathon. Now, which half of the training is the easier part?
Still got a bit of a cold, so a bit meh. But the weather is great and …. wait for it …. I’ve got a new pair of ASICS Gel Nimbus 17. The joys of being an @asicsnz roadtester. So it was a mighty fine run. Great views from the top of Mt Eden and my feet were feeling loved by my new shoes.
If the current stream of research on the importance of how shoes feel when on the foot and running (as opposed to being for a particular foot type) then these shoes are going to work out brilliantly. They are both extremely comfortable and suits foot type.
They worked well on today’s hill run, and I’m keen to see how the go on Sunday’s long run.
Run 32 of 80. A noticeable headwind on the outward leg. No rain although I could see it sweeping across parts of town.
Still got a cold. It is getting better but I’m still rather meh. Little energy for this run … Hence the slightly sedate pace. I just couldn’t pull it together. I guess this cold has run me down a bit.
Run 31 of 80. A bit wet still. Still got a bit of a head cold.
Ran naked = no tech telling me how things are going. No music, books, or podcasts. Just me and my head. Having a cold, I thought running by feel would be a good thing.
Oddly, this was my fastest time (well pace) on this route. I can’t really say time as I pushed it out to 10 km instead of 9 km (10 was on the plan).
Who would have thunk it.
Run 30 of 80. “Feeling wet, wet, wet”. I’ve a bit of a head cold. Meh
Run 29 of 80. Managed to miss the rain. Most surprised.
Kept pretty much within my target heart rate (under 158 bpm). Average pace seems okay … 5:20 min/km.
Crossed paths with hundreds of runners (including the YMCA packs). I tried to wave and give a cheery “Good morning” to each of them.
After I stopped my right patella was a bit off whilst walking. I need to do some exercise to strengthen that.
I actually ran out of water. I put 1L in my Camelback, but that went dry at 25 km :) Next long run I think I’ll go for 1.5L.
All in all, a good run.
Run 28 of 80. Yesterday was a bit crunchy so I slid yesterday’s run to today. I think the biggest feature of this run (aside from Mount Eden) was the rain; non-stop all the way. Refreshing. No chance of over heating :)
As Hanah mentioned, legs can be a bit uncooperative first thing in the morning. That’s true for me too. So, the wasn’t a snappy run.
Very enjoyable. Totally distracted by the book I was listening to (Fold). A good book on a run is always a sure means to make sure I don’t push it.
Early run + Good book = Easy run
Run 27 of 80. It’s my mid-week long run. As I’ve never done weeks with two long runs in them I’m keeping the pace easy. In addition, I’m now getting into the territory where easy week is my biggest week volume/distance wise.
Once these mid-week long runs top out (at 20km), I’ll work on their pace.
Lovely day for a run around town. Listening to “The Fold”, by the same guy who wrote “14”. I must have liked the last book :)
Run 26 of 80. With an average heart rate of 169 bpm, this was pretty much a tempo run (last time I was tested my lactate threshold occurred at 165 bpm).
Another stunningly lovely day here in the Harbour City. Feeling good!
Run 25 of 80. Stopped three times. Twice (once on the way out, and again on the way back) to watch a big dolphin or a small whale playing in the harbour … about 400m offshore. And once for water.
Great weather for running. Brilliantly clear and bright. Some strong winds that were bitingly cold; but the kept me fresh.
Right hip is tight in the front. Some stretching and deep massage is called for.
Run 24 of 80. Not a slog. I only began to notice my legs in the last 4 km or so. Come to think of it, my quads are feeling pretty tight.
I picked this route mainly because they are doing major (billion dollar) roadworks, and I wanted to see how it is going. The cycle-way along the motorway is going to be a pretty sweet running route.
The forecast said squalls. I got squalls. And I got brilliant sunshine. That’s Auckland.
And now for some breakfast.
Run 23 of 80. Hills. Hills on tired legs. Before doing this run I did an hour (90 mins really) workout with Kat. There was a bit if leg work involved (squats etc) and my legs were like lead as soon as I started running. It must be good for me.
There were dark clouds in the distance when I set off. By the time I got back I looked like a drowned rat.
I really was on autopilot for that run. I’ve no real recollection of it.
Run 22 of 80. After the wind and the rain last night I was expecting some challenging weather … but I got brilliant sunshine, and nary a breeze. So much so that I nearly missed the turnaround as I was tootling along.
Felt pretty good, and I’m particularly happy with my pace as it didn’t feel to effortful. Mind you, looking at my heart rate I was a bit closer to my lactate threshold than perhaps I should have been. I really need to be able to crank out this pace for a sustained distance at about 145 bpm.
Looking at my heart rate graph, that classic inexorable rise can easily be seen.
Run 21 of 80. A bit wet to start, but the rain had pretty much stopped by the end of the run.
So, this was really by goal marathon pace. At this point in the programme, it does not seem like a horrible think to do for 43-ish kilometres. I’m feeling on track.
If I have a worry, it’s that I’m noticing my Achilles. Time for some her drops …
Run 20 of 80. Wow, a quarter of my way through this round of marathon training. I can’t believe how quickly time is passing by.
A pleasant enough run along the waterfront. There were a few cormorants standing on the rocks giving me odd looks. I guess runners must look pretty odd to them.
Soon I must get into some speed training.
Run 19 of 80. Taking it easy, listen to the sci-fi book “14”. Loads of runners out (presumably doing their long runs too).
Occasion misting of rain. Occasional rainbows. Across the harbour at Devonport naval base, they were firing their large guns (practice? Salute?).
Legs feel tired but not worn out. Ended the run on a wee hill.
Thanks Daniela and Lisa for getting my run off to a good start.
Run 18 of 80. Taking easy around town. Felt kinda sluggish today. Heart barely went over 140 bpm, and my pace was pretty relaxed (5:50).
Not really a make up run for skipping yesterday (which should have been the same distance, but hills). But tomorrow is a longer run and I wanted to be fresh for it.
Having said that, I am a little tight in my back. Ekaterina worked me good yesterday and there is some recovery still to be done.
Run 17 of 80. I feel like I’m improving. If I can maintain this pace for another 33 km I’ll be an exceedingly happy chappy.
Cool clear crisp. Good running weather.
I was surprised by how fast I went out. And even more surprised at the pace I managed to maintain.
Note to self: Don’t over cook it.
Run 16 of 80. It’s been wet and windy today, and I was all set for a soaking (except I didn’t have any Body Glide). But, by chance, I got a break in the weather.
Kind of pleased with this run. I had to do 9 or 12, and as it was going well, I opted for 12. I can now do an easy 9 tomorrow (which will be hood as the day is packed).
Run 15 of 80. Not too bad at all. I felt I was pushing myself on this run, but the traffic lights ate away any advances I made. I’m looking forward to reviewing this run on #SmashRun do I can see what went on in glorious Technicolor.
A fine day for it. I bumped in to a couple of runners from the old Shoe Science running group. I couldn’t keep up with them … they were on bikes :)
I almost brained myself on a overhanging branch. A bit of sun strike blinded me and I only just managed to duck. That would have hurt.
Now it is time to freshen up and head to Uni.
Run 14 of 80. My long run calls and it is starting to rain. Thank heavens for Body Glide.
Well, um not sure why, but that was a tedious run. Yes, I was totally soaked, but that doesn’t normally bother me. It was cool out, but I soon warmed up. It was just … tedious. I guess all runs can’t feel good.
Any way I’m home now and my darling wife has made ginger cake and a pot of green tea. That’ll refresh my spirits.
Run 13 of 80. A good workout with Kat, followed by a delightful bacon buttie, was the warm for this romp up Mt Eden.
I was hoping to have Andrew as company but he is out of town today … however, next Friday he assures me he’ll be up for it.
I tried to keep this run easy-ish as I’m still building up my miles after my layoff from that calf tear. I think that goal was met :)
It kept threatening to rain, and from the top of Mt Eden I could see light rain sweeping through parts of the city. But I managed to escape the wet.
My next real run will be Sunday. 22 Km. I wonder how that’ll go.
Run 12 of 80. Same route as yesterday, and whilst I was 1 second per Km slower I felt the run was more even.
Now that the semester has started I’m teaching from 8-10 (a good group of first-year students), so I’m doing this run on only two cups of coffee; that’s my total fuel for today (so far).
A few minor niggles in my hip, but it continues to improve. Fundamentally everything is heading in the right direction. I just need to make sure I don’t overcook things.
Run 11 of 80, and what a Spring-like day for a run. Super.
Got beaten by one whippet and successfully fought of another. You’ll see my pace pickup around the 7 km mark.
The runners super-highway that is Tamaki Drive was awash with runners and walkers, most of whom seemed to be going in the opposite direction to me.
My foot continues to feel better, and I think I well over my calf pull.
Run 10 of 80. I had hoped to be closer to a 5:00 min/Km pace than this. Still, once I start doing speed work in a couple of weeks, I should see a marked improvement.
“A blustery day”, as A. A. Miln would say. It seemed as if wind came from every direction.
Run 9 of 80. My first real long run in a while. Now I really feel like I’m training for a marathon.
Around 18 km my legs began to say “Are we there yet?” Around 18.5 km I began to notice a blister on my right little toe :( I must remember to use Body Glide on these longer runs.
Fresh. So I didn’t feel like I was overheating. That was nice. A bit blustery, but that comes with the stormy weather we’ve been having for the past couple of days.
Time now for some afternoon tea.
Run 8 of 80. Is this what a double-day is like. An hour with Kat, working out, took a bit of a toll. Still, once my schedule is normalised it will be easier as Friday’s run will only be about 5 km.
Having said that, I feel good about today’s effort(s). My foot continues to prove, albeit slowly.
One-tenth if my way through my windup fir the Auckland marathon. I’ll start speed work in August (with O’Hagan’s fun run). I’ll start hill work next week (well, what counts for hills around here).
A fine day. A lovely sunny run (and I hear it’ll be wet tomorrow).
Run 7 of 80. How quickly they pass.
There is a new pizza place in town, Pizzeria Rossi Pomodor, so I picked up a menu as I ran past. Looks worth a try, so that’s tomorrow’s dinner taken care of.
An uneventful run. I was going to step back and do 6 km, at at the 3 Km point I felt good and went the whole distance.
Run 6 of 80. Hmmm, I think my other NB880s might be shot. Certainly, in this new pair my foot felt better (well, less loaded).
The lightest of rain made this a refreshing run.
The distance of this run isn’t quite right. I didn’t have a strong GPS lock at the start. Doh! I didn’t check before I started. You can see it at the start of the trace. I think the run was about 400m shorter … Maybe 600m.
But what is 600m between friends (Answer: quite a lot at the end of a marathon).
Run 5 of 80. Generally good. The roadworks at Western Springs put a dent in my overall time :( It’s just too risky not to follow the lights etc. began to notice my right foot in the last 400m; I think it is getting better/stronger.
Last week of my holidays. I’ll have fun fitting in my runs next week :)
This run was bought to you by the letter B, as in Brill.
Run 4 of 80. Should have be a long (21Km) but I’m being gentle with my foot (and that seems to be working).
Stunningly good weather. Brilliant sunshine. Big blue sky. And fresh. Great running conditions.
I feel this plan may well work (now there is an interesting sentence construction, and quite different to “may work well”).
Run 3 of 80.
Rather brrr out, but I felt good. Big blue sky. Excellent.
A little twinge of planatar fasciitis, so I need to watch that. RICE here I come.
It was a little cool (for Auckland) when I set out. But I was lovely and toasty by the time I finished.
This is a newish route for me. A few (small) ups and downs; it doesn’t qualify as flat. Not hill work, for sure. But that will be coming.
All in all, an easy/pleasant run.
Run 1 of 80 in my 16-week 5 runs per week marathon plan. I’ve not done much planning for this really, so–for now–I’m using a plan from the YMCA. It seems sensible enough.
What’s stopped me from doing my own plan is that I try and combine it with SmashRun’s “towering stairs” and I just can’t make the two goals fit with one another.
Today was an easy run at constant effort; no powering up the hills. I managed to escape the rain. It was really chucking it down hard just before I went out.
Some light rain made for a refreshing outing.
It felt a bit cool when I set off, but after 2 Km I was feeling good, and by the time I finished this run I was definitely toasty.
That being said, I was a little sluggish in those first two kilometres. More like 6 min/km rather than 5 min/km (that’s pretty much you goal marathon pace).
The traffic light gods were kind to me. I barely had to wait at any of the road crossings.
I’m sure this run didn’t compensate for all of my indulgences over the past few days, but I feel better for having done it.
Thinking back to Raglan, I only saw three people running … and one of those might have been the same person on different days. On this run I saw at least four. How different are the two places.
A big shout out to Lisa K, for the encouragement she gave me at the start of this run. It’s
The weather has been quite mixed today: rain, sun, wind, etc. so I went in this run expecting the same. But it brighten up nicely.
A pleasant trot into and across town. Ran in some beaches, which was nice. Ran across some mud flats, which was messy. That made my shoes rather heavy. Mud galoshes, so to speak. They take some cleaning.
On the way back, I paused briefly at Raglan Roast for a macchiato. Very fine.
I’ve roughed out a training plan to get me to the Auckland marathon at the start of November. It feels like I don’t have enough time … but it’ll be alright.
Now for a shower and to try and clean my shoes.
A nice run with Peter B as part of the Uni Runners pack. My I’m out of condition.
Still, I’m sure some training will put that right.
