Pubbook 2010
Plu's Running Blog Archive
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Martin Pluss mpluss@optusnet.com.au
January 2010
New Year Running And Life
Posted by plu, Jan 3 2010, 06:10 PM
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Hi all,
Friday 1 January 6km
Saturday 6km
Sunday 7.6km walk possible 6km run this arvo
On New Years Eve 16b went to Milsons Point for an eye opener and came home at
10:am - he ended up staying with mates at a place in Milsons PInt but I did not
know that would happen when he headed off. Spent most of the night hoping he
was fine.
Meanwhile 13g had 10 friends over for the night . They were awake prety well all
night. I managed to get to bed at 3:00am and headed to Berrilee to provide some
support for the Beyond the back stump run.
It was great fun providing the aid and it was appreciated by the runners. I was just
trying to give back something to running. It is a small gesture as running has given
me so much in my life.
It is really impressive to see how the two regions of Blue Mountains and Central
Coast have some real gun runners.
Anyway I got home and struggled hard to stay awake all day. Going for my 6 km
run helped keep me awake.
On Saturday morning I got up went for a quick 6 km and jumped on a train to the
city to meet Burls for a couple of beers. We gave ourselves a time frame and I was
on the train back home by 4:00pm. It was a pleasant arvo catching up and
pretending to be a tourist.
A friend Bob is trying to get fit and lose weight so I took him for a bush walk this
mmorning. He is an early bird and it killed me to get up at 6:00am but I did and we
went for a 2 hour walk on this course through the bush and roads.
Now I am going back to bed.
cheers Plu
2009 Training Log
Posted by plu, Jan 3 2010, 10:47 PM
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Hi all,
2009 Running Training Log
Summary of stats:
QUOTE
131 by 6 km runs
1206 km for the year
3.3 km per day
23 km per week
99 km per month @30 days a month - just missed out on the 100 km per month
Total running time at 6 minutes per km: 120 hours of running which is only 5 days
of running or 2.3 hours per week.
January
6 6 6 6 6 6 6 6 6 6 6 6 6 10 33 = 121km @ 14 hours
February
6 8 5 10 6 5 3 7 67 9 10 6 6 = 94
Includes Striders 10 km 54:30 and SMC 10 km 52:05
March
6 6 6 6 6 6 6 6 6 12.5= 66
Spins 45 45 45 45 = 45 minutes
April
6 12 6 20 6 6 6 6 6 6 6 12 = 98 km
40 minute spin cycle
May
69666666666666 = 87 km
Two 40 minute cycles
June
Run 6 96 6 6 6 = 120 km
PMC 96 km
July
Run 21 6 6 6 = 39km
Cycle 25 30 25 18 28 25 26 23 26 26 26 26 = 223km
Gold Coast Half 1:55
August
14 12 6 6 10 6 6 6 6 9 5 6 = 92 km
23 Km Cycle
September
6 6 6 6 10 6 6 6 6 6 6 6 6 6 6 6 = 100km
October
6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 12 6 6 = 120 km
1500m swim by 3
24 and 25 km cycles
November
6 6 6 10 10 6 6 6 6 6 6 6 21 6 6 6 6 = 125 km
30 30 30 = 90 km cycle
1500 swim
SMC Half 2:01:00
December
Run - 6 6 21 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 = 183
Cycle 26 26 26 26 21 = 125
Entrance Half 1:51:00
Holiday Reading -so Far
Posted by plu, Jan 4 2010, 06:47 PM
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Hi all,
6km run
I decided I should read 16b's HSC English books one is The Fiftieth Gate and the
other was In the Skin of a Lion. I enjoyed the Candian frontier feel of In the Skin
of a Lion
In addition I read The Appeal by Grisham, and The Spare Room by Helen Garner.
I really liked the idea of mateship between two elderly women that came through
the Spare Room - and the insight into the different treatments of cancer - science
based and otherwise.
I am currently having a go at the The Girl with the Dragon Tattoo.
EDIT: Also read The Lovely Bones
Also the current incarnation of this blog is 3 years and one day old: - 1,860
Comments 948 Entries 81,269 Views
cheers Plu
Catch Up Week
Posted by plu, Jan 6 2010, 09:52 PM
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Hi all
6km run
Today I drove to Smiths Lake and back to catch up with a friend Gordon. I drove
for six and a half hours and enjoyed the couple of hours I spent with him.
To back track this week I decided to try and catch up with people. It started with
drinks with Burls in the city , then the two hour walk with Bob on Sunday. On
Monday it was banking and HCF catch up. On Tuesday morning I met Murry
halfway between Bowral and Penno - ie: Macarthur Shoppng Centre. On Tuesday
night I catched up with Burnsie and Vonnie.
It was a late night - 1:30am playing 500. I got up at 7:30am and went to Smiths
Lake got there at 11:15 am had a cuppa, a walk , lunch, a kip on the lounge with
this view and then drove home- leaving at 3:38 and home by 7:00pm. I went for
the run after dropping 16b to a friends place. 13g is at Umina with a friend for the
week.
Tommorrow I am going to Kiama to see who I can catch up with.
cheers Plu
Kiama Visit
Posted by plu, Jan 7 2010, 08:15 PM
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Hi all,
6km run
After a solid sleep I was up and out the door by 9:30am. I headed to Kiama via the
harbour bridge and arrived at Paul and Therese's at East Beach around midday.
