Describe Your Running Today, Part II

Yesterday. 40mins kyak on Lake Eppalock inc 3x3min sprints.

Today. 45mins kyak on Eppalock. 60mins mountain bike in Knowsley Forest, concentrating on keeping cadence high.

Weather. Warm and sunny, about 32deg C.

Wildlife. On the lake, plentiful cormorants, a royal spoonbill, several pelicans and several dozen wood ducks.

I also had a number of fish leap into the air.

In the forest on the bike I disturbed 2 big mobs of roos. I also flushed out a number of wallabies. They settle in under the leafy eucalypt re-growth. It can be a little startling when they leap out as you ride past. Spotted a couple of healthy little wallaby joeys.

The afternoon will be spent watching the Aussies try to drag themselves back in the cricket. Pakistan started the day with a 200 run lead on first innings. We've just got ourselves back in the black and hopefully can build a decent lead in our second dig.

Yesterday; Rest

Tonight; 2 mile run/walk with Colonel. All the Holiday food stuffs have contributed to sluggishness.

today: timewarped from going to bed quite early, woke up at 5, restless by 5:30, bolted out of the house by 6, 93% humidity, 8 celcius, ran 1h:12mins with shoes (an unused pair of NBs 826) total, warmup to piazza Navona with the neon-lit Befana (epiphany holiday) stalls already open (wow) once there got my friendly multiple timer function going with a 2mins fast, 1 min recovery back home (mostly uphill) for about 10 repetitions concentrating on high cadence. It has been a while since i did that much that early. No trauma. Won't be long and it will be Patriot's Day.

One of those enchanted mornings when the trees are sparkling with frost in the sun.

Temp@ 11F. Calm; nothing stirring but a flock of Wild Turkeys. 3.5 miles on the snowmobile trail with the Border Collies.

30+' on the 'mill.....gradually increased the pace without any issues......some mild tightness in the calf this am......will take today off and try again on wednesday......maybe even outside?.......no troll sightings today......

A fastish 12.3kms in 53mins last 2.8k in 11.30.

Turned up for work in the afternoon but discovered I'd copied the roster wrong and was not supposed to be there.

Spent the afternoon listening to the Aussies pull off a miracle win in the cricket.

today: missed my run, busy with national holiday and kids stuff. School starts tomorrow and so will routine operations.

bike commute

AM: walk to school and back, bike commute

AM: walk to school and back, bike commute

got in another 30' on the 'mill yesterday......not lingering after effects......i think i'm gonna live......hopefully i'll be on the roads this weekend.....

today: took kids to gymnastics. Bolted out of the gym for a quick 17 x( 2 mins reoovery high turnover + 1 min fast, high turnover, high knees). Really easy, unwinding 51 minutes.

AM walk to school and back home

-421 days to The MOARG

Jack: you still around? Any racing lately? Everything ok with the GF? Training?

Weds. AM. 4.2 backroad miles.

PM. Took in the Green Bay CellCom kickoff dinner. Bill Rodgers was the keynote speaker. What a great representative for our sport.

The GB running community is fully as passionate about their marathon, as they are about their NFL team.

Thurs. Snow day- no run. 15 mins. on the elliptical.

Thursday. An easy hour on the mtn bike and an hour/12k of easy pace running before work.

Friday. An hour of easy running and an hour of easy mtn bike riding before work. Getting hot!

This morning. 40 mins steady paddling in the lake -already in the 30s C. Stopped in the One Eye forest on the drive home for an easy hour run. 37-38 deg C by the end. Planning to take the bike out for a spin in the evening.

40plus degrees predicted next 3 days.

A pleasant hour of forest riding as the south westerly bought the temps down to under 30C.

-420 days to The MOARG

Kids Athletics winter session back up at Paolo Rosi track.

Raining on and off so we used the covered sprinter's gallery (about 110 usable meters).

Agility stuff on obstacles. And then this drill: run "tense" and noisely - trying to mimick monsters and other horrific creatures of choice - and run "relaxed" quietly emulating animals of choice, just gliding along silently - which the kids just wanted to do over and over again. They loved the tense part and seemed to appreciate trying to be swift on the relaxed part... It got way noisy when they all practiced the monster part, with suggestions from us inspired by some end-of-race faces which are all just too familiar.

Then it stopped raining and we went on the track with teams of four for continuous 4x100m relays except that the last leg had to be of 200m to keep on going. 1 hour just flew by.

Headed out early for Big Snow Country.

10AM. 42K Classic. The trees were garnished with new snow. Sky was the perfect blue, and calm conditions prevailed for the 300+ skiers touring this course for the 1st time.

At 30K I was on 5min./K pace. Bonked 2K from the finish and had to regroup with Hammer Gel, 20 oz.Gatorade, and a chocolate bar. Finished in 3:52 on quivering and cramping legs. I know where my limits are again.

All in all a great day in the woods, and on the trail.

mmm... snow. Can I have a little sprinkle, it's currently 41 deg C here as I type.

Went out for a morning paddle and a relaxed hour of running before it got to hot. The bike ride will wait for the promised SSE wind and a 10 deg temp drop, hopefully 6pm or so.

Bride off at masters swimming.

Went running with kids on bikes in Villa Pamphili to campone. Then they started mucking around puddles and various obstacles. To keep an eye on them i did my 8 x (quadrupedia + tempo + recovery loop - 580m -) and then 2 x 500m with a minute recover in between. It's a bit of everything: it's sort of a long run, there's speed work, short and active recovery, form, heart rate jumps all over the place, it's just a weird workout but i like it. I'll post splits. Very muddy and just felt good. Run back home. Still hungry.

-419 days to The MOARG