I enjoy running in this cooler weather. Now that the shortest day is past, I guess I can look forward to these evening runs getting a bit lighter.
Fresh and bright. So I had to keep my pace up to stay warm. Generally good. Some tightness at the top of right quad. Heart rate rather high. I guess I’m not over whatever laid me low yesterday–I still have a mild pain at the top of where my kidney is.
Note to self: yesterday my blood pressure was rather high (156⁄85) but the doc said that’s a normal response to pain.
All in all, I don’t feel too bad.
Lisa B is in town, so went dancing together. She’s a great dance partner, and the K’s flew by.
Wet. I’ve bought a New Balance shower jacket, and this was the first time (ever) I’ve run in a jacket. Interesting. I’m not sure if I like it or not. Once I got a bit warm and sweaty … well you probably know.
All in all, an easy run for about an hour. No aches or pains. Let’s see what tomorrow brings.
A really chatty run with Andrew. Still taking it easy. I probably should ‘fess up to my physio that I’ve been running.
A gentle test of my right calf. Seems okay, but let see what tomorrow brings.
It feels like a little bit of bursitis on my right hip. An old problem that I’m slowly working on.
Tonight I’ll work out my schedule for (a) the Auckland marathon, and (b) completing a towering stairs (six months, each doing 10 Miles more).
I said on Thursday that I didn’t like how my calf felt. At 2 km it seemed okay. By 4 km I knew it was over.
I suspect that this will put paid to my Towering Stairs as well.
I do not like the way my right calf feels. A small pull methinks. Time for some recuperation.
Taking it a bit easy. My right calf feels a bit tight after yesterday’s effort.
I’ll take that: a 30 second improvement over last week. Spent the first 3 km chasing down a couple of runners in front of me, and the last 2 km trying to stay with Matt (he must have been about 5 seconds faster than me).
Almost did negative splits all the way.
Let’s hope I have something left for Sunday’s half-marathon.
Hey ho! Off to O’Hagan’s I’ll go.
Spent a couple of hours in the garden (flaxes done), before heading off on this run.
A lovely downpour of cool rain at the start … refreshing.
And now for breakfast, some eggs on toast.
Spent a lot of today digging out a flax plant from the garden (anyone want it). I’ve another to do tomorrow.
Anyhow, the result was a slightly later run.
The plan said “Run 3 km” so that’s what I did.
I wanted to this run with intensity, but I struggled to average 5:18 min/km. I felt I was working, but the pace never came. It always seems to be that way with early runs (by, early I mean runs that take place within 30 mins of getting up, rather than say some time like 4:30 in the morning). My body just isn’t awake, I guess.
And now for a day of scholarly writing.
Graduate from yesterday’s molehills to something a bit bigger today.
Reeling and jigging all the way. No, I’ve not been drinking. Rather, I was listening to a collect of music from a Scottish fiddle competition. Good stuff to run to.
Job done for the day.
Some easy (small) hills. Mind you, despite the relaxed pace I was still hitting my lactate threshold (going by my heart rate later in the run).
All in all, very pleasant.
I was lucky enough to pace a woman around the first 3 km before I felt the urge to open up a gap. In the last 800 m I passed a guy, but he wasn’t going to be a pushover so I had to dig deep for the last 200 m. Result.
On the wet Tarmac, these Brookes Pure Cadence are a little slippery. I land fairly flat-footedly and I can feel them sliding just a smidgen. It doesn’t feel great … so I’ll avoid running in them when it’s wet.
Got some nice encouragement from Daniela late in the run and that helped me along. Thanks D.
There can’t be many of these left before we stop for the Winter (darkness methinks, rather than cold).
Listening to the smooth tunes of Metzoforte as I trot to O’Hagan’s
Picked up a new battery for my HRM on the way.
Today’s goal was to do 21 Km faster than last week. No long slow run today. Instead, I wanted something a bit snappier.
The were a few sub-5 splits in there, but many more were closer to 5:20.
But it was work. By 19 Km my quads were feeling shot and the bit of a hill at the end really did me in (slow slow pace).
All in all, despite this being a good run, I feel underprepared for the Huntley Half-marathon in two weeks.
The weather is bright and a little fresh. Great running conditions.
Quiet around town.
And for breakfast. Fried eggs and polenta chips. Hmmm. And good coffee too (the beans are from Eight Thirty).
What a way to start Sunday.
Ran to Uni to drop of my regalia (from graduation).
With 21k runs in my week, my other runs (like this) are going to be a tad short for a while (until my mileage builds).
Did some core stuff before this run.
It’s a busy full day today. I’m at various graduation ceremonies all day, so fitting in this shot run.
Something of an easy run with Andrew (well, a fast walk at times). Having just done a Tabata workout under Kat’s guidance (as a benchmark), I was happy to do something cruisy.
(Found my heart rate monitor. Yay)
An easy run to stretch my legs out after a day of mostly standing and sitting.
Jog home after O’Hagan’s 5 km fun run.
Kicking back listening to freakanomics “think like a child”.
A little slower than last time, and I wasn’t pushing as hard as I have been. I actually had some energy to pass someone in the last 800m. Normally, I can barely hang on.
So, I can’t say this was a hard hard run. Just effortful :) I actually felt more worn out after yesterday’s long run.
I must be getting fitter.
It is dark during the run me, and that always makes me a bit more cautious.
Jogging down to O’Hagan’s, listening to Roxy Music. Ah, the 70s.
Ran 21 km in 1 hour 51 minutes and good.
Caught 2 rabbits at Westhaven Marina, and a group of 3 along the waterfront. I can see where I sped up in my splits :) I do like a bit of a chase.
Two things on this run didn’t quite work for me. First, my route had me finishing going up a hill. What was I thinking? That made the last 1⁄2 km something of a grind.
Secondly, I ran in a pair of PhD smartwool socks. Alas, they don’t handle my sweaty feet too well and by about 14 km I could feel them (and not in a good way). Back to polyester for me.
Overall, I think my trading for the Huntley half-marathon is progressing nicely.
Ran 3 km and feel good.
Some short but steep hills. I’ve decided it’s time to breakaway from doing all my running on the flat.
I’m going to try and do a hill workout once a week (to start).
Out doing chores. Stop and go as I tried to locate a copy of either of Johanna Basford’s books the Secret Garden or the Enchanted Forest. Out of stock everywhere.
A chill-axing run.
After yesterday’s workout with Kat, was feeling a bit beaten up so Andrew and I opted for a gentle run along the waterfront.
Once I started running … ouch … DOMS in my hamstrings. No wonder I was feeling beaten. All those squats yesterday.
Anyway, it was a lovely run. The weather was stunningly good. The conversation was deeply engaging. Good stuff.
By the last 400m my legs feeling okay so we put our foot down (sub 4:00 min/km) and the extra stretch in my hamstrings was noticeable.
I needed 1.2 km today to round out the month and complete my fourth step in the Towering Stairs.
So that’ll be 193 km for the month. Next month’s goal/step is 210 km. Oh yes.
All good :)
Okay. A blast to partially make up for skipping O’Hagan’s last night.
Icky treadmill. The platform/bed was bouncy. It sounded like an elephant was running on it.
Bailed at 4 km (instead of 5).
Quick and easy run. I was meant to do O’Hagan’s but I needed to drop some stuff off.
So, I now have a “speed date” With a treadmill tomorrow.
In any case, I’ve almost done my miles for the month; consequently, I’m unperturbed.
There was definitely weather on this run. Continuous rain and some pretty impressive wind. The wind was so strong I couldn’t listen to my audiobook, so I switched to music. The wind also made the rain sting when it hit me full force.
Geese: my loops round the Domain resulted in me crossing paths with a gaggle of geese. It was quite clear that they were disinterested in me, and so I had to wind my way through them. Each time it brought a smile to my face.
Thanks to Mark, Daniela, and Lisa. Your comments spurred me on at the end.
Felt pretty good after this run. Managed to catch a couple of rabbits in the last 3 km. They seemed a bit surprised to see me stride past.
Alas, I lost battery power at the 20 km mark. I only had 30% charge when I set out, so I knew it would be close ,,, hen
The example of so many people on DailyMile (Daniela, Lisa, Nic, Kim, to name a few) has finally got me doing something besides running. So …
Warm up: 2 mins of skipping 10 reps of 6 Swiss ball leg curls 10 reps of 6 Swiss ball jackknifes
Then off on a short run to close out the week. Took it easy and enjoyed the lovely weather.
In the words of Maurice “All good”.
'strewth, that was hard work. This cross-country malarkey, running on grass, is hard work; and there are the fences to jump too!I was 7 seconds faster than my handicap time. Pretty close. It'll be interesting to see what the team did overall. But I do know I was faster than the number 2 man (Bryan) who had the same handicap as me (but was actually 7 seconds slower). So, jointly, we were bang on time.
Hoofing it around the ‘hood. Hearing hits from heady ‘93.
Medium effort as I am doing a 3 km leg in a cross country race tomorrow. Although I’ll be the youngest in our masters team, I may well be the slowest. But, tomorrow is another day.
Super weather. A bit busy in town: probably because it is a long weekend.
After having Kat put me through my workout paces, I hooked up with Andrew for this run.
The plan was a gentle run to Mt Eden, power up the Mt, cruise back doing on set on sprints in the park.
Gentle run: tick. Power up the Mt: tick. OMG my heart rate was at about 170 all the way up (Lactate threshold for me is 165). I could nearly breath let alone talk. Cruise back: tick Sprint: no way. I was stuffed and that would have been asking for an accident.
So, I’m sure the back to back strength and run sessions are good for me, but they take it out of me.
Another busy day. So, something short and sharp.
Busy, busy day at work culminating in me facilitating a technology roadmapping workshop (the last of five). It went well but I was fried by the end of it.
Alas, I couldn’t get from the workshop to O’Hagan’s in time. So I did this little outing and tomorrow I have a date with a treadmill (set to fast).
Tried out a pair of PhD smart wool socks. They feel nice on the foot, but I slide around a bit in my shoe. Hmmm. Is it me or is it the socks.
Now time to have a shower and then relax.
Monday, Monday. This is a step back week, so I kicked it if with a 15 km long run (versus 21 km last week).
I should have worn my sunnies; it was pretty bright by the time I finished. A nice outing … no sign of rain after last night.
A few minor twinges in my right hip, but it’s feeling okay really.
Bananarama loomed large in today’s playlist (for some reason). A nice flashback :)
A few major junctions in this run. They ate into my time a bit. But better safe than sorry.
Ooh. Running in the dark. That’s a bit of a novelty. Broke out the fluro vest.
A wee bit slower than last year (12:37 vs 13:29). It was rough after yesterday’s workout with Kat. So many bits were achy/fatigued before the start of the run.
But it was fun.
The rain had stopped so it was a dry run. Now time to go home, and see my darling Princess ahead of here birthday dinner.
Off to the jockstrap run. And a warmup look.
An #awesome run, listening to the #awesomemix.
And now, an hour training with Kat. Let’s see how that plays out.
Did I say that I’m loving this cooler weather? Well I am.
Taking it easy with @andrew.
A stunningly good autumn day; a little cool and bright. Perfect running conditions.
Up hill and down dale. This a mature trail running in the park takes a lot of concentration. And even then, I early came a cropper a couple of times.
Listened to a continuous loop of “just won’t do” by Analogue People in a Digital World.
No O’Hagan’s tonight as I got free tickets to see Rod Stewart. So I did this little blast instead.
Treadmill at 0.5 degrees. A bit tedious, but good for the soul (sole) and for ones pace.
The weather is cold, wet, and a bit windy. Super stuff.
Did loops as I was sure if I was up to 21km. Loops would have allowed me to bail without a long walk home.
Slowed down more than I had hoped on the last few kilometres, but not as much as I expected. So that was good.
Totally stuffed up the scheduling with Andrew. My fault entirely. The run was so Much poorer because of that :(
Nice. Nicely done, in fact. (Well I think so).
A beautiful day out. Magnificent. What a joyous run. Do you get the impression it was all good? It was.
Taking it easy to the Steve Miller Band.
Jolly good run with Andrew.
After yesterday’s outing, I wasn’t sure if I would be running at all today. But, in actuality, I didn’t feel too bad. In any case, I ran kind of naked (no tech feedback on pace etc) do this run Really represents how I was feeling.
I was a good run, and just what I needed.
Goal for this run: 19 km in zone 2 (heart rate under 157, and more like 148).
Misjudged the turn around, so I only did 18 km. Good thing too as my legs felt thrashed (quads) and I had some groin pain from about 12 km. Mane I’m not ready for such long distances yet.
Hmmm. Maybe time to rejig my running plan.
Well a little bit better than last week; snuck in under 21 minutes (by 2 seconds). In the words of Andrew, “I’ll take that.”
Hard but not too hard.
A small turnout. Lots of folk having a long Easter weekend. Nice. So my chances of a spot prize are good :)
Legs felt pretty good all day. No DOMS. Yet, halfway through this run, I began to notice my quads.
And now I have a theory. Of course. That’s what I do :)
I think in trying to change my gait (hip position and kicking my feet up) instead of land over my centre of gravity, I’m actually land a little bit behind it. It’s almost like I’m permanently running down hill. I.e, my leg is never fully extended. So I’m always loading my quads.
Tomorrow at O’Hagan’s I’ll try and get some video of me running to see if I’m right.
Lovely evening. K’ Road was rather quiet and quite a few sex workers were out and about (17:30; that seems early, not that I’m an expert on such matters).