After chatting and catching up for a couple of hours about Bowral days and what
everyone is doing it was time to go.
I headed up the coast 6km and I was in Tim's world. As I was driving around I was
wondering where he would do his running for his ultra training. I arrived at 3:00pm
and for a couple of hours we just chilled and talked all things running.
On the way home I decided to headed back via Picton and even though it was a 40
km further trip there was less stopping and starting.
As I was approaching the Lighthouse Interchange on the M7 I saw a cool runner
with a back pack and white shirt walking along the cycle way - not sure who it
was.
cheers PLu
Catch Up Friday
Posted by plu, Jan 8 2010, 07:40 PM
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Hi all,
6km run
Spent some time at home sorting out a few things ( moving books, washing
curtains, mowing lawns) waiting for 13g to come back from Umina, 16b went to
the beach , Jenny had to do interviews for some last minute staff replacements for
2010 and I helped John and Belinda with some computer purchases.
In between all of this I was catching up with what was happening in the world of
running through Cool Running.
Have a good weekend all.
cheers PLu
Friday Update
Posted by plu, Jan 15 2010, 12:42 AM
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Hi all,
Saturday 9th January 6km
Sunday 6km
Monday 6km walk and 6km run
Tuesday 6km
Wednesday 6km
Thursday 6km
Friday 6km - to do
Been up at Avoca this week. On Monday I walked with Justin to North Avoca
Terrigal and Erina. While he went on to the shops I ran home. I was out for 2
hours. The rest are just normal runs I do up the coast. Though I found out by FB I
was spotted by Darren (Bear) and Sharon (Miss Gazelle)
On Wednesday I went to Killarney Vale to give my support to the new owners of
Kerrie's Runners Shop which has now been moved by. Kerrie died of Cancer in
July last eyar and I had been buying shoes off him for almost 30 years. I popped in,
introduced myself and brought 13g and my self some running shoes.
Otherwise here is my new mate - not mine but he likes me a lot
Tomorrow I will be at the Rocks for my parents 50th wedding anniversay - which
also means I will be 50 this year.
cheers Plu
Weekend That Was
Posted by plu, Jan 17 2010, 07:56 PM
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Hi all
Saturday 16 January 6km
Sunday 17 January 6 km road and 6 km beach run
We had a great night for Mum and Dad’s 50th wedding anniversary. We went on a
2 hour Tall Ship cruise then dinner in The International Terminal at the Wild Fire.
All the children and grandchildren were able to come.
Anyway we caught the last train out - the next one was an hour wait. Up the next
morning and popped back to Avoca. On Sunday in the arvo there were a few
storms so it was on and off the beach a bit. Later when it cleared the tide was low
so I decided to do laps of the beach and – guess what – yes 6km.
Each evening I get on the mountain bike and cruise around the parks and foreshore
of Avoca Beach. When I get to the Oval I do this boot camp session for 20
minutes. I saw a sign on a pathway to the beach about a US Army trainer here for
holidays – he was doing some sessions for those interested. So I popped over to
view a session and adapted a few things for a little work out of mine- gee it is hard.
Lots of muscles I don’t use.
I quite like it and might try and keep it up to improve my core.
cheers Plu
The Week That Was And Smashed Toe
Posted by plu, Jan 24 2010, 10:10 PM
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Hi all,
All the runs at Avoca but mixed up a bit due to smashing my toe on Tuesday night.
All the runs since Wednesday have been barefoot along the beach - I could not
wear shoes
Monday 18 January 6 km
Tuesday 19 January 6km
Wednesday 20 January 6km - beach run
Thursday 21 January 6km - beach run
Friday 22 January 6km - beach run
Saturday 23 January - 6km beach run - right in time for gale force winds and
storm - no one else on the beach except for Jenny walking and me
Sunday 24 January - 6km beach run
I have not looked closely but I think I have run the equilivant of every day since
December - if I count the double runs. From this week I will be back to normal
running - hoping for 3-4 times a week. I have a nice base now. Not sure what for
though.
Life
On Friday 16b became 17b.
cheers Plu
Back To Normal Transmission And First Run With A
Watch Since September 2008
Posted by plu, Jan 26 2010, 10:16 PM
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Hi all,
6km run with a watch/HRM - first time in 16 months - see below
Well this life style is now over. Back into the real world. Had a great break -
family , friends, reading and lots of running
Today I ran with a watch and a HRM for the first time since September 2008. One
thing I noticed is that my eyesight has gone even more. What sort of watch do you
wear Uncle Dave? I just pressed buttons along the way - I could not see a thing on
the watch.
Pretty even times considering. Also the first run with shoes and the toe was
reasonable.
6km 34:55 5:48 per km
5:44 HR 117
6:00 HR 126
5:55 HR 125
5:55 HR 136
5:47 HR 124
5:31 HR ?
Also here is my Heartrate stuff for 49 years old:
Resting Heart Rate (RHR) 60 bpm
Maximum Heart Rate (MHR) 175.35 bpm
Working Heart Rate (WHR) 115.35 bpm
cheers Plu
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
February 2010
Thanks Pursuit Performance
Posted by plu, Feb 4 2010, 10:45 PM
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Hi all,
6km 33:14 Average HR 124 pace 5:30
Special thanks for the promt service by Pursuit Performance and their service
arm Fitness Maintenance.
