Describe Your Running Today, Part II

tpcb,

the mixed training regimen has been my forte, likewise. Checking my old logs refreshed my memory, as to just how much so. For instance in 1979 I tackled a 50 mile road race on 45 Miles per week average mileage and posted a 5:44 finish time. The additional back ground conditioning included biking and a very physical job. Day to day work on the farm still involves a lot of walking and a mix of physical tasks. According to Maffetone this low level work still produces aerobic benefits.

Took yesterday off in deference to whatever the bug is laying me low.

Today (pouring with rain) I ran for 40mins, this included 3 x up some lookout steps and 6 x 100m barefoot strides on the grass. Actually did 8 laps barefoot on the grass oval. Also walked a lap backwards, not sure why but I thought it seemed like an idea.

Yesterday was a 70min mtn bike ride, good solid pace, undulating trails.

It continues to be very wet here. Hopefully our decade long drought has broken. If it keeps raining like this for the next month I'll be able to put the kyak in quite close to home. Currently I have to travel 15 or 20kms for the 2 closest launch points.

mopak, retrorunning is a great training drill! Maybe its the auzzie rules footballer in you, outing on the run!

PM: 1hr15 total including chin up bar, and 25 mins in my favourite pinewood in the park to do some terrain-driven downhill and uphill striding, slaloming between trees and balancing on fallen timber. Felt, possibly a first, not just fluid (which can also be a constrained feeling much like a train is bound by the tracks) but also way way relaxed..-it must be from running in what feels like good form also when overcome by fatigue: as soon as you recover , you just feel totally balanced.

An hour and 55minutes, probably 21kms on the McIvor Range trails this am. Finished with a waste deep soak in the McIvor Creek. I haven't been able to do that for a long time. The crossing I was soaking in was dry 2 months ago, today it is flowing hard, also freezing cold!!

Today is AFL Grand Final day, the streets will be deserted in an hours time.

today: kids athletics, worked very hard if only to carry 14 tires at the other end of the track.

-525 days till MOARG

Though still under the weather from this low grade respiratory bug , the annual foray to the Birkebeiner trail went alright. Our 3 man relay team placed second OA and 2nd Handicapped time , losing out only to our clubs 6 man team. My splits were slower than last year, but not disastrously so.

This trails abrupt transitions and steep grades have a way of reducing quads to rubber, and leaving one drained.

AM; villa pamphili, 20 minute walk warmup, 1 hr easy in vibrams

53 km through the hills and then along the seaside on the Chiba peninsula averaging 4:35/km. A little slower than I wanted but there was a very strong headwind after 22 km all the way to the finish. Anyway, my longest-ever run by 6 km.

PM: after a sunny day at home doing homework with kids, homecooking, homestuff in general, back to the park, 2k wu, 18x100m barefoot strides and intese quadrupedia sharing the "campone" field with the local cricketers, 2k back home, stopped at the chinup bar for exercises. About 1hr15 total.

-524 days to MOARG, in Gimmelwald 2011

Brett, if i may, think you can make it to Gimmelwald in 2011? At your pace, you'll circumnavigate Switzerland in about a week, maybe less...

Legs are rubber, lungs are loaded with garbage.

tpcb, for you it's "drill, baby drill"; for me it must be "rest ,man rest"

yesterday's race effort on the Birke trail zapped me again.

Those are some noteworthy long runs, Brett. Have you an ultra in mind??

I'm giving 100 km a go in November, but judging from yesterday it's going to be more than I was expecting. Can't really see myself doing anything longer than that at the moment....

You'll do fine. Much of any run beyond 20 miles is mostly about fueling and pace control. Going 53K in a workout makes a strong case for your fitness being entirely adequate.

Guys, i'm pretty psyched.

Just came back from Paolo Rosi track where i improvised a 45 laps tempo on the "pistino" (that's the narrow path off the tartan on the edge of lane 6) in vibrams, alone, (well actually Sandro helped pick up the pace a little with 15c laps to go) which should have worked out to about 22km - 22.4km in approx 1h33m. That's way faster than my 1hr time trial 2 weeks ago! It must be a chunk shorter because that's very close to my half pr (sub 1h26). Then strides barefoot on grass to cool down, some dynamic stretching quadrupedia, i am pretty damned suprised. Can feel it on my feet, will put on my sandals for some recovery.

Thinking of Gimmelwald, thinking about the mountains,

pounding on the Earth, drinking from the fountain,

eating Mother Nature, making for some rest,

some days are so clear, to be greatful is the best.

My lack of poetic aptitude makes me laugh, still i try...

Detoured on the way home from work. Ran up Mt Alexander via the road -30mins/5k of steep grinding threshold running. I was cheered on by the many encouraging signs painted on the road for the pro-cyclists who race up there each year. Also good to see the km to go, 900m to go etc countdown for KOM prime. That particular km was completed in a strong 5.00. Turned back down the road then jumped onto the more friendly Great Divide Trail for a 5ish km downhill run back. Total time 60.03.

Yesterday was a windy, choppy 45min paddle on Lake Nagambie. Wore my hrm and was pleased to be hitting 110-120bpm most of the way. I still haven't the specific strength to maintain high end paddling but I 'm getting better quickly.

I'm glad to see someone of Brett's talent tackling a 100km race. My longest race has been the brutal 60plus km Bogong to Hotham with it's 3000m of accumulated elevation gain. The times usually are similar to 100km flat times- CR is 6.40 and only 2 men have broken 7hrs. My best was a winning 7.57 22 years ago. I ate 2 family sized pizzas and drank 4 litres of coke on my 5hr drive home.

No run today. Went out on the water for a solid hour of paddling and then took the bike out for an hour including a gut busting 3km hill climb on rugged trails.

My contained satisfaction was justified:

45 laps of the Paolo Rosi exterior = 45 x 470m = 21.150Km

So, it was a Half in approx 1h33, and not 1:27.30 as stated earlier, so pace was 4:23/km (rather than 4:10) or 7:04/mile (rather that 6:40)

Still, not disappointed.

today: 5k wu. some exercises, 5x1k from 6:26/mile to 6:03/mile, the 1 fast 400m, 2k cool down, exercise at chinup bar, feeling good

50' run to start the weekend.....(sorry for the delayed report).....another 40' at the back end......had to cut it short for an appointment......may not get out again until late Friday?......

special 02,

Hows the team coming along??

Only my nose is running. 6 days off in the last 7. This does not bode well for Chicago in 2 weeks.

As Aunt Clare said years ago. "Talk is cheap son, it takes money to buy whiskey."

Today, 4k run up Mt Ida last 2k hard, 6x300m hard on the last section of the climb, 4k cruise back.

Tough luck Driske, it's a hard way to prepare for a marathon. You have a good base built up so hopefully it won't have a huge impact on your fitness.