Very quite around town. No doubt the fact that it is Easter Sunday has some influence on that. Just a few cafes open.
Dark clouds as I set off, and 200m from the end of my run, the rain caught up with me.
I’m still working on picking my feet up and position my hips correctly. But as I run pass windows, I still have the impression I’m sticking my rear end out …
Legs still a bit DOMSy so I think I’ll slide tomorrows long run to Wednesday (Tuesday being set aside from the 5k ‘fun run’ at O’Hagan’s.
The DOMS in my quads from last Monday’s long run is still here. I’m wondering if I should skip this coming Mondays 19 Km run. I would like my quads to settle. Nowadays it seems to take longer to get over these things.
As I trogged around the block I listened to hits of 1977. Such classics as 2-4-6-8 motorway, and the like.
It’s a warm Easter Saturday, and there wasn’t much of a breeze. Do I feel toasty.
The details of this run are a bit out because I didn’t have a solid GPS lock at the start of the run. Hence the track of the first Km or so is all over the place.
Tried out the Saucony Glide 3 that I bought last year (from an outlet mall in LA). Nice. I like.
My plan is to rotate my four shoes on a daily basis. There is a bit of evidence that it results in muscles being used in slightly different ways, which reduces some of the overuse injuries.
A mellow Easter Friday.
Still some DOMS. So not pushing it too much.
My plan was to stick with Bryan as he normally does a solid 4:30 sort of pace. Today, he was well on form and was doing 4:15s for the first two kilometres.
Off the back of a week off, 17 km yesterday, and a touch of DOMS I couldn’t hang on. Then, at about 3.5 km I got a stitch:(
Do that last Km or so was a matter of pushing it out.
Nice to see Mark. He looked on form.
Off to O’Hagan’s. Oooh. DOMS.
And he is back …
A long slow distance run with @andrew, out to St Heliers and back what a glorious day for it. The views across the harbour and out to the Coromandel where stunning.
The site of the steroid jab was good, but I’m experiencing a bit of bursitist. I see stretching in my future.
In my planning for this month’s running, I missed the fact that tomorrow is also March!!! As I’m doing O’Hagan’s tomorrow, that’ll put me well over my target. Hmmm. I’ll have to claw that back somehow over the next few months.
Anyway, all in all, it’s good.
This was actually a long run but I accidentally stopped the run when I had a toilet stop. So look at my previous run for the other 14.2 Km.
Generally a nice run, but I had a windy tum all the way. Took it pretty easy. I wasn’t going to push myself as I was using the run to get to Ascot Hospital for some planned treatment (x-Ray guided injection of steroids into the hip joint for my labral tear–but that’s a different story).
My plan had me getting here early to cool down before the treatment. And that worked well.
Lovely day for the run. Not too hot. But I did gulp down a litre of Powerade at the end of the run (yes, it was all I could get hold off).
An easy run ahead of tomorrow’s long run.
Kicking back. A very easy mile
A short tempo run. I know it was a tempo run because my average hear rate was about 162 bpm, and that’s a few beats under my lactate threshold.
I pretty sure I couldn’t hold a meaningful conversation as I was breathing pretty hard.
Quite enjoyed Cornwall Park. Only half a dozen runners, and not many more cars.
Right hip aches a little. Let’s see if Monday’s jab takes care of that.
An easy and short run.
As some folk know, I’m doing the ‘towering stairs’ on smashrun. That means for six months I increase my mileage by 10 miles. In other words, over six months I increase the distance I run by a total of 60 miles.
The goal this month is to do 170 km. As I’m nearly at 130 km already , and as I have two long runs (totalling 32 km), I only need another 10 km or so ….
There is no point in doing much more than 170 km this month as that just pushes up the total I need to do in all the following months. So, I see some short but intense runs in my (near) future.
Phew. A long run on Monday. A short snappy run yesterday. And then today’s tempo run … nah, not really, my heart rate wasn’t high enough.
Either way, it feels like a hard three days of running. I think I might easy back a little now until my next long run on Monday.
Well, that tropical cyclone turned out to be a bit of a damp squib. I was looking forward to a run in the rain, but it had all passed by the time I got out.
Something of an interrupted start. Had to stop, first to drop a book back to the library, then for some really slow traffic lights, and finally I had to stop to take a stone out of my shoe.
By then I was in the waterfront, so it was a straight forward trot along Tamaki Drive.
It’s fascinating to see how my heart rate trends up over the course of the run, as my paces trends down (slows). Why is that? Why does my little have to work harder to keep me going? It is, after all, a pretty flat route (well once I’m down on Tamaki Drive). Maybe I need to look this up.
All in all, a solid run.
I wasn’t sure what I was going to do, run-wise, today. So I kinda went by feel mostly I was thinking about posture and heel kick.
I all felt kinda good.
That’s two kindas in one report. That’s in fortunate.
A little cooler and cloudier than yesterday, as noted by @louise. So I wasn’t nearly as hot and sticky as then.
And now, it’s time for some yard work.
The weather is magnificent. It is hard to believe that a tropical cyclone is heading our way. Blue skies. Almost no wind. Not so humid. It’s brilliant.
Took the run relatively easy. Trying to work on my posture; leading with my hips rather than sticking my rear end out. Also working on kicking my heels up, rather than pushing my feet forwards.
Hey ho. Around town I go.
A little cooler as it was a little earlier (than I normally run). As it was ‘rush hour’ I was at the mercy of a few traffic lights. That made it a little easier run–the breaks gave me a chance to catch my breath.
A busy day. So it was nice to get this break/run in.
Warm. Mentally refreshing.
Takin easy. That means running about a minute slower per kilometre than yesterday.
Trot home after O’Hagans.
I had to push it a bit to get here on time, and that took its toll a bit.
Taylor took off like a rocket. So, I chased her down over the first couple of kilometres. Then it was a matter of keeping ahead. She tried to pass me a couple of times–but I kept a lead. Mind you it was a sprint in the last 2 km, and I was 2 seconds ahead at the line.
8 seconds faster than last week :)
To O’Hagans. I’m late.
A sunrise run.
Legs felt tired after yesterday’s Round the Bays.
Round the Bays. How I love/hate you.
The start continues to be shambolic. The walkers and runners are mixed. People don’t follow the rules (walkers to the left).
This year there was RFID timing, so everything was not based on gun time (as in previous years). Good job too as it took me 4 minutes of walking from the gun to me crossing the start.
So many people skip the start and start walking early. So you are dodging walkers and prams all the way.
The good. The weather. The sea views. And yes, the people. It’s a great atmosphere.
My goal was 40 minutes … I am early in my training cycle. So I’m happy with my 39:30.
No for some breakfast.
Taking it easy ahead of tomorrow’s “round the Bays” fun run. Mind you, I’ll probably take that easy too ;)
This run was also rather ‘flat’, but I think I have worked out why.
Over Christmas I drifted away from my high protein-low carb diet. My waistline can confirm that. So my body readapted to running off mainly carbs (so to speak). Yesterday, was pretty much a carb free day, and today I’ve only had a couple of eggs.
So, I think I kind of ran out of fuel
This brings home to me the need to gt back on track with my diet.
An odd run. Felt out of sorts. Maybe a bit dehydrated. Had to stop for a drink.
Tomorrow is another day.
An easy day … Aside from the hill up into the Domain.
Legs felt a bit tired. I guess yesterday’s speed work, and the long run the day before that has taken its toll. Ah, well. It’s all good really.
Found myself running alone. No one close to chase, or to keep ahead of. Having said that, I managed to reel in and pass Taylor; I was hoping she would take off and give me a run for my money. But alas no.
So, a bit slower than last time.
Listening to the hits of 1987 as I head to O’Hagan’s.
Rocking my out to the sounds of 1978.
That’s one way to pass the time of day.
At about 7 km, a runner started to pass me. Instead if putting my foot down, I went for plan B; match speed and chat. Good plan.
Laurier–that was her name–was good company. We ran and talked for about 2 km (until she reached the end of her run). We both ended up being faster.
Absolutely spiffing pre-breakky run.
R achilles a bit twitchy after my TM fartlek. Was it the pace or the incline; either way I learnt a lesson ;)
An easy run to close out my milage target for the month. 150 km done, next month 170 km. Towering stairs, here I come (see, smashrun).
Busy along the waterfront. Two cruise ships (including the QE2); the round the world race; the cricket World Cup; and all the normal folk too.
And now, to meet my brother for coffee.
Cot, it’s dark.
A tiny run.
A short and sweet run, enlivened by som banter with @daniela.
Treadmill fartlek. Some slow 7 km/HR. Some fast 17.1 km/HR. Some flat. Some steep 15 degrees. Never as fast and steep.
Cruising toward my end of month total.
I think last week’s interval training paid off. I was 39 seconds faster than the last time I ran this (2 weeks ago). Mind you, I dug deep in the last 800m … I thought my arch rival was trying to overtake me (it was someone else).
So, I’m smiling.
Of to O’Hagan’s
A little light rain. So refreshing.
After getting hot and sweaty from some yard work, went for a short run.
Missed the rain, but I still sweating :)
I need to keep working on my hip position, or maybe I need to stop thinking about it. Either way it feels odd.
Quiet in the ‘hood. They are setting up for tonight’s Gay Pride parade.
A solid run, overall.
Kind of messed up day. So just a short run. I’ll make it up tomorrow.
More YUPPY trails. A different kind of ‘hard’ compared to treadmill intervals
The dappled light, the irregular terrain (relatively speaking) combine to make it a taxing run.
Now to freshen up and record a welcome video for my incoming class.
Jog 400m at 6:00 min/km, run 600m at 3;52 min/km
Rinse and repeat for a total of 5 km
I did a warm-up and cool-down, but the times aren’t recorded here.
Looking forward to doing this with @andrew when he is over his chest problem.
Having caffeine-loaded ahead of this run (three flat whites), I was enurred against the temptations offered by the many cafes that litter this route.
Note, caffeine-loading is nothing like carb-loading, except it is fun.
That all felt okay. The hill does make a dent in my pace … And it’s quite a long hill over a short route.
I feel kind of warm after that. Super day. A bit of high cloud but that offered little comfort.
Slowed down a bit in the second half.
All in all, this must be good for the soul.
Fuelled by a homemade breakfast (a chile chocolate cupcake) I pounded around the ‘hood.
Felt a bit heavy on my feet. I could hear them over Kermode (Five Live’s flagship film programme ((#wittertainment)). Still, I’m happy with my pace on this sweaty day.
Looking forward to my ‘long’ run tomorrow.
An amiable amble around artsy Auckland.
Ambling around the beautiful trails provided by Auckland Domain. Stunningly good weather. Perhaps, and just perhaps. I should have waited a bit longer after the excellent lunch at De Brett’s (with Ken and Hilary Platts).
Life is good.
500m intervals at 5;00 min/km and 4:00 min/km.
Need to run fast to run fast.
Indoor running tends to be a lazy run for me Lisa K.
A return to YUPPY trail running.
I’m a bit ahead of my mileage for the week/month. So I plan to do a few of these romps around the Domain.
… And then home.
Well that felt easier than last week, and I was 20 seconds faster overall. So let’s call that a win.
I was much more even in my pace. Not much more than 3 or 4 seconds difference on each split.
Chased Brian most of the time, but he was always just ahead of me. But by a smaller distance than last week.
Overall, not too bad after my hill run on Sunday and my long run yesterday.
Having said that, Jason was here having done the Tarawera 100 Km ultra marathon on Saturday. He looked in good form.
Hey ho, of to O’Hagan’s I go.
Ah, Monday. My ‘long’ run day.
Being close to rush hour (ha) I tried to avoid having to cross too many junctions. Nevertheless, those I did resulted in slow crossings.
Slowly and surely my distance is building (as per my plan).
Ended up going past the zoo where there is a pretty steep downhill. So steep that I took it very cautiously (slowly).
All in all, a successful outing.
A mile a day keeps the doctor away (‘cause he is out running).
Ground this one out with my nephew Mac (18). Phew. It was work.
The sun, the breeze, the HILL, all conspired to get my heart rate up over 200. Yikes.
Mind you, he needed to walk up part of the hill. That was a relief ;)
In between today’s showers, I slipped in this run. Missed the rain but it was blustery.
‘Commute’ into work. So, I’m saying my pack held me back :)
Low sun. Sun strike :(
Good day ahead, as we head in to the long weekend.
Got drenched. That means rain. So the traffic was a mess and that meant some slow road crossings.
A slow grind home. I should think of a cool down, but it is pretty much all uphill.
Maybe this was not a return to form, but it is a return to getting form.
Hot. Humid. And an occasional headwind.
My basic plan was to go out strong and try to hang on. 4:28, 4:22, 4:39, 4:45, and then 5:05. No chance of negative splits :)
Dread to think what my heart rate was …
I think I’ll be back for more pain next week.
Cruising down to O’Hagan’s, listening to the mellow stylings of George Benson.
If it is Monday it must be long run day. I’ll slowly build to about 32km … pretty typical planning really.
Not necessarily a slow run day. Today’s run was close to my goal marathon pace.
This could mean I’m ready for a mid-winter marathon. Any recommendations?
Out with my brother. He’s not run much lately, so it was really a run/walk event.
Great to catch up with him.
It’s been a while since I ran in the rain. Nice.
I was going up a small hill when @daniela’s message “Go Peter” came through. That caused me to pick up my legs and push it at but. Thanks D.