I sent my watch and transmitter by Express Post and the whole turnaround was in 4
working days. Not only did what was needed but did a service and suggested I
replace certain things because the watch is 4 years old. Good as new.
Now I just need to allow time for my smashed toe to heal Two weeks now and
not much better.
cheers Plu
Week Off And Some Interesting Stats On Today's Run
Posted by plu, Feb 9 2010, 07:36 PM
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Hi all,
6km 15 oval laps 32:07 minutes, 5:20 per km, HR 133/153
I had a week off to try and get my smashed toe to heal a bit. This arvo I just wanted
to go for a run - I headed out around the school oval for 15 laps. I had the watch
and HRM and spent the first half trying to work out the maths in my mind how fast
I had to run each lap for about 6 minute pace. Meanwhile I was running laps beteen
2 - 2:15 - too fast. Anyway I settled around this area and finished totally spent. I
collapsed on the track while touch footy training was just finishing inside the track.
5:11 per km hr 113 Percentage of Maximum HR 65 %
5:19 per km hr 132 Percentage of Maximum HR 75 %
5:25 per km hr 134 Percentage of Maximum HR 77 %
5:34 per km hr 139 Percentage of Maximum HR 77 %
5:27 per km hr 138 Percentage of Maximum HR 79 %
5:05 per km hr 145 Percentage of Maximum HR 83 %
cheers Plu
Brand New Different Run Today
Posted by plu, Feb 10 2010, 08:03 PM
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Hi all,
6km 40minutes AVE HR 134 MHR 154
We ran 5 laps of the school cross country course. Pretty tough course - I feel. Mark
ran with his iPhone Run Keeper and I clicked km when he told me. Each lap was
about 1.3 km all on school grounds. I might have a Run Keeper thingy to look at a
bit later.
Never ran on this course and I found it hot and hard. Mark has 6 foot in a few
weeks and is looking good. I feel in pretty good condition atm and feel I would run
a good 6foot if I was entered. Though not having to worry about it is a nice
feeling.
Maybe it is the holiday running, or watching what I am eating but my weight is the
best it has been in years - I was almost 76kgs after the run which means I am
probably all the time now on 78-79kgs.
The stats for the run a re a bit over the place but interesting for a hilly cross
country course. The hardest secion ws the 300m along the grass of the oval. We
stopped for water on one of the km - no point thrashing ourselves too much.
6.12 hr 135
5.39 hr 148
5.59 hr 148
8.40 hr 124 two minute break brought the HR right back
13.21 hr 148
cheers Plu
Sunday 6km
Posted by plu, Feb 14 2010, 02:40 PM
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Hi all
6km 34.45 5:48 per km ahr 124 mhr 136, weight after run 78kg
Congrats to Horrie for his win in the 50km at the Caboulture Dusk to Dawn and to
Belinda or third and her 100km in 12 hours.
Today's run has been brought to you by Ewen. He suggested I try and run at
130bpm. It did not start that way but I niticed I was still under 6 minute pace at the
first km and the HR was low.
So I ran the whole run watching the heart rate and notieng how it climbed on the
hills and how I eased up to bring it down after the peak - still aiming for under 36
minutes and under 6 minutes for each km. In the 5 km I sneezed and the HR went
from 125 to 188bpm so I slowed for a while to bring it down - just a few seconds
but this pushed the km to over 6 minutes. Besides that blimp and one otehr the
MHR was 136.
5.29 113 ahr 65 %
5.49 129 ahr 74 %
5.47 122 ahr 70 %
5.40 133 ahr 76 %
6.14 128 ahr 74 %
5.43 126 ahr 72 %
Life
@17b got 2nd in the Open Boards Event at the Surf Life Carnival yesterday at
Bugan Beach. He checked his heartrate during the week in the evening and it was
48 bpm.
Went o Avoca on Friday night - air conditioning unit blew up - had to check it out.
Question: Been asking a few friends on Facebook on new type of phone. What do
you think Nokia E71 or iPhone. What do I use in a phone? Above average phone
calls and text messaging. Need speed dial and blue tooth speakers for car. Don't
listen to music. Do like to check the web and pull across my Outlook Calendar to
my phone. Use gmail. What do you use and why?
cheers Plu
Cross Country 6km
Posted by plu, Feb 16 2010, 07:21 PM
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Hi all,
6.3 km , 38.07 , AHR 130 @79% pace 6:19 per km
Heart rate up due to hills even though slower than last 6km. I guess that makes it a
better work out compared to a 5 minute faster 6km with AHR 124 bpm???
Anyway I enjoyed working the hills to try and hold some pace. Only in the last km
did I get under 6 minutes:
6.20 123
6.13 128
6.15 127
6.08 170 - hrm stuck for a while
6.16 130
5.54 147
0. 59 145
Hmm maybe the average is a bit lower due to the 4th km.
Tomorrow some easy intervals on the track and on Thursday I might join MArk
Mik for one of his last long runs before 6 foot.
Cheers PLu
6km Including 5 By 400m Intervals
Posted by plu, Feb 17 2010, 08:47 PM
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Hi all,
6 km run with intervals
I went down to the oval and softballers were training and the rowers were doing a
really tough fitness session. We went through the bush for a 700 m warm up and
then did 5 400m intervals around the rowing and softball training. We only started
the next one when my heartrate got to 100bpm - that took between 90-120 seconds.