GPS track is off a bit so I deducted a kilometre from my distance. That happened because I was sheltering from the rain when setting things up. No proper GPS lock.
Breakfast with C. At Rusheith (coiffee just tolerable, service ho-hum, food so-so, company good). Decided to run to work after breakfast, so this was done with a 7 kg pack.
Warm and slow. No HR monitor, but I’m sure work was involved.
As Maurice frequently says, “All good”.
A very short run made very good by Kim’s instruction to dance.
Cruising around town. Knocking of another run for the Winter Warrior series, even though it’s summer here. I don’t have it nearly as hard as the folk in Boston.
It’s odd how often the run the day after a ‘long’ run is quite snappy.
To day is Auckland Anniversary Day, which is a stat (statutory holiday, for my non-NZ chums). So it is pretty quiet around town. Even the cafe Mecca of Kingsland has very few places open for coffee :(
A pleasant outing. Cooler than yesterday. That’s my long run for the week.
Still working on my posture.
What a fabadadoidlish day. That wraps the week up, bang on target. Sweet. Sweat. Super.
Easing into the weekend. And what a beautiful start it is to it.
Does this run count as a commute? Door to door, it’s 1.5 km if I don’t faff around (as I did today).
Most excellent fun. I think I saw Hilmer Budlemann.
I had hoped to run with John Holl today, but it didn’t work out that wY. Maybe tomorrow.
Ringing the changes: tried kicking my feet towards my bum. That changed my whole gait/stride. Felt it in my quads of all places.
It was fun!
Felt like I was running on empty this morning, and perhaps I was
I’m trying the 5:2 diet (Christmas was unkind to my waistline) and yesterday was a fast day. That meant I had around 300 calories. Of course I had breakfast today (two fried eggs and oat bran) but that had not had time to be processed.
So I felt tired throughout the run.
A short (30 minute) spin class preceded this short run on the treadmill. Phew, I’m not used to this kind of work ;)
Out and about with @andrew. He is doing low heart rate training, so this was a very gentle trot (maybe not even a trot).
Oops. I was checking my nascent running plan when I realised that most of my runs this week should have been 4 km, rather than 3 km. So today’s run was a little longer than I originally thought.
Gently glode (yes, that is the word I wanted as ‘glided’ does not flow easily) around town. Unexpectedly, crossed paths with Chris Williams who was out for a run too. We chatted for about a kilometre then our paths diverged.
Despite last nights rain, it’s still pretty hot and sticky. It was a great delight to be met at my front door by my wife who gave me an icy fruit smoothie.
It was hot this morning with a prediction of rain for the afternoon. So I held off running until later in the day and was blessed with a continuous light misting of rain throughout my ‘expedition’.
Okay, it was a short run, but I felt in the zone. Very nice.
I’m listening to “The diamond age” by Neal Stephenson. Rather good methinks.
The (little) bit of the run up Symonds St with my bag put a bit of a dent in my pace.
How super to be out with @andrew.
He’s do doing low heart rate training, which meant I was too.
Hot. Can’t think of much else to say about this run.
Ah! Tamaki Drive; how I’ve missed you.
Despite (because of?) the sea breeze, I was pacier than I have been of late. Nice.
Now back to Uni to submit a paper for a conference.
Looks like it’s going to be a hot one.
Very quiet out. That’ll probably change tomorrow as more folk return to work.
Feeling sluggish; but hey, this month is about getting back on track.
I say that with an exclamation mark because it is also pretty warm (and not humid).
The result is, that despite taking it easy, I’m pretty sticky.
A nice day for an amble about town. Actually, I was exploring Mt Eden, and I reckon that it’s a suburb rather than part of town. After all, I live in town :)
(Nod to Tracey T.)
A little overcast so I wasn’t blinded by the sun.
Lots of dead-ends on this ‘xplor. And I found a park I never knew existed.
All in all, a fun run.
Doing chores around town. That has to be worth double points.
Hot but not humid (for Auckland)
Sticky. Easy. Say no more.
It’s going to be hot and humid today (ahead of the rain that is forecast for this afternoon). I was pretty sticky by the end of this run.
I tend to stick my bum out when I run, so I tried tilting my pelvis forward throughout this run. My abs feel like they’ve had a good workout.
And now for some fried eggs for breakfast.
Ran out of coffee beans yesterday, so this route had to include one of the local roasters (Millers).
Hammys okay. Quads okay. Ankles feel tired :)
So far so good.
All quiet on the Western Front.
Didn’t manage to get to parkrun (sorry @andrew). I was too lazy … And the route doesn’t work well for me.
So, I did a little trot around the ‘hood.
Another magnificent start to the day in the City of Sails.
Much of this month is scheduled as these short–3Km–runs. That’ll easy me back into things.
That’s the first one down.
Last day of 2014 Goal for the year: 2014 km Distance run this year 2014 km (or a bit more depending on who was counting)
Mission accomplished :)
Wishing you all a happy New Year.
One more run and I’ll hit my goal for 2014, then it’s on to my 2015 plan. That mainly revolves around a few races with @andrew (Round the Bay’s, Run Auckland series, the Huntly half, and the Auckland marathon). Did I miss anything Mr E?
Another warm run. The promised rain didn’t materialise. Pretty quiet out.
Mayhaps, I’ll get out early tomorrow before it warms up.
Warm. Very warm.
Taking it easy; both when going uphill and when going downhill.
Saw one fit guy also running up Mt Eden. Well, I say running. He stopped every 100m or so to do very impressive burpees.
My hammys me my quads felt that.
The plan was to run with @jason, who is attempting to do 20 parkruns today. (Good on you, Jason).
In reality I got sucked along at the start and then, as Andrew puts it, it is a matter of hanging on.
I’m not sure I like the course. A bit trail-like in places … too much dappled light. Hmmm.
But fun (despite the coffee van not being open).
A warm-up ahead of Park Run.
It is pretty quiet around town. Many folk have already left for the holidays, and more will leave after Christmas Day. I noticed yesterday that some cafes have already closed until mid- late-January. Nevertheless there are a lot of distracted drivers out there, so I had to be extra careful crossing the roads. That, perhaps, slowed me down more than the heat :)
Yes, it’s hot again. It feels hotter than my last run. In true Auckland style it was cloudy this morning, but that didn’t stop the sun this afternoon.
A few grumbles from my hammys. I did roller them but perhaps I need to do more.
“Mad fools and Englishmen go out in the midday sun.”
Warm and sunny. I wonder if it will stay like this for Christmas. The weatherman says not.
So, after a six week break from running, and generally being lazy, I did this route a little slower than my median time. Hmmm. So I have lost a bit of condition, and put on a few Kgs. After my last run on Friday I ended up with some mild DOMS in my quads. After today’s run both hammys are feeling ‘tight’ to say the least. I bet they’ll be sore tomorrow.
On the plus side, I’m sleeping well and my ribs barely ache.
Still haven’t gotten around to drawing up my 2015 running plan yet.
What a stunningly good day here in The City of Sails (or is it The Harbour City; I can never remember). That went …. Okay. Some aches but they generally faffed during the run.
I was surprised how hard the teeny-weeny hill was. I was glad to stop at the traffic lights at the end of it.
Overall, a solid start to running again.
First run since my fall and my hernia op.
I think I felt a little tightness in my right groin … But that quickly passed.
Ribs, especially the right side, grumbled all the way (2⁄10).
It was a surprise that my right ankle was twingey (1⁄10). I thought I was over that.
Overall, I think it’s a little early yet to go back to running.
A nice easy run with Andrew.
Took a tumble towards the end and got a few light grazes :(
But a good run, all in all.
Another tailwind-headwind run. Once again, today felt like yesterday’s run but this time I was about 30 seconds a kilometre faster. Running is a funny old thing, isn’t it Lisa.
I think I had used up the two eggs I had for breakfast (8 hours ago). I didn’t feel full of energy on the last 2 km; but I wasn’t fatigued (if that makes sense).
Definitely warmer today. The wind was warming not cooling :)
Well i am surprised. I felt as if I was working as hard as yesterday, but I was about 30 seconds a kilometre slower.
Another great day in the city.
One more into the breach dear friends. To the thumping sounds of “Best of bootie 2013”, I took to the runners superhighway of Tamaki Drive.
And it was super.
A stunningly good day. I think I was helped by a tailwind on the outward leg. Of course that became a headwind on the way back.
I don’t think the plate of tapas and the chocolate ice cream I had with my brother before this run helped :)
But it felt like a good run.
And now for something completely different. Or maybe not.
Nice. Some sun. Some rain. Refreshing. This really feels like an okay pace. Not a push. All I need to do is push out the distance; the plan for next year.
If I’m lucky I might get advice from Coach @kim about that. (And everyone else here). That’s a task for next week …
An evening outing with the best of Genesis. Mellow.
Racking up a few badges on Smashrun tonight. A more tomorrow. Trying to be tidy.
Around and about with @andrew
Taking it real easy after his marathon.
Another brick in the wall. I’m kind of doing the minimum (and most evenly balanced) runs this month. Effectively taking it easy.
Doing my hip work is just that, work. My lower back feels fatigued; not sore, just tired. I’ll give it a rest tomorrow and do no hip work :)
Quiet out. No runners. I guess they’re all recovering from Friday’s marathon.
That was fun. Worked hard on my hip position and my natural turnover rate. It made for a very evenly paced run.
My back feels tense … no doubt a consequence of my change in posture. I’m sure things will settle as I continue to work in this.
Off to see folk at the end of the Auckland Marathon.
Great to see folk crossing the line. Especially @andrew.
I hear @mark did well.
Bravo to you all.
What a super start to the day.
It’s been awhile since I did the “get out if bed and immediately go for a run” thing. (Well I did change into my running gear, but I was out the door pretty fast)
Of course it was pretty quiet around, although a few offices were opening up. Saw maybe 10 other runners which was a surprise. I rarely see more than 2 on this route. Mind you the are never going in my direction:)
A pleasant trot
Town is back to normal
Absolutely chucking it down. Very wet. A fun, albeit short, run.
Well the month in running is almost over and I’m keen to hit my target, but not exceed it. So, I was going to only do 3 km but I was filled with the spirit of the running gods so I did a slightly longer route.
Quite a mix of music. Particularly enjoyed the Perfecto Allstars with ‘Reach up’, and ‘This little light’ by Kelly G.
Now for some homemade soda bread.
I can smell coffee being roasted … but can I find the source. Can I buggery (excuse my French).
So far. So good.
A quite different day today. Still quiet, but overcast.
Taking it easy, over the long weekend.
The sky must have been clear last night as it was pretty fresh this morning. A beautiful day in the city. Blue skies and empty streets … that’s probably the holiday weekend effect (the empty streets, not the skies).
Easy run. Stopped off and ordered a pot roast from the butcher.
A visit to Al’s Deli to get some handmade bagels. Yummmm
Nice easy run with @Andrew.
The skies opened up during the last two kilometres and we looked like drowned rats.
So much great fun.
Most excellent run and conversation with Andrew.
Late afternoon run. Lots of folk going home. Much zigging and zagging.
No O’Hagans tonight … well not for me.
A morning run for a change. The weather is lovely.
Had a coffee at Millers (coffee roasters) and bought some beans before heading out. So I was well fuelled :)
Lots of rush hour traffic so crossing the roads was a little slow.
Now, shower time.
A short and easy amble around the ‘hood. That’s the week’s running done.
Damp. Very damp, even though it is only very light rain. The problem is that when its this damp, sweat doesn’t really work. As a consequence it runs into my eyes and they are stinging a lot of the time :(
I haven’t done this route in a long time. Since June. It used to be a favourite but this year I’ve only done it twice (not including today). Ah well, it has been a step back year.
A lightly misting if rain. Refreshing. Listening to New Zealand brass bands. Very marshal.
Entering hipster hyper reality as I go tripping the light fantastic to Peter Skellern’s album ‘Astaire’.
Alas its to hard to quickstep and run at the same time :)
Some finger problems with Runmeter
Wow. What a super day for running. A bit of traffic, but, on a day like today, it doesn’t really matter.
Relentless day marking and the like. And this run is a good transition out of that.
BTW, really enjoyed the new series of the Walking Dead :)
Busy, busy day. As I enter the last couple of weeks of the semester, things get ‘heavy’.
So no O’Hagan’s today. Next week I hope.
Well that was hot sweaty fun.
Next week I’ll need to bring my sunglasses.
At one point I thought I was in for a PB, but the hill at the end put paid to that.
Ran to the “Awesome mix tape #1” from Guardians of the Galaxy (a good movie).
Lots happening around the neighbourhood. Coco’s Cantian is celebrating with a birthday brunch. There was a big motorcycle cavalcade. Gotta love K’ Road.
Spring is well and truly here.
Beautiful run. The weather was excellent.
It just glided by.
Listening to Slate’s Cultural Gabfest. That probably says too much about me.
Easy trot to School.
Spent most of this run wondering how Lisa was doing on her coat to coat run. Would she do Mr Eden (being the great hill runner she is) or would she do something a little more relaxing.
My run was fine.
Now to get ready for class.
A cruise of a run in a hectic day.
Another stunningly good day in the Habour City. A lovely run in the sun.
Working on my gait and hip position. No more trying to get down to a 180 turnover. I’m going back to my natural rhythm of 190+. I can feel a more mid foot strike happening, and less of a heel strike.