The we did a few km bush warm down.
Here are the stats:
Warm up
5:28 minutes 115bpm
400 intervals - Time - AHR- MHR
1.24 - 140/150 bpm
1.30 - 144/155 bpm
1.33 - 144/155 bpm
1.35 - 144/156 bpm
1.39 - 141/155 bpm
Warm down
18:00 AVR 137 bpm
Weight 77kgs
cheers Plu
20 Km Run
Posted by plu, Feb 18 2010, 07:31 PM
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Hi all,
20 km, 2:13, AHR 123/ MHR 156, 6:36 per km, weight 76 kgs
Okay - for the first time this year I did not run 6km. I ran 20km on this course
http://www.gmap-pedometer.com/?r=3480687 It is a pretty hilly 20km - open up
the elevation on the map link. The run includes about 5 minutes of breaks. We
consciously tried to keep the pace slow and as we ran along I was explaining what
part of the 6 foot track we would be on now. Only to finish the run I let MarkMik
now "and now you will start Pluvio"
5 km 29.13
10 km 1:01:37
15km 1.39.06
20 km 2.12.17
5.59 116ahr
5.33 118
5.38 128
6.14 127
5.48 113
6.29 129
6.43 116
6.30 131
6.15 131
6.26 131
6.22 138
7.20 123
6.18 128
10.45 125
6.42 121
6.07 127
6.38
6.53 129
7.08 139
6.23 142
0.46 141
I felt good after this run - now can I go back to 6 km runs?
cheers Plu
• Comments: (1)
Sunday 6 Km And Runkeeper Of 20km Run
Posted by plu, Feb 21 2010, 07:50 PM
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Hi all,
6km 37:02 AHR 115 MHR 140
The foot pod calibration is a bit out. I reach the km point before the watch hits it.
Used today's run to get it right. I will see if the changed settings will work
tomorrow.
Anyway MarkMik uses RunKepper with his iPhone and here are the stats for out
long run - it shows the elevation well.
cheers Plu
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
March 2010
Singapore Day 1
Posted by plu, Mar 1 2010, 11:56 PM
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Singapore
Day 1 March 1 1010
90 minute run
I arrived at 11:00pm Singapore time which was 2:00am Australian time – I was
tired. I got a map before I went to bed and asked two important questions where
can I run and where are the Buddist temples.
After breakfast I headed to the Buddhist Temples and participated in a prayer
service., After this I went to Waterloo Street and found the Catholic Welfare
Centre and went in to see their Caritas section – were are supporting Caratis at
school this term. After this I came across a universty and I popped in to see the
course for ICT and Social Sciences. I was escorted by a guard to the information
section – they were most helpful. After this I popped through the colonial sector
and walked up and back Orchard street where Jenny and I stayed in 1989.
During this I was texting Cool Runner Anth who lives in Singapore and we
organised to meet up at 4:00pm in Raffles City. So I walked home and decided to
go for the run I planned. Well I planned it but it did not go to plan . I ran around for
90 minutes hopelessly ( not badly Mum and I was safe) lost but I saw quite a range
of things and a cross section of society which you can see in the photos. During the
run I found a river and followed it ( did I say it was very hot – I left at 1:00pm), I
went off the northwest corner of the map for 20 minutes lost - north of Kalang St. I
was trying to make my way across to Little India. I found Arab Street, Little India
(I spotted Raffles Hospital and thought I would pop in ( I did not) and roamed
throught the retail district back to the hotel.
Well essentially that is my day – I am now going to see Anth. Just back from
chatting with Anth. Now I have learnt about the maze of interlocking walkways
between buildings and underground shops. I thought some of the streets were a bit
quiet - everyone is either underground or on the lower levels of interconnected
office buildings.
educed 82%
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542 x 4 (72.83
educed 79%
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267 7K)
462 x 2 (37.67
educed 85%
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268 6K)
640 x 2 (51.66
pore Day 2
Singap
d Mar 0, M
Posted by plu, M 2 2010 11:40 PM
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tes. ing ees use
satellit Amazi how tre can cau so much trouble In the we e. re
etland ther are
any o
too ma trees so the comp pany in pa ell t
artnership – I will spe out the detail of the
organis ost- t
sations in another po has set up a wire ork
eless netwo all aro w
ound the wetland.
d tos. g
I asked how it was done – and took a few phot During the walk they have e
rs
shelter in each s y
shelter they have som solar pa
me ch e or
anels whic generate power fo the
ss ts
wireles hot spot – quite c an d
clever for a isolated and wet a area.
educed 80%
Re %
500 x 375 (66.08K)
A few other bits of information I found of interest. Yes about real estate. It costs
about 200k for a two bedroom unit. Levies are paid but the government is
responsible for the lifts and painting outside foyers etc. No strata managers to
speak of. Unit sizes are around 100square metres and you have to own them for 5
years before you can sell them on. This is because the government subsidises the
purchase and selects who lives where. I remember reading about this during my
Masters degree. There is a belief in a pluralistic society rather than a multicultural
society so the government makes sure each community has a mix of Chinese,
Malays and Indians etc.