Kim will probably recall my little legs turning over quickly from a half-marathon around St Heliers. Well, I’m trying to get back to that.
Pretty happy with that. But of a headwind on the outward leg; and a tailwind coming back. That almost never happens in Auckland. Normally, it’s a headwind regardless of direction.
I’m meant to restart with O’Hagans tomorrow but I might have a bit more of a rest first :)
Super fun out.
Taking in the sites around the top of town. Rather quiet.
Listening to “Snow crash” by Neal Stephenson. An okay book, but it takes a lot of concentration … too much for running.
And now for some bagels for breakfast.
A southerly is blowing up the country. Consequently, the light rain was icy. Quite a change for the normal warm tropical-ish rain.
A pleasant outing.
Brilliant sunshine as I set off, and just beat the rain when I finished.
A short one and fun one.
All day the weather has been spectacular…then, around 16:00, it clouded over. So, this was a pretty wet run.
Did the first 5 Kms with Andrew, before going our separate ways.
During the second half of the run I realised my wife and I have been together for 30 years. Despite the yucky weather I had a big smile on my face and love in my heart.
All very good.
What a super day. Lovely start to the new month in running. Sunny.
That reminds me, I got my hair cut yesterday; clearly I got a bit of a tan during my short trip away. There is a white go-faster strip around my neck :)
Took it easy. I’ve a longish run tomorrow. Well, 13 km.
Goal for the month: 160.1 Km. Tick
Goal for next month: 176.2 Km (this month plus 10 miles) I’m doing Smashrun’s ‘Steep stairs’.
A lovely day to complete this month’s running.
Well it was just me and Peter Bratby.
Fun. He is good company; he does pretty interesting work.
Let’s hope there are more folk next week.
Woke up after 12 hours sleep and feel pretty darn good.
Fun run. Light rain. Some sun. Auckand; I love it.
I am so washed out. I think I’ve had six hours sleep in the last 48 hours, and no more than 10 in the last 72. The world is quite unstable. I will sleep well tonight.
So nice to be home with my darling Princess.
I don’t need many more kilometres to hit my target for the month (160 km). I’ve an 8 km run scheduled for Monday, so I need to take care not to overshoot the goal … that would needlessly increase the other goals in this staircase.
A somewhat illusionary run on NZ5 on its way back to NZ. I’m a traditionalist, in that I don’t change my timezone until I arrive at my destination. But then again, when I look at the maps and stuff, I think there is a small window when it will be Friday (local time, wherever we are) as we cross the International Dateline well after midnight.
That’s the only way I can keep my streak alive in the face of the International Dateline.
Talking to the stewardesses, beforehand, they seem rather bemused by the whole idea. Mind you, the have obviously faced the similar problem if people possibly ‘missing’ their birthdays.
Right, the local time in LA is 2:10 am on Tuesday, and the local time at this point in the Pacific is 00:10. So, it’s the 26th. The streak lives.
Not much sleep … Only two hours on the (delayed) flight. Only three hours here at the hotel. My next flight is tonight, so this run was intended to wake me up and get some blood pumping.
Only meant to do 5 km.
Tonight’s flight will be fun. To keep my streak alive I’ll have to do a 10 minute run ‘in place’ on the plane. That might annoy some folk, but I’ll try and amuse the flight crew. (I’ve looked at all the options and running on the plane is the only solution).
Didn’t find the food truck I saw last time; hence the extra distance.
Now I need to get in four or five hours of writing. Work, work, work.
My last run in Madrid. I’m off to the airport in a few hours.
Once again, running in the cool of the morning.
It tried to rain, but it was never anything more than a smattering.
Running in the cool of the morning.
Taking it easy as my heart rate shows.
A busy day ‘conferencing’. A short run around the block to mitigate all that sitting around (and conference good).
Considering I ran along one of the main roads, the traffic light gods where kind to me.
I did pause the run tho’, when i stopped to take a few pictures.
The plan was to do about 7 km, but that drifted up-to 9 km; at the end of the run I did a bit extra as I was looking for the equivalent of a dairy.
Warm. It’s just about 8 pm and it’s still 26 degrees Celsius. That 2 litres of water is looking dam fine.
Ran past the home of Real Madrid.
A rather sleepy run … Only got five hours. Oh well, the is always the flight to London
Easy outing with Andrew bi think I may have worn him out :(
Stretching out my legs and now strolling to my favourite LAX Mexican family restaurant.
A bit warmer than I’ve been used to.
Maybe there will be time for a swim in the hotel pool.
Ready, tready, go :)
Busy day, but this distance was scheduled.
Taking in the city sights. Not bad, all told. Took it real easy.
Ah, that was fun. It’s nice to be running in the light.
A solid workout.
Those April showers that …
Goal for the week: tick
After last night’s torrential I thought this run might be a wet one, but no such luck. A small patch of blue is over the CBD and that meant a dry run.
Nevertheless, the conditions for running were good.
Breezed round this short loop.
Got served by a 12 year old who rocketed past me in the Domain. I’m still half asleep so I was in the zone to race :)
Spent some time videoing my running.
Nice run with Andrew.
Light niggle with my hip.
That was nice’n’essy ™.
Now back to writing my teaching portfolio.
Easing into it. A great day for a run with @andrew.
Stunning spring weather. Excellent company. Provocative political conversation. Life is good.
It’s the mid-semester break and I’m the only one here for the pack run.
I guess it’s quality over quantity.
I think I’ll head to the Domain :)
A short run along the new cycle track.
So many cyclists on it :)
The grass in the Domain was pretty soft and slippery … maybe been boggy in places.
What a lovely spring morning. It’s going to be a good, good, day.
Come Election Day, I hope to be running around Madrid. So, this run is all about going to vote early.
Stopped off at Allpress at the turnaround for a single origin brew (coffee). They give away these great plastic phone bags (for when it gets wet).
And I needed that bag too. It hosed down on the way back (that’s a meteorological term).
All good as @maurice tends to say.
Mission complete. Took it a bit easy … I don’t want to do too many ‘longer’ runs together with too much intensity. The rest if the week will see me back to shorter ( 5 Km or less ) runs.
This was pleasant.
Listened to the Ministry of Sound ’s Running Trax.
Crusin’ along the waterfront. Is today excellent, or what. Well yes it is.
Right ankle a bit grumbly (not my achilles). Hip seems stable/good. That’s the power of stretching.
Strode out to a collection of duets, including Mockingbird, Mrs Robinson, and I’ve Got You Babe. In a very mellow mood.
Feeling wet, wet, wet. And a little bit blown about.
A little something to take this months mileage to 144 Km (kilometerage?). That’s this months goal done.
Cool and very blustery.
Some easy miles ahead of getting down to some marking.
Easy run with a backpack of marking. :)
DNF. @andrew had shin pain so we walked the last kilometre
Marking. Teaching. Marking. Running.
And now. Yes, marking.
That was light and tasty. Ended up meeting my darling wife at the end if the run.
As I said a the end, “Good work, people”.
The others glided up the hill at the end. For me, it was a bit of an effort.
Another run to drop off marking. This time with a bit more sightseeing.
I don’t know if it is the delightful spring-like weather, but once I dropped of the marking my running drifted into being ‘most excellent’. Not fast or anything, just flowing well.
Marking. Marking. Marking. Running (dropping of marking) Marking again …. no time to talk.
10 minutes of random hills at a 4:58 pace. Level 20. Yeah baby.
Maybe not :)
10 minutes. Yes 4:58 min/Km. Yes Only a 0.5 incline. It is Friday after all.
A tidy run with Andrew. He worked real hard to keep the pace right at the start (not to go too fast). There was some fading at the end.
Bus, busy, busy. So it’s hammer time.
500 m at 6:00 min/Km 600 m at 3:30 400 m at 6:09 600 m at 3:30 300 m at 6:00 500 m at 3:30 200 m at 5:30
Sweet or is it sweat. I know it’s one or the other.
I’m a little ahead of where I should be for the week/month so keeping it short and to the point. If I get too far ahead of myself, the towering stairs that I’m doing for smashrun,com will end up too towering. I want to peak at about 240 Km per month in five months time … not 300 or more.
Anyway, this was a fun run. A wee bit wet and refreshing.
I thought about Lisa’s comment from the other day, about is it a grind doing the occasional short run (my rephrasing if her words). For a long while I’ve been in a good space with my running (as my injuries come right). So I find all my runs rather good. Rarely I have a time crunch, but even then I’m not grumpy about the runs. It’s curious as I did go through a phase of being rather blah about them.
And now, marking calls. Yay!!
Tonight we are mostly going up Mt Eden. Nice :)
Lost the pack. Not so nice. Mea culpa. I took the wrong turn at the top.
All good really.
Marking, marking, marking …. have a break and run …. and now back to marking, marking, marking.
Morning chores … whilst doing a short and easy run.
I can hear the Montreal-style bagels calling me in for breakfast.
Some easy, sunny miles. A little breeze on the home straight (hill).
Heart rate was all over the place. Not quite sure why. I don’t think it was the coffee …
Definitely some interesting gusts of wind.
A solid run with @Andrew.
All good as folk day.
Light and breezy. Me. The run. The weather.
Started of at 5:00 min/Km and slowly increased to 3:39 min/Km. Eased back in the last 400m to 3:43 min/Km.
Noticed it in my right achilles afterward. 1⁄10. So, that means I probably should not go faster than 4:00 min/Km yet. Okay. Noted.
Fun. Hot. Sweaty.
A very nice run with Peter, Dagmar, and Felicity. The helped the miles speed by.
A trot around town to pick up some bagels from Al’s Deli. They make them themselves.
A short run as I am ahead of my weekly target ….
Trot to waterfront with Kim
An easy trot to the hits of 1975.
Don’t want to over do it ahead of tomorrow’s outing with @kim.
Now before anyone looks at the data and says, “You lie!” there was on section where my heart rate was over 158 bpm for a while. In the back of the Domain, I drifted onto the slightly hilly dirt trail and decided to maintain speed rather than effort … thus there was a bit of the route that wasn’t technically easy. But hey, it was a super run (and easy overall).
Most excellent fun. A most excellent run with @andrew.
The goal ,,, tempo (for him) at 5:00 min/Km or better. Big tick for the goal.
Taking it easy ahead of tomorrow’s tempo run with @andrew and Saturday’s marathon pace run with @kim. Running with buddies—most excellent.
Today’s run was full of sun, cold showers, and mild breezes. Pretty okay really.
Now for some meetings with students to see how I can help them.
Well that was fun. A mixed group from about 5:00 to 4:15 cruisers.
Anyway, the goal was 5:00 and on the slightly downhill outward leg we hit about 4:50. Yay.
The return leg was messier. A combination of the upward hill and the traffic lights put a spanner in the works and the overall result was about 5:26.
But fun was had. There were eight of us all told.
Wet, wet, wet.
I’m juggling my running routine as I’ve volunteered to take a pack on a 8 Km sub-5 run tomorrow.
Fun. Fun. Fun.
A milk run … Got. 4 litres of milk
A little head-clearing before class. Job done.
Most excellent to be running with @andrew.
Most excellent day.
Something short and gentle as I think @andrew might be planning to give a thrashing on tomorrow’s 7km run.
So I abandoned the idea of hill sprints :)
Stunning day. Magical run.
A good run. A good day.
My class at 8:00 went well. There are some good students in that class. The 09:00 class was pretty good too. There are some switched on students there took. And, my class at 10:00? Yes, you’ve probably guessed that went well too. Good students == good classes, which means a good day.
Happy, happy, happy.
A mixed bag. Some hills (7%) some pace (3:30 min/Km) but not at the same time.
Jolly good fun.
I don’t often do evening runs, but it’s been a busy day. Practicing with the new ‘Vella machinations ‘, finishing the little side table I made, putting up the new wall clock (with a silent sweep hand to time the extraction of coffee).
Anyway, the result was a solid ‘long run’ as per plan. A bit of a hill, but all pretty good.
Striding out to the mellow musical stylings of Peter Skellern and his homage to “Astaire”. Easy listening for an easy run.
Saturday afternoons have to be some of the best times in the hyperverse.
Running to do list: 1. Fix my gait. 2. Stretch more. 3. Strengthen my gluets. 4. Core work 5. Run sensibly
I see Runmeter (my favourite weapon) was listed in Time Magazine’s top 50 apps of 2014. It was the only fitness app listed. I love my tech.
And now for some stretching.
An easy outing ahead of my 2 o’clock class.
So, the truth about my treadmill runs this week. I need a lot of stuff to get in and out of this building. Keys. Cards. It’s a bit like Fort Knox. But I forgot to bring in my running belt (except for today). With no pockets it’s too hard to run with all that stuff and my phone etc. So, the gym and the treadmill were an easy option.
Busy day seems to equal gun on the treadmill.
A bit of a warmup at 13.1 Km/hr. Fast 17 Km/hr for 1⁄2 Km. Slow at 10 Km/hr. Repeat x 3. Cool down at 10 and 13.1 Km/hr.
Was going to do hills at 13.1 Km/hr but my ankle felt tired. So I switched plans.
Fast 4:00 min/Km. Slow 12 min/Km (yes, walking).
Hard (effortful) day. So, in a pseudo-homeopathic way I treated it with a hard run.
Ankle felt stiff for the first kilometre or so.
I had forgotten how delightfully giving is the damp turf of the domain, and how much extra effort it takes.
A beautiful late afternoon run.
The downhill at the end of the run was giving my back a bit of a pounding, so I tried to cruise down.
That 5 Km resulted in a bit of a sweat.
3 min at 9 Km warm up Fast 3:30 Km/min, recover 6:40 km/min Fast were 500, 550, 600, and 650. Recovery was the distance to make up 1 Km
No HR, but it felt hard.
LSD. I don’t think so. But it’s my start … 6 Km at about marathon heart rate.
Felt good. Back stable. Ankle okay.
Grey. Overcast. A few raindrops. Cool.
A rather nice run.
Grey. Cool. Threatening to get wet. Beautiful running conditions. Apart from the hill, the route was chosen to be easy.
Bond St–my hill of the day–wasn’t too long or too steep. Just enough to get my heart rate up into zone 3 (above 158 and heading toward my lactate threshold of 165).
I’m looking foward to tomorrow’s long run of 6 Km. The plan is in action :)
Hip 0/10. Achilles 0.5⁄10. Back stable 2⁄10.
Pretty darn good.
Physio earlier. Nice. My back isn’t in spasm so much :)
So, any easy run. Hence the treadmill. Some light random hills and a conservative pace.
Super day for a run. Cool. Fresh. Sunny.
Was going pretty sweetly. Then I had to make an emergency stop when a car cut across the pavement. That’s thrown my back well out of wack. The return leg was uncomfortable. Brufen, where are you my friend.
To the thumping beats of “Lashed” by Lisa Lashes I did hill sprints. Three of them. And now I’ll die.
My heart rate was a bit wonky on the first repeat and topped out at 214. And I believe that. Each trpeat was about 250 m long. Every time I found myself flagging at about 200m.
Fortunately, my loop had traffic lights so I could catch my breath.
Fun. Maybe. But I’ll be back, and next time I’ll try for four repeats.
A bad bad run.
I ran past my local runners emporium, and thought, “I could do with some new socks”. When I walked out, it was with some new socks and the lastest New Balance 880 shoes. How did that happen? Mind you, they feel so good on my feet ….. hmmmmm
The rest of the run was uneventful (in comparison).
A short outing whilst Camtasia renders my latest video on MikesBikes (for next week’s class).
A happy run. How could be otherwise; I started by listening to George Thorogood singing “Bad to the bone”. Showing my age perhaps … As I segue into Pharrell Williams and “Happy”.
This run ends near the cycle track beside the B School. The track is a bit of a hill and about 250m long … Hill repeats anyone?
Ankle 1⁄10 :)
It’s not raining today; well not yet :)
Easy run with light undulating terrain.
Frrrrrreeessh. And wet. Perhaps the technical term is ‘invigorating’.
On track for my goal for the month; both in distance and intensity. So, it’s all good.
All I can think to say is, “Woohoo!”
A blustery day. That made the run a tad more challenging. Even so, I was just taking it easy around the ‘hood.
(See I am down with the kids)
And now for a nice haircut.
Fifteen minutes on the treadmill. 2 Km at 4:58 min/Km, the other k-and-a-bit at 3:58. That took my heart rate up to about 165 (my lactate threshold), so I guess this was something of a tempo run (not).
Did a 5 min cool down afterward.
Noticed my achilles a wee bit. But no worries.
The reverse version of this route. So much easier going widdershins as I don’t have go up Ponsonby Rise.
A pleasant outing, knocking off a few chores on the way.
Now back to the B School to finish my course prep. Let’s see how excellent I can make MGMT 300 this semester.
Great to get encouragement from Daniella, Andrew, and Sally as I do a short random run. Thanks.
A little damp. A little grey. A lot of fun.
Cool. Me, the weather, and the run.
The Auckland Racewalkers were in the Domain. They are fast!
Caught two rabbits (no, not Racewalkers).
C’est tres bon.
A day of grey and brilliant sunshine, interwoven with icy showers. All-in-all not bad (such an English turn of phrase).
Heart rate readings on this run were well out of whack, do ignore them; I am.
And now to do some targeted work on my gluets.
Whoohoo. Run done. POETS day.
Today’s planned run ahead of (OMG) spin class.
Tried to slip this run in in-between rain showers. FAIL. The skies opened up at the turnaround :)
Fresh southerly breeze kept me cool :)
Moderate effort :)
Quite smiley really.
Hey ho. Off to get the car (again).
Yay. At lasts the brakes are fixed and I’ve a WOF (warrant of fitness for the car).
A easy wet run. I must plan out my runs for this month ….
Doing chores (returning belt sander). Cor, it was heavy (at least 6 kg). You can see from my pace when I dropped it off.
The rain was a bit cool when I set off, but by the end if the run it just seemed wet and pleasantly refreshing.
At the end if the run I found myself outside Specforce Fitness, so I thought I would check it out. It’s convent … a couple of hundred meters from home. Serves coffee. And is run by a former Army PT Instructor (those guys used to be brutal). Sounds like my kind if place. The treadmills look good. The classes are a bit crossfire-ish. But it fits with the book I’m reading on CF for endurance runners.
I’ll report more after my first free trial :)
Well that concludes a good week in running. Overall, my ankle is stable and probably improving. The weather has been a good mix of sun, wind, and rain—ending up today with beautiful winter evening.
Spent most of today making a piece of furniture, so this run was good to clear the wood dust out of everywhere. Note to self: must get/borrow/hire a belt sander.
The plan for today’s run (yes, Coach Kim, there was one) was Z2 run. Slowly but surely my Z2 runs are getting faster. Most of today’s splits were well under a 5:00 pace. What I want to get to is doing about 4:30 whilst in Z2. I’m getting there.
Now for some late afternoon tea.
Being the weekend @kim_w doesn’t hang around her computer, she has better things to do. But that means I miss getting her cheery comments coming at me via #runmeter :(
Super outing. I felt the last hill on this run, but I barely noticed the hill at about 3.5 Km. All-in-all the run felt easyish. Ankle 1⁄10. Not bad at all.
Saw Doug C. as I cruised down K’ Road. Maybe ‘cruised’ is the wrong word to use in regard to K’ Road. It could be taken the wrong way. Locals will know what I mean …
Taking easy as I head toward my 231 Km goal for the month.
Messy weather, and that just adds to the fun.
Ankle 1⁄10. Heading in the right direction. Achilles 0/10. Good. I’m get much better at being moderate/taking it easy when my body requests it. I don’t always have to do “mind over matter”.
Chilling with @andrew.
Back to the garage. Car still broke. They need to order some bits :(
But run with @andrew so it was good.
A bit if a jaunt whilst my car gets it’s brakes attended to.
Phew wet. But my the back of my shorts are dry. Except for that, I look like a drowned rat.
Fun run in the rain. Grey day.
Ankle 2⁄10. Enjoyment 8⁄10.
Now I just have to wait for the mechanics to finish the brakes.
Out and about with @andrew. Ankle is a 2-ish. Not bad.
A very pled an run.
Taking it easy. Random, difficulty 10, 8 Km/hr
Now for a run with @andrew
Exams are still happening, so there were only us three old lags running tonight (that’s folk over 30). It was meant to be a time trial but I’m taking it easy this week. Do it turned into a trot along Tamaki Drive with me talking about my research.
Fun, fun, fun.
The playing fields at the Domain are pretty wet (and hence muddy and slippy). That made the run a bit more interesting than usual. After all, I wasn’t in trail shoes :)
Ankle still grumbling, but it is way better than it was at the start of the week. I’d give it a 3⁄10. My achilles is good. My hip is good. I’m not complying here, just tracking progress. Actually feeling really good overall.
Mixed weather; was sunny, now it is trying to rain. Great temperature for running.
An easy jaunt around town whilst others (like @andrew_e) were busting a guy at Park Run.
A damp but good run.
There was joy in Mudville today as Andrew and I ran round the waterfront.
Most excellent fun.
Did this run in reverse for a change.
Little drizzle. Coolant for runners.
Not bad at all. Right ball feel a bit better–that means I didn’t over do it.
This is a much easier run in this direct. I was taking it easy, but was still a minute faster than my best time on this route.
Hmmm. Right ankle feeling a bit blah after yesterday’s effort. So a short and gentle trot today.
Blah. Very blah.
Oh well, I’m scheduled to see Doc Lucy tomorrow, so she can take a look at it.
Of to join in with the Uni runners.
This jaunt makes today my biggest running day for six months or so. Maybe next weekend I’ll string them together and do a single 15 Km run
What do you think Coach Kim — and to compensate for not racing today, I’ll try for a 10 Km PB later this week.
Cruising along the waterfront. Sorting out the problems of the world with my brother. Brill in so many ways.
20 minutes at 8 Km/hr random hills. (9 to 15 %) 5 minutes cool down.
Effort was called for, and given.
So Plan A it is. So, a jog to the gym.
If I believe this magnificent sunrise it’s going to be a good day.
Another stunningly good day in my part if kiwi-land. Fab run. Easy except for the bit of effort required going up the hills.
Some crazy comments as I was running changed my smile to an enormous grin. The pedestrians must have thought I was crazy (and there are few of those on K’ Road).
Ankle a little twingey; I hit a kerb wrong. Nowt serious.
What a magnificent run. The weather (big blue skies and cool). The company (@Andrew). The scenery (Auckland harbour).
What more is there to say except “whoo hoo, it’s nearly the weekend”.
Some easy miles around the Domain. My right ankle was a little stiff, so did push it.
A little damp and muddy. Nice soft running.
Didn’t stop to smell the coffee. But I did stop to pick up my meds:
Masters runner + vitamin D = Happy runner
Well, that’s true for winter anyway.
Although I did stop, I forgot to pause the clock. BUT this is still my fastest run on this route. The hills were much less of a challenge. I guess those random hills on the treadmill are paying off.
So this run definitely gets a smiley face.
I only had a short run scheduled. What to do?
Ah, the treadmill beacons. Random. 8 Km/hr. Difficultly 20 = incline 9 to 15 degrees. 20 minutes plus 5 minutes cool down.
Not too bad. I am sure this is getting a wee bit easier.
That’s not to say it is not hard work.
But it’s good.
Wet. So not many folk folk … just the organiser, me, and Paul (a crazy but motivated Scot from St Andrews).
Took it easy as Paul is new to the game.
Very pleasant outing.
Seems @andrew is resting after yesterday’s run. So I’m off out with the young guns … but I’m early. What shall I do?
I know; a 2 Km slow run at hard effort (random, level 20, 8 Km/hr).
This included a 3 minute cool down at the end. Level 20 doesn’t seem quite so bad. Heart rate didn’t hit 166 (lactate threshold), but came close.
Went out run with @andrew. Hews stunning the Sri Chimoy half marathon. I caught up with him at about 11 Km.
So he had the ‘pleasure’ of my company for the rest of the race. Easy for me as I was fresh. Hard for him as he had already done 11 Km.
Saw @jason_b — he has a very bushy beard and he was running well.
This must be my longest run this year, and it felt fine.
Random mode. Level 15. Speed 8 Km/hr.
Off to the gym for some slow treadmill work.
Change of plan. The gym was closed.
Jogged down to the waterfront to get coffee. Nothing open this early at the weekend. Caffeine mission failed.
Back to the gym.
I’m trying to stay on top of my weekly mileage goal so a slightly longer run than usual at moderate effort.
I’ve done more long runs (well 10 Km-ish) this week than I have in the rest if 2014. I must watch that I don’t shift my training load around too much.
A very tanned a fit looking whippet in a colourful skort tried to overtake me of the home straight … But I wasn’t going to let that happen.
I was pretty surprised to get the stitch at about 6 Km. I don’t recall the last time that happened.
Pretty pleased with the run. Pace was good and I’d say my RPE was about 7. But I do wonder if I’m a little too conditioned to running shorter distances.
Is that a tempo run? Most if it was done at close to my lactate threshold heart rate (265 bpm) even though my speed (not pace) was 8 Km/hr.
Set the treadmill to random, level 20, speed 8 Km/hr. The incline varied between 9 and 15 degrees.
Took a break after 20 minutes until my HR went down to about 120 bpm
Overall, I’d say, “Phew”.
@Andrew_e tried to gently talk me into doing a 11 Km run. But I was good and stuck to my plan.
And what a day it was for a run! Super. Super. Super. And Andrew for company too. The miles just flew by.
An easy workout, but Andrew might have other views. Interestingly his VO2max is about the same as mine ( 52).
No O’Hagans, so a less structured run.
The one rabbit that crossed my path got away. Ah, the truth is that I was trying to be good. Today wasn’t meant to include pace work :) So I stuck to plan.
A nice late-afternoon trot.
A grey and beautifully quiet day, this Queen’s Birthday holiday (those outside NZ, don’t ask … I don’t understand it (and I’m English)).
Following a message from @lisa_b, that seemed to be a coded instruction to be more crazy on my run, I found myself dancing along the middle of some of the major thoroughfares of Auckland. Thank heavens it was a holiday or I’d have been arrested.
And it was fun! Thanks Lisa.
Took it easy after yesterday’s 11 Km. Hammy was occasionally grumpy.
The first day of winter and everything is awesome. Brilliant day; the air is crisp and the sky is blue.
Wore my gloves ,,, but that’s the only accommodation needed; t-shirt and shorts are fine.
So, I thought I’d try an 11 Km run. This will be my longest run this year (wow). Generally it we darn good. As is my want, I did this run before breakfast and around about 8 Km I began to think my legs were heavy. Then I realised I was doing a 4:38 pace, which perked me up. By 9 Km I was feeling it, my pace was down to 4:48 and my heart rate was drifting into Z3 (for me that’s > 158).