Just for some objective evaluation. The HPs at Hort Park were hard to read in the
sun. Also if you clicked too much , like young kids would do, it was difficult to get
back to where you needed to be. In the wetland I felt like Mr Gadget man with my
flip camera , camera and phone as well as the netbook. I asked about this and they
said the netbooks were introduced in 2007 and received good reviews from the
children who used them but they have plans to go a bit smaller. In Chinatown the
Learning Trails actually use Nokia phones.
I got back to the hotel and wanted to go for a run. Yesterday for those who don’t
know I did a discovery run for n90 minutes because I got lost. Today I wanted to
be a bit more sensible so I went to the area along the river and the harbour – very
much like Darling Harbour. Good run for about 50 minutes. Everywhere I go I see
these three huge buildings that are being built which what I can only call a ship on
the top joining them together. It has really got my attention – pretty impressive.
Don’t know what it is called.
A few have asked me for the link to the Conference here it is:
http://www.ictlt.com/conference.html
Ewen - If I have time I will try and find Singapore Sling
Cheers Plu
PS: Only thing of note is that I have to take my glasses on the runs I do so I can
read the map to tell me where I am going. Well the glasses fell out of my pocket. I
found a reasonable pair of glasses in a shop an found a ripper of a pair that fold up.
Now I can put them in my pocket to see/read when I run.
Singapore Day 3 - Plu's Time
Posted by plu, Mar 3 2010, 08:02 PM
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Hi all,
60 minute run
For those who are interested here is the report on the business part of the day with
10 photos.
Just out of interest is any one on cool running interested in these posts? I cannot
tell if you are reading them.
Now what else did I do? We let me go in reverse for you. Wi-Fi is in the foyer of
the hotel and there is a bar there ( see photo) so I sit in the bar work for a few hours
doing my report for the day checking school email and personal email. By this
stage I have had three beers which cost me $42 after this I go to the Fountain
Courtyard - the one under the round-about for a $5 meal which fills me up.
In the morning I have a huge breakfast. I start with cereal tea and juice. Then I go
to the hot food and a lovely elderly lady makes cooks my eggs in front of me and I
have some bacon with them. I also throw in some Asian hot food. After this I go
for the fruit and some yogurt.
This actually sees me through the day. I might have a banana around lunch time,
lots of water and a juice from the shop. Speaking of the shops here they have food
shops and no drinks with them - the bottle variety. I have to find a separate drink
shop for a drink. I now have heaps of bottle water.
This arvo I went for another adventure run where I turned right a block from the
hotel and I had to run a couple of km before I could find a crossing over the road.
Everyone has me scared about J walking etc. I could not have crossed anyway
because there was a fence in the middle of the road. I had forgotten about chewing
ules.
gum ru
g o my e nd
During my run I stopped to put on m foldable glasses an read the map – se ee
photo. This is wh I realis where I lost my glasses ye
hen sed ut
esterday – I pulled ou the
camera and dragged the gla
a with .
asses out w them. I was actu ing
ually looki for a
hist n run her was g
Buddh shop I spotted on my long r the oth day. I w trying to find a metal m
used in meditation ce
bowl u . d ng
eremonies. Found the shop and then got lost runnin
ds ndia
toward Little In again.
Once h
home I dec ut
cided to pu on log p s r. ot
pants to go to Raffles Long Bar I was no that
ssed with it. So I took some ph
impres k h re
hotos and left – much nicer her where I now.
ce e e ents
The nic areas I would like to see are for reside only.
essed up an no plac to go. I w to fin another bar on the top of a
All dre nd ce went nd e
aper I was told abou but I cou not find it. So I w back t the hote got
skyscra s ut uld d went to el
nto ar now y ion
back in the gea I am in n and came to my workstati at the b bar.
hat ut me
Well th is abou it from m for now Tomorro the Co
w. ow onference s i
starts and it will
delegates. I will blog directly i
be full on with over 1000 d g og
into the blo in the liink
above about the conference proceedi
e ings.
ou ow ngs
See yo soon. Ho are thn going w the Si Foot Tr
with ix e ked
rack - have not check for
e.
a while
educed 80%
Re %
375 7K)
500 x 3 (72.37
educed 80%
Re %
375 9K)
500 x 3 (53.39
%
Reduced 80%
375 K)
500 x 3 (32.9K
Singap
pore Day 4 - Plu's Time
d Mar 0, M
Posted by plu, M 5 2010 02:24 AM
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Hi all,
un
No Ru
Here is my prof - post
s
http://m ss.edublogs
martinplus 0/03/04...conference-
s.org/2010 -day/
I am ve relieve to post t Cool Ru
ery ed to h prof
unners - I have been juggling p emails and
o cational blo
posts to my educ og.
u well. e
Now I will tell you the Plu side as w I woke up this m nd
morning an I could not n
my 90 s S c.
find m wallet. 9 minutes till why I came to Singapore and I was in a panic After
tial
the init shock I said to m m M
myself calm down Martin and w mbered
work it out. I remem
t as ce he n nd
the last time I used it- I wa at a a nic noodle place in th Fountain Plaza an paid
for the meal. I di rememb getting bumped by a girl while gettin a drink and
id ber b ng a
also lat someon going p me wh I when I was ben
ter ne past hen n r
nding over getting ann
am. ght
icecrea I thoug this mo t m n.
orning that is when my wallet was taken I had wo oken up
0am ve o e
at 7:00 to hav an easy breakfast. Because of the time difference I though I ht
d he o he y with
should ring all th banks to cancel th cards. I was really P... off w waiting a g
ong o son o
very lo time to speak to a real pers for two cards. Fo d
ortunately I have a direct
er d ll
numbe to CBA at Penno - ( that is a gold card let me tel you - I probably sh hould
ve mpt
not hav it) and I got prom and reli iable servi for that card. All I can say is get
ice t
e all
mobile roaming and have a the num our
mbers in yo phone. .
Well gguess what I am a fraaud. I did ffind my wa ought I had lost mon but
allet - I tho d ney
ot
I forgo that I got a few thi e nted me
ings for the kids which accoun for som money I y
ht
though was miss sing. So paartly embaarrassed an relieved and after I while I centred
nd d r c
started to e
and I s Conference in a diffe
enjoy the C e e
erent frame of mind.
I came back to m hotel af the Conference to type up my notes a then went to
e my fter t and w
a netwworking nig which was really good. Af this I c
ght- y fter k tel
came back to my hot and
teh es e w prof and or
sat in t wifi are (which is also the bar) and wrote my p blog a one fo you
now.
Runni
ing
EDIT: No run today and I put an exp f o e o
pression of interest to the Race Director of
the Six Foot Trac but now have dec
x ck w t
cided not to run - not ready me d
entally and
physically.
os ot he ve.
I have attached a few photo in case you did no press th link abov
educed 80%
Re %
375 7K)
500 x 3 (41.37
educed 80%
Re %
375 5K)
500 x 3 (55.05
educed 80%
Re %
375 9K)
500 x 3 (58.69
cheers Plu
hed
Attach thumb bnail(s)
educed 80%
Re %
375 1K)
500 x 3 (48.21
educed 80%
Re %
375 4K)
500 x 3 (48.64
%
Reduced 80%
375 K)
500 x 3 (31.9K
%
Reduced 80%
375 K)
500 x 3 (35.4K
Monda 6km An Februar Running Log
ay nd ry g
d Mar 0, M
Posted by plu, M 8 2010 07:35 PM
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Hi all,
Monday 6.5 km 39:23 Minutes AHR 133
Laps of Cross Country Course
7.52
8.00
7.51
7.50
7.48
Seems to be about 1.2km per lap.
2010
January
6 6 7.6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6= 163 km
February
6 6 6 6 6 6 20 6 =62
cheers Plu
Tuesday 6km Run
Posted by plu, Mar 9 2010, 10:38 PM
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Hi all,
6km run 36:19 HR 115bpm
I had a meeting after work at Sydney University 5:00pm but knew I would be late.
I was out the door by 5:20pm but just thought with the traffic I would be late.
So I went home and went for a run.
Been having trouble calibrating the foot pod. I don't really understand how to do
the calibration. I think my pace have changed.
Been on 1.0 for track running. But I have been recordning longer than the distance
run. So I reduced to 0.998 for the first 3 km and still too long so I reset it at 3km to
0.996.
Now that was way out again - so this time I have set it to 1.2 for the next run. I
know I have to divide something by something to get the ratio - brain not working
on this front.
cheers Plu
5 Laps Of X - Country Course
Posted by plu, Mar 12 2010, 10:20 PM
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Hi all,
5 laps of X - Country Course - at least 6km AHR 170
I have given up trying to work out how long a lap is. I did work hard in the laps
today but I dont think at an average of 170bpm.
Anyway here are the split times for each lap - I was moving at the end and I ran 3
minutes faster than the time for the same course on Monday.
7:39
7:34
7:44
7:05
6:22
For the record on Monday I did:
7.52
8.00
7.51
7.50
7.48
Thoughts with 6foot track runners tomorrow.
cheers Plu
Sunday 6km
Posted by plu, Mar 14 2010, 02:48 PM
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Hi all,
Sunday 6km 32:28, 125/146 ahr/mhr, 5:25 per km
5:30
5:34
5:31
5:27
5:37
4:47
I was very surprised at how even the pace was - the end is mostly downhill and is
often proportionally faster to my earlier pace.
Special congrats to all the Six foot Track Runners.
cheers Plu
Monday 6 Km And Calibration Help Please
Posted by plu, Mar 15 2010, 06:29 PM
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Hi all,
6km 33:42 3km in 17:06 115/132; 3km 16:36 126/139
Still trying to calibrate the foot pod.
For the first 3 km the foot pod measured 2.76km for 3km run. I had it calibrated at
1.002.
For the second 3km the foot pod measured 2.8km for the 3km run. I had it
calibrated at 1.010
Does this mean it is out by 80m per km for the first three km and then about 60 m
for per 100m for the second three km?
If I am right does this mean I have to push the calibration out to 1.100? Any help
would be great.
By way of background on my last calibrated run I was calibrating in the other
direction 0.99-0.98.
Plu
Tuesday 5 Laps Of Cross Country
Posted by plu, Mar 16 2010, 06:50 PM
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Hi all,
Tuesday 5 laps of Cross Country 6.7 km 38:38 126/139 ahr/mhr, 5:44/km
Each lap is about 1.3km
7:44
7:41
7:40
7:49
7:42
Just too it easy and even r
ok ver ly es s
running ov the hill course. This make Friday's time
minutes loo pretty s
of 36 m ok solid.
I think I have the foot pod right now. I will test it again o one of m normal 6 km
k e on my l
know well
runs I k l.
s he
Thanks for all th tips.
cheers Plu
Thursd 5 Laps Of X-cou
day s untry
d Mar 10, PM
Posted by plu, M 18 201 09:16 P
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Hi all,
day try
Thursd 5 laps of x-count
36:15, ahr 150 b 5 e r
bpm ?, 6.5 km, Pace 5:30 per km
he er e he e.
With th foot pod the faste I run the shorter th distance
Ran wi MarkM - his first after hi successf debut 6
ith Mik is ful k s
6foot track - he needs a
aining part
new tra after this "r
tner now a r
recovery run"
7:48 117 AHR
32
7:06 13
83 t h recovered on
7:06 18 - felt a surge in heart rate at top of a hill - must not have r
or
monito for a wh hile
80
7:18 18
46
6:55 14
cheers Plu
1250m Pb And 6
m 6km
d Mar 10, PM
Posted by plu, M 21 201 07:20 P
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Hi all,
Saturd 1250m pb
day m
Sunda 6.5 km 39:09 118
ay mhr 5 m
8/139 ahr/m for 5:59 per km
While I have bee doing m cross co
en my now hen o
ountry runs at work n and th I get to
watch the rowers doing the core wo
s eir hey ery
orkouts - th are ve fit.
The sta aligned in relatio to my ch
ars d on port o
hildren's sp and I was free to go to Penrith to
of er s y een or
watch the Head o the Rive for girls schools. I have only every be there fo the
Nepean Triathlon so It was interestin seeing it from ano
n n s ng i pective. Th
other persp he
with the m was e
Eights lined up w me at 500m of t 2000m race . I w not sure how fast they t
would go over 20 as w
000m and when I wa asked, was told ab bout 6 min lped
nutes, I gul
and rea ould have t move to run and cheer at the same tim So whe the
alised I wo to o c e me. en
were 0m d ing.
girls w at 250 I started running and shouti I was definitely sub 4 pace and
he e
soon th cyclists caught me and the c he 0m sed w
crowd in th last 500 so I eas up. It was a
ast
very fa 1250m PB d ool rd
and my scho got thir in the ra ace.
nal opportunities kids ha these d
Pretty inspiration - oh to have the o ave days.
was d or eks
There w a fund raiser in Bowral fo Murry but I knew a few wee ago I mightm
ve ble e
not hav been ab to make it. So I hheaded to Avoca with a pile of Year 12 essays
A h
k. myself a br
to mark I gave m reak and w for a 6km run in I was qu surpris at
went 6 n. uite sed
ry art
the ver low hea rate.
cheers Plu
Reduced 92
R 2%
1152 x 864 (139.24K)
educed 92%
Re %
7K)
1152 x 864 (88.7
s y
5 Laps X-country Course
d Mar 10, PM
Posted by plu, M 22 201 06:35 P
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Hi all,
y 35:06, 136
5 laps x-country course: 3 3
6/172, 5:43 per km average
d y l m he the d
We had x-county at school today so perched myself on th top of t hill and
ners er
cheered the runn on ove the top.
n ops d ould not qu
Then in the arvo I ran 5 loo - fastest I have done it in to date. Co uite
hem
keep th all un utes that w al.
nder 7 minu - not t that was the goa Pretty ev times ven
thoughh.
Time p lap and AHR
per d
31
6:57 13
34
6:50 13
37
7:01 13
38
7:13 13
72
7:03 17 ?
The ru felt good - no sore
un d l. ougher
eness at all In fact I am now noticing how much to
e ce ing o oss ry
it is to run on the road sinc I am doi more of these cro countr runs.
cheers Plu
31 Minutes Of Everything With Some Stats
Posted by plu, Mar 24 2010, 06:45 PM
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Hi all,
31 minutes of everything: 128/148 ahr/mhr
After a post school meeting I headed to the oval.
Seasons have changed - football trials - so I had to work around soccer balls during
my session today.
I did a circuit of all the ovals then five 400m runs and with a one minute walking
break. I decided 20-24 per 100m of the 400m was too fast.
I want to run at 4:30 pace comfortably so settled for 27 second 100m for at 1:47
400m. I had trouble going that slow. Towards the end I was able to get to 1:47 and
feel comfortable. Eventually I want to be able to run more than five rather than
pushing five at a faster pace and hoping for the end.
This time rather than waiting for the heart rate to drop to 100 bpm I did a walking
rest for 60 seconds and went again - most of the time my heart rate was 112bpm
when I started again. If I keep doing this it will be interesting to see if the heart rate
gets lower in 60seconds for the same effort.
Then I went around all the ovals again and did a core session with a softball base
run between each small session of core . I did 5 by 6 sessions of activities with
each set activity broken by a softball base run. And then around the ovals again
I will try and make sense of some of the figures:
Oval run 600m - 3:34 - 127bpm
400 interval - 1:44 - 127bpm
Rest -104bmp
400 interval - 1:39 -145bpm
Rest - 107bpm
400 interval - 1:40 - 146 bpm
Rest - 107bpm
400 interval - 1:41 - 147bpm
Rest - 108bpm
400 interval - 1:43 - 146bpm
Rest - 105bpm
Oval run 600m- 4:04 -126bpm
Rest - 100bpm
Core session - 116bpm
Oval run 600m 3:43
cheers PLu
5 Laps Of Cross Country With A Difference
Posted by plu, Mar 25 2010, 10:42 PM
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Hi all,
5 laps of cross country with a difference
35:30 - 6+ km
7:15
6:53 - 14:09
6:29 - 30:38
7:37 - 28:16
7:14 - 35:40
On the third lap we tried something different - we smashed ourselves in the
beginning of the third lap and dealt with the fatigue for the final two laps.