I’ve realised that this is a tricky route. The first 1 and a half kilometres are hilly, so it’s hard to get into ‘flow’ or a running rhythm until about the 2 Km mark. There are also done tricky traffic lights/cr
I’ve had a great start to the day, and this run kept the goodness flowing.
Brilliant weather. Fresh. Clear. Bright.
There were loads if people in the Domain doing all kinds of ‘keep fit’. Folk dragging large metal skids along the road. I there’s were running crab style up a hill. Many runners were out and about. So much activity.
An easy run on a good day. Life is good.
Another purposefully slow run. Mission achieved.
Wow. It was so hard to keep my pace down to 6:15 or slower. Went out too fast (5:30-ish) and the winding back meant I had to hit 7:09 or slower.
Was listening to a book to distract me, but the result was I kept drift up and getting faster.
In the end, I had to constantly monitor my pace (and average pace) to hit my target for this run.
Missed the rain, but I’ll probably get drenched going home.
I hope @kim and my physio will be happy with this easy run. Barely got into Z1.
Only two more slow runs for my next #smashrun badge :)
All our goals are in alignment. #runeasy
Such excellent weather for running. Fresh and bright. Just like …. (you can put your own words here).
And so to home.
Kind of took it easy … although I kind of lost it in the last 1500m. But no harm done. Hunted down a few rabbits at the end (@kim is right again).
We almost killed @andrew, but he says the PB was worth it. The challenge is that he is feeding that pace into his training plan for Auckland. He’ll be flying there!!!
Lovely cool evening for a run. Didn’t try for a PB myself (too many aches), yet it was a great end to the series. I’m looking forward to the new series in August.
Was meant to be a slow run to meet @andrew. Missed that target!!!
Fresh and sunny. That’s me and the weather.
Somewhere along the line, I have stirred up my right achilles. Grr. 1⁄10 or 2⁄10 for most of the run. Hammy still nagging. But it’s all good really.
An easy run as evidenced by me just getting into zone 2.
An easy run around the neighbourhood. Some hills, but decided against doing Mt Eden … for which my achilles thanked me.
It hosed down last might, so the streets seemed particularly fresh and clean. Pretty quiet out; a few other runners, but not many.
Arrived home to find pop-overs in the oven. Hmmmm
Putting in the miles. Hammy feeling happier. R achilles twinge. But good in the scheme of things.
Gentle trot on the treadmill. Right hammy still ho-hum. So I might be taking it easy at O’Hagan’s on Tuesday.
It school to run with @andrew.
Taking it easy.
Got off to a solid start. At about 1 Km I started to chase someone down and sped up to something under 3:50 … but I felt a twinge in my right hammy and immediately slowed down at about 1.8 Km. It’s pretty clear in the pace graph.
Although I tried to keep it easy, I seem to have slowly sped up over the next kilometre. I slowed down again at about. 4 Km when I realised I was going fast again (but not because I felt anything else in my hammy).
Overall, I’m stunned to find that I was sub-20 mins again. If I hadn’t of slowed who knows how well I might have done.
NB: Jo was off form. She came in behind me.
Next week is the last run if the series until August. Good job too. It’s getting risky running in the dark on the streets. Even with my flouro, a car had a good go at running me dow
Hey ho, off to O’Hagan’s
Hey ho. It’s off we go. With the bright young things from the uni running club.
Fun, fun, fun. Ran with a guy called Edward. He’s a 3:30 sort of runner (Cripes). On the flat he took off like a rabbit and I tried to keep up with him. Aye corumba. Best I could do was 4:08.
But you know what; it didn’t feel like it was killing me. Maybe my MP should be 4:26 ….
Then again, it was only a short distance.
As @andrew_e says, everything is awesome!
Based on my 5 Km race results, Jack Daniels suggests that my marathon pace should be 4:26. WTF? I was thinking of sub 5:00 for a 3:30:00 time. If I go with Daniels that would be a 3:08:00 marathon. Tight now that feels like crazy talk.
So, I set Runmeter for a 4:26-ish pace and head off on my regular ‘around the block’ route. And yes, based on the pace I got (4:55) and how I felt, it is indeed crazy talk.
And yet ….
… yesterday’s treadmill workout wasn’t far off that goal. Methinks I’ll ponder on this and do a few experiments.
Busy day ahead. So off to the gym got a bit of a run.
Reverse direction (anti-clockwise). And then my usual direction. Then back again.
Found some new muddy and slippy bits. Note to self: tree roots can be invisible in dappled light (but oh so picturesque).
Fresh. Sunny. Sometimes showery.
Really noticing how hard concrete is in these shoes. I said they were shot sometime ago, but never replaced them. Maybe it really is time.
Nice day out.
Forgot to stop the clock at the end of the run. So my pace will be ‘off’ a little.
Around the back of the Domain there are some tricky bits. Wet. Slopey. Slippy. Muddy. Roots. Add in the dark. Too much excitement for me.
Still taking it easy.
I’ve realised it’s time for a step-back or easy week. As I’ve some distance goals, that means less effort this week. So no O’Hagans 5 Km race this week. I wouldn’t be able to stop myself racing if I went :). I’ve no self control
Hence this treadmill run. I set it to ‘random’ level 5 at 12.2 Km/hr; that’s a smidgen under 5:00 min/Km. Bumped it up to 12.3 for no real reason at 3.5 Km. Alas, this treadmill doesn’t say him much I climbed, but there was some climbing. Total Calories 608.
Next time I’ll try level 6.
A pleasant outing with @Andrew_e. Lovely running conditions. Although you have to pay extra attention during the rush hour; too many folk rushing to get home and not always looking (well).
Wet feet … The grass was pretty damp in the Domain.
Super weather. Clear and bright, with a hint of freshness. I love running in autumn.
Sri Chimoy were doing there 5, 10, and 21 Km runs in the Domain. If I had been better organised I might have joined in; I was there early enough.
In the groove–musically and runningly. My RPE was under 10 except for a couple of points on the hills.
Achilles is a little twitchy after yesterday’s hills. I guess I’m not really ready for hill work yet. That’s okay. I can work within that limitation.
Super weather. Sunny with a cool breeze.
Heart rate is nice. I’m somewhat envious of the extra data @andrew_e gets from his new Garmin 620.
Righty oh. Time for afternoon tea.
A full and fun day, so a late run. Also fun too.
For the first time this autumn felt a wee bit coo for the first couple of kilometres; and not in a suave and sophisticated sense.
A few hills, and (alas) today’s conference food weighed a little heavy.
Crunched for time and feeling like I want #runangry. So nothing sophisticated. No interval. Incline 0.5. Start at 12 Km/h and quickly push it up to 14.6 Km/ hr. Do 4 Km in total. Then time to jog home.
To the gym (it’s too dark. What a wimp).
A nice cruiser run with @andrew.
Homeward bound. Plus picking up some milk.
Well, well, well. I started of shoulder to shoulder with Jo (the tri woman) and I stayed there or slightly in front of her until just before the 4 Km mark when she slid in front of me and stayed about 20 m ahead all the way to the end.
I thought I’d been pretty consistent at about 4:00 all the way round; not putting the peddle to the metal, but working.
So imagine my surprise at a new PB, and by 14 seconds. Yeeha.
O’Hagans calls to me … … And I succumb to its charms b
A little bit of rain. A little bit of wind. A whole lot of fun.
Life is good.
Now it’s time to review a couple of thesis proposals and have some lunch (mmmm tinned tuna with my own hot sauce )
A rather busy Sunday, and I had to fit a run in where I could. So I ended up running around Remuera; and I wasn’t in the mood for laps. That meant a few more hills. Not many other options from here. But, listening to @kim_w, I took them easier than yesterday.
Super day for a run. So I did a super run for the day.
I do like these Brooks Pure Cadence … They feel pretty nice.
Hills … … my quads know it, my glutes know it. I know it was good for me.
I need to do a lot if hill work. But for now, doing this once a week will be a good start.
I was going to run in the Domain, but with no real lighting it was way too tricky. So I ran around ‘around the Domain’.
I was surprised how slow I was. I guess yesterday’s intervals had an impact. Glad I didn’t try and do hills today/tonight.
A few intervals. 2 Km warmup at 5:09 Fast at 3:30 for 800m Slow at 6:18 until heart rate is under 130 Repeat until HR doesn’t go under 130 Cool down if 1 Km at 5:00
Nice, but accidentally hit the emergency stop on second interval. Grrr.
An easy run with @andrew_e ahead of him doing the Rotura marathon (not me).
Nice run. That says it all.
Another one under 20 minutes. Yay. I think they are getting easier … I’m not so stuffed at the end and my splits are getting so even.
Cool evening with a very light breeze. Lovely. But dark; that’s a new challenge.
Now for a ginger beer whilst I wait for the spot prizes to be announced.
O’Hagan’s is calling me …
Well that was fun. Stayed the the pack leaders (four of them). About half way two peeled off because they had reached home. A couple of hundred metres on, a third bailed with an injury.
So, Maddy and finished the run by ourselves (well ahead of the rest of the pack). Maddy was running in her bare feet as her Five Fingers were a bit muddy. She seems like quite an accomplished runner (mainly trails, mainly long distance).
Generally a good run. Some twinges in my right Achilles; yesterday’s run at Karapiro in walking shoes … maybe. Nothing to worry about.
A short run with Giles pacing me on his bikes… or was I trying to keep up with him.
Good conversation, great scenery. He is a superb host.
When I stopped at the end if this run, I realised that my quads were a bit achey. A consequence of yesterday’s hills methinks. I’ll be kind to them for the next couple of days.
A nice start to a great day.
A quiet and misty day in Central Auckland. The mist cleared a bit about 2⁄3 of the way up Mt Eden. Ho, a ‘rabbit’. A little more gas and I overtook him before the summit.
Did the mount a under 6:00 min/Km. I think I’d like to do it at gMP (a smidgen quicker than 5:00). Perhaps that should be a goal for this training cycle. It would certainly move my lactate threshold.
Oh, yes the heart rate monitor is working great. The new strap did it. Apparently these soft straps only last about a year with my frequency of use.
And now, time for some bacon but ties for breakfast.
Disappointed to be running without @andrew_e who might have taper psychosis … or maybe he over did it at O’Hagans.
A fine run.
Changed this zone to be pace driven rather than heart rate driven.
To Uni. Was going to run with @ andrew_e but he has called in injured :(
Probably not what @kim_w had in mind when she said recovery :)
2 Km warm up (5:00) 4 x Yasso 800s (3:30 and 9:00) 1 Km cool down (5:00)
Bit of walking for more cooling down.
Nice. Hard. The &@!)( Heart rate monitor gets flakey at speed. Grrr.
And now to do some active isolated stretching.
A gentle trot home after O’Hagans.
Jo started about 10m ahead of me, whilst I closed that to about 3m around the 2 Km mark, I couldn’t sustain it.
So despite encouragement from @Mark_c there was no PB today.
A darn good run and @andrew_e smashed his PB. Excellent work Andrew.
Off to O’Hagans for a bit if a blast.
These YUPPY trails are getting a bit muddy now (relatively speaking). I had to rinse of my shoes after this run. The sports fields in the Domain were a wee but slippy.
Lovely autumn day, and I still needed (and had) my sun glasses.
More YUPPY trails … and I see that autumn has arrived in the Domain. Rugby posts and football goals have sprung up all over the playing fields.
I spent a lot of this run thinking about lactate threshold training. As I understand it, to improve ones LT it is necessary to train at or above ones LT. Other (lower intensity) training will have an effect on ones LT, but not much really. The classic ways to improve LT seem to be interval training or tempo runs (correct me if I’m wrong in any of this). BUT does it have to be running? I find Jacobs ladder a extraordinary effective way to get my heart rate over my LT. Will that (materially) improve my LT in regards to running?
Anyway, it was a solid run to day – very autumnal.
Lactate threshold test. I forgot how they hold the pace steady and increase the incline. At 10 degrees at 5:00 pace I called it quits. I was past my lactate threshold at that point ( it was over 13 when I stopped) so we had the necessary data.
HR was ‘only’ 170.
It was the lack of practice on hills … Or knowing that we had the data … that stopped me. Probably the latter.
A short easy run ahead of tomorrow’s lactate threshold test.
I LOVE running in Auckland. It was wet and windy (stormy even) and sunny!
Tamaki Drive was closed to traffic because of the weather. But … YEEESSS … it was open to runners (me).
At times the rain really stung my face, but unlike David (who is a master of running in bad weather) I had the slight advantage that the rain was warm.
Right knee is a little sore because of the sideways wind pressure.
Around and around. Maybe I will do intervals tomorrow.
Saw some mini-zorbing. Picture to follow.
@georgie made me laugh. I’m still wondering where to insert my smile.
Breezy. My glasses were nearly blown off at one stage.
I seemed to have spent most of this run by myself. A pack well ahead of me and a long tail of runners well behind me. Not much chasing :(
Still, I was ahead of median and under 20 minutes (just). Achilles 2⁄10 … Grrr. I see ice in my future. And some more easier running. No intervals this week.
To O’Hagans via Uni to pick up @tago.
Not many in the pack tonight. A hill and stairs. Nice. Not
But a good easy run.
Lazy today. Failed to meet up with @andrew_e on his last long run before tapers for the Rotorua marathon. Sounds like it went well for him.
My run was solid. Super weather. Cadence a bit high. Heart rate okay. Pace fine.
Some easy-ish trail-ish running. My main goal was to keep my heart rate between 138 and 158. I think I pretty much did that with an average of 146.
Lovely, bright autumn afternoon.
Now to make some meatballs in goulash sauce.
Warm up 6:00min/Km Fast 3:36 min/Km for 800m Slow 6:40 min/Km until heart rate <= 120 Repeat until total distance is 5 Km.
Interesting experience. Each recovery took longer. Measured HR using the treadmill, so data may not match phone.
A lunch time run with @andrew. Very nice. I’m wondering if I need new shoes. These only have about 300 Km on them but the feel ‘flat’.
After yesterday that felt like an easy run, but I think my heart rate tells a different story.
My goal was to stay below 158, but towards the end I drifted to just over 160. Looking at the graph, it rises more quickly than I would like. This matters as this pace is my goal marathon pace. The way my heart rate increases I’d blow up.
Anyway this run was fun.
Oh what fun. I said to @penhryn that I would go hard, and I did. Under 10 mins again, and 2 seconds–let me say that again, 2 seconds–short of my PR.
So the last time wasn’t a fluke. This month I think I will make interval month. Let’s see if I can shave 20 seconds off my PR. That sounds huge: that’ll be 5 Km in 19:30.
Perhaps I should sleep on that.
Saw a woman run ahead if me (and I couldn’t catch her) who was the spitting image of @louise_s as she disappeared into the distance.
Oh, well it’s beer o’clock now (or in my case, ginger beer o’clock). And time to look at my stats.
Off to O’Hagans.
A bit of a run with @andrew_e until we had to go our separate ways. A great evening for it, and matched by the great company.
On the outward leg I struggled to keep my heart rate up. On the way back I stretched out my legs so it was less of a problem.
Some really busy roads. That made some of the crossings difficult/slow. That put a dent in things as I don’t pause (auto or otherwise) on those occasions.
Next Monday I think I’m back with the Uni Runners.
The clocks went back last night, and it showed as I ran along K’ Road.
Lovely weather. I went out a little fast but the hill put my pace right :)
It was great to have @angel cheering me on. Thanks.
Now it’s time to do my chores.
Well that was fun. @andrew also participated, so I was guaranteed good conversation.
Turns out that Prof Don Smith has been hosting this run for 40 years. That’s one heck of a tradition.
Super weather. Stunning route. Excellent run.
Tripping the light fantastic with @andrew_e. Most excellent conversation.
I love my YUPPY trails. Thanks Kim for making my run even more fun. There was a big smile on my face, when I got your comment.
Good run, methinks.
Of to O’Hagans
Happy, happy, happy. Planned to take it easy and that’s what I did. Pretty much 4:19 Kms all the way.
Talked to Brian mist if the way … He’s not much of talker. At least he didn’t punch me :)
Gentle trot back to School. Well it was gentle except for the short but steep hill toward the end.
Off to Tamaki Drive for some speed work.
Got the milk. So went home b
Went for some mill.
Didn’t quite have a GPS lock at the start so the numbers are a little unreliable.
Great to run at this time on a Sunday. The traffic (vehicular and pedestrian) is light. Not many runners out either. The biggest thing to watch out for are the folk strolling along with their lattes and the occasional party animal sleeping it off.
Nice run. Really hard to get my heart rate up and my cadence down. A lot if this run was at more than 190 steps/min (95 strides/min).
Of course, the hill helped to get my HR up :)
Got up too late for #parkrun. So off to the treadmill at the gym.
Stunningly good day. Went for a run (YUPPY trail running) in the Domain. The ground is pretty dry and I thought to myself, “Wow, the ground is hard!” Then I ran on the pavement and realised just how hard and unforgiving concrete is.
On the last bit of the run I zigzagged down a grassy hill. I wonder how the GPS coped with that.
All in all, a lovely end to the working week’s runs.
Time poor. So need a ‘quality’ run.
All of tho was done at greater than 14 Km/hr and peaked at 15.5 Km/hr. Why, oh why, do these treadmills give speed instead of pace?
Trot to the gym
A good run, as a big portion was with @andrew_e. Another stunning day in the city of sails.
Didn’ feel at all bad after yesterday’s effort. But kept it easy, except when a runner passed me … I didn’t resist tucking in behind him until we had to go different ways. I’m sure it will show in the pace data.
Yee haa. I finally broke 20 minutes (19:49). That was work. No flow, just effort. I was lucky enough to have some good people ahead and behind me … Nothing like the threat of being overtaken, or seeing someone pulling away to motivate one to ‘dig deep’.
Stunning evening for the run. There was some wind, and that made the run back along Halsey Street extra tough.
So, off to celebrate; will it be an OJ or a ginger beer. Hmmm
To O’Hagans for a bit of a run.
Decided against running with the Uni Runners. Instead I opted for some treadmill work.
Got some most excellent encouragement from @Georgie_H.
Worked to plan. Went to plan.
Today, I am mostly running to the musical stylings of George Benson.
Warm, but not hot. A lovely late summer/early autumn evening.
Trying my Under Armour shoes again. They feel light. Still not sure if they give enough support, but I’ll leave them in rotation for awhile.
Super run. Crossed paths with @andrew and we did a few laps of the Domain together. He was 20 Km into his long run ,,, and I was a bad influence, speeding him up. He is great company.
I was hoping that the skies would open and I would get absolutely drenched. But all I got was a light smattering of rain … I’m probably wetter from my perspiration than from the rain.
Busy/full day hence the relatively late run (for me).
Pleasant run, and it would have been nicer with more rain. Do you have days like that?
A busy day. So just a short quicky.
Ran the first 4 Km with @andrew. Great company. Great conversation.
He carriers on for a longer run and I headed back to school.
It was warm out. Very nice. Everything is awesome.
I think this is a new PB @ 20:13. Yay!
Okay that’s only 1s per kilometre faster the last one, but it counts (and it feels like it was hard work).
I now know the secret of beating @jason. Make sure he has run 50k or so first. (Even then it’s work)
&tago was here too. Is there no stopping the ultra marathoner guys?
And now for the free drink …
A hop slip and a jump down to O’Hagans for the 5 Km ‘fun’ run. So many lean and fit looking runners (not me).
Got lost a separated from the pack. Or was it the other way around?
The flat was nice. The hills were … hills.
From a training perspective I’m not sure why I run with this group. Too often the pace is such that I don’t get into zone 2 with my heart rate. That seems to indicate junk miles.
Perhaps that type of reason is why other better runners drop out.
I’ll talk with M and see if there is some other way forward; split the group between beginners and more experienced runners? I don’t know.
Legs felt tired today after yesterday’s effort. I feel somewhat cheeky saying that after all the folk who did the ultra yesterday.
Still, it is what it is.
Practice run around the route of the 3 Km race. Only did one lap; the actually race is two laps.
A bit cross country ‘ish’. Aka not perfectly flat. Some wind, but not cyclone like.
Let’s see how the race goes.
To the running club.
There is a scene in Crocodile Dundee where someone attempts to use a knife mug our hero. Mick Dundee responds by saying “That’s not a knife; this is a knife”. Every time I do a bit of a hill in my mind I hear Lisa or Nic saying “That’s not a hill; this is a hill”.
Some more running on the grass. A little pacier than usual–ahead if my median pace. Nice.
No real signs of the tropical cyclone that’s meant to hitting us in the 12 hours or so.
For the past 8 weeks or so, most of my zone 2 (easy) runs have been at the lower end of my heart rate range; around 138 with Runmeter occasionally chiding me to increase my heart rate. For this run I tried to stay at the top of the range (158).
This time I had Runmeter sometimes telling me to reduce my heart rate. What is interesting is that 8 weeks ago this would have resulted in a pace if about 5:20. Now, it gave me a sub 5:00 pace. That’s a nice improvement.
So, a nice run.
Stunningly nice afternoon. Life is good.
After a few extra-effort runs (Sunday, Tuesday, and maybe Monday), the plan was for an easy run around the Domain. Looking at my heart rate and my pace that mission was accomplished.
It’s odd, but I think I have become conditioned to run slower on grass. Or maybe it really is harder than road running. Either way I don’t seem to get close to a 5:39 pace.
A fun run with @hc-Chen. Good fun. But I don’t think this will be a PB. But I’m okay with that after Sunday’s PR.
Well that was fun. There were some new (aka pacier) runners. That made it more fun. The traffic lights were against us a lot of the time so it was a fragmented run; especially for the first third.
Found myself running with a small group: a swede, someone from Exeter, and someone from the med school. Nice company. Maybe some might come to O’Hagans tomorrow.
Felt pretty good, but as I write this my quads feel it. That could be the leg raises I did before the run.
A good run, all in all.
Started out at about 4:08 which felt fine. Hip was a bit twinges by about 4 Km, and then I slowed down just a smidgen. Nevertheless, this has to be a PB by at least 45 seconds … I don’t have the official time.
Start out very overcast, with a chance of rain. But it progressively cleared up. Rather sunny now.
All in all a good out; albeit hard work
A final run ahead of tomorrow’s Round the Bays fun run. Will I beat my PR of doing the 8.4 Km course in under 37 minutes. Who knows … I sure don’t. But it will be fun finding out.
It will be 25 years ago that my father, on his last visit to New Zealand did Round the Bays. Back then, the course was more like 10 Km and he did it in 76 minutes. Not bad for a 72-year old.
To celebrate it my brother will also be running tomorrow. Yay!
Did it. A busy day … To say the least.
A superb day for a run along the waterfront. Doubly good because @andrew was there too.
An easy run after yesterday’s short but intense-ish effort. That was the plan. So why oh why did I choose to go up Parnell Rise? I’m not sure going slow up a long hill counts as taking it easy.
Well I did manage to get some chores done whilst on this route.
Even so, I did end up ahead of my median pace on this route == trying too hard.
An easy run tomorrow then :)
Well the official times aren’t in yet, but I’m betting this was a new PB. Because I’m slow stopping my clock, the official time is always less than mine … and by my clock it’s a PB.
Yay. And it was windy too!!
Mind you, I did feel a bit vomitty at the end, but that could be my cold.
Well it’s Pancake Tuesday, so I’m off home for some yummy pancakes with sugar and lemon, and maybe a few with maple syrup.
Tootling down to O’Hagans for the ‘fun’ run.
The first day of a new semester. So many students …
First run with the Uni Running Club of the semester. Many new faces …
Kept up with the bright young things for the first 7Km, then I snuck ahead as I could read the traffic lights a bit better. Does that mean with age cones wisdom. I’m not so sure.
For reasons technological, that was a very frustrating run. My Polar heart rate meter was giving me readings that were all over the place. Alas, that meant my music was being interrupted all the time with messages about my heart rate being under, over, or on target. Eventually, I unplugged the thing and ran in a degree of peace.
I’ve returned it once to Polar … time to return it again.
Of course, having a cold spurred my grumpiness onwards.
I had planned to use today’s run to get my head into the right place for the first day of teaching tomorrow — but now I’ll need to do that later tonight (maybe after watching Breaking Bad).
The weather was perfect for a run … sunny, not too hot. So I engaged, again, in my YUPPY trail running (on the grass, in the park/domain).
Still feeling somewhat blah. My cold, and in particular my sore throat, is keeping me awake at night. So I’m feeling fatigued and fuzzy around the edges. But, I’m possibly past the hump now.
Smashing late afternoon for a run. Even though it’s not even 18:00 yet, many of the restaurants are humming (in a good way).
Now for a drink or two … when I have a cold I seem to drink gallons, but always feel dehydrated.
Overall, a happy run.
Lovely run with @andrew. Shame about my cold.
Feeling blah. I’ve a bit of a cold and didn’t sleep well last night. So, just a short workout today. If it progresses as normal I’ll be snotty (or worse) for two or three days.
Round and around I go.
A little tired from yesterday.
All is good in the world.
Started off easy; at least it felt that way. Certainly the first k was slower than the second k. Then I got a bit clobbered by the wind around Halsey Street. So, who knows what my final (official) result will be.
At the end it seems to take me an age to stop my clock at the end of the run. And on a short distance like this 20 seconds makes a material distance.
Got pipped in the last 100m by someone I had been ahead of for the last couple of k.
These Brooks pure2 cadence shoes seem to be self tightening. I’ll have to watch for that.
All in all, a lovely late summer evening that warrants a cold ginger beer.
Cadence was way off. Higher than 196 most of the time, but my focus was on running more than form.
Like Fireball XL5 rocketing down the rails, or Stingray being shot out the tubes, I slid out of the Uni building and down Grafton Road … In the groove.
A very solid run. The weather was stunning as the miles whizzed by as I daydreamed about doing a sub 2-hour marathon. Dream on Peter.
A bit all over the place on that one.
The day was cooler, the streets pretty empty, but I never managed to get into a groove (despite listening to some good tunes). But it was better than yesterday, so tomorrow promises to be good :)
Now for some breakky.
Felt slug-ish. It might have been yesterday’s speedier run (after nearly 2 weeks of slow runs). It might have been the excellent homemade pizza last night. It might have been the heat last night that made it hard to sleep. Whatever, the was no flow and grace in this run. I just ground it out.
Que sera. Tomorrow is another day.
Warm, humid, light drizzle. But there were still folk playing cricket in the Domain. Ah, summer is still here in any ways.
It was hot in the city today.
In the words of the Lego movie song, “Everything is AWESOME”!