A good lesson in even running because the time made in lap 3 was lost in lap 4 -
the overall time still pretty solid.
cheers Plu
Very Easy X-country 6km
Posted by plu, Mar 26 2010, 07:48 PM
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Hi all,
6km 41:55, 122/178
I went for a very easy 6km on the cross country course taking in the atmosphere
and sun. It was this easy in terms of pace. The run also prompted these thoughts..
8:20
8:07
8:28
8:53
8:04
cheers PLu
Avoca 6km
Posted by plu, Yesterday, 07:11 PM
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Hi all,
Avoca 6.5 km - 39:00
Well done those in the Ironman in Port Macquarie. I am envious.
Plu
5-6km During @14g Tennis
Posted by plu, 21 minutes ago
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Hi all,
5-6km, 35:55, 114/136
Went to Maccas at Dural to pick up @14g and when I arrived 14g rang to say they
had just left and they were on the Harbour Bridge.
So I popped out the phone and talked to Murry for an hour.
While on the phone I heard two text messages come through. 14g was even later - -
a retread came off the bus as well.
Anyway it was a nice chat.
17b had 5 exams last week and Extension Maths on this week Wednesday. He has
been home studying well. Jenny was at a PT night for her school. Took 14g to
tennis and while there I went for a run through the bush behind and around penno
park.
Also saw Phillip Ruddock walking home - said hi to him as I ran by. Seen him a
few times when he goes for walks.
Busy this week - might try and squeeze out a run tomorrow night after Year 12
Parent Teacher night. Out all day and night on Wednesday at Homebush for Music
Festival - then holidays.
cheers Plu
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
A p r il 2010
W e d nesday 6km
Posted by plu, Apr 1 2010, 09:16 PM
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Hi all,
6km 35:04, 114/129
Spent the day following 17b around to rugby, home, driving lesson and then a
party drop off. Meanwhile 14g was performing at the Easter Show - in a band with
the saxophone.
116 AHR
119
120
123
127
123
Also updated my other blog.
cheers Plu
Good Friday 6km
Posted by plu, Apr 2 2010, 07:05 PM
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Hi all,
Good Friday 6km , 114/132, 34:09; 5:42 per km - right on 2 hour half - my
goal pace for years to come
5:58 112
6:11 116
6:03 116
5:44 126
5:36 126
4:35 130
18 minutes for 3km and came back 1:51 minutes faster. Still a good heart rate for
5:23 per km last 3km.
Spent the day with a hand saw, and clippers in my hand wandering around the
backyard.
cheers Plu
Saturday 6km
Posted by plu, Apr 3 2010, 04:31 PM
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Hi all,
6km 32:41, 121/146, 5:22 per km
5:31 110
5:44 124
5:26 123
5:30 133
5:25 131
5:03 142
Then jumped in the car 17b wanted to get some hours up for driving. Went to Lord
Street North Sydney to visit my sister.
cheers PLu
Easter Sunday 6km
Posted by plu, Apr 4 2010, 03:27 PM
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Hi all,
6km 36:14 6:02 per km
6:11
6:12
6:01
5:50
5:51
5:45
17b must be reading Tim's blog he keeps going out at night with no shoes
cheers Plu
Running Faster For A Lower Heart Rate - Confirmed
Posted by plu, Apr 5 2010, 03:06 PM
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Hi all,
6km 33:50, 129/174, 5:39 per km
5:50 115
5:53 126
5:44 125
5:55 132
5:45 132
5:01 138
Running fast for a lower heart rate. It has been a couple of months now since I
have been running with the heart rate monitor again. Initially noticed that my heart
rate is slower for for a faster pace compared to 18 months ago. I just wanted to
give it a bit more time over different paces that I run. These 5:40 pace runs are
much easier on the heart rate - now to get the same heart rate for 5:30 pace..
Murry - there was no picture in the last post.
cheers Plu
Morning Tea And Long Way Home Through The Bush 16km
Posted by plu, Apr 6 2010, 03:58 PM
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Hi all,
16 km, 2:20 hours, 114/174,
6:42
7:04
6:05
7:04
7:41
8:10
9:22
10:39
14:08
9:26
10:31
13:26
7:45
7:50
6:31
6:16
1:24
I had morning tea in Cherry brook and Bowral this morning. I had to miss Bowral
because Cherrybrook got in first. I decided to run over and had in my mind a long
run back through the bush. It was good to catch up with friends from my previous
school and to see Anne R my immediate boss for a number of years - she was back
from New York - where she now lives - for a few days.
Anyway this is where I ran .
Penno to Cherrybrook Cherrybrook and around the Westleigh ridgeline. Then I
wandered around the bottom of Hornsby for a while and decided to come back
through the bush via Normanhurst.
The trail was overgrown and I was conscious of snakes - a friend of mine was
nitten by a snake running through the bush in Cherrybrook - so I am a little more
conscious of the snakes at the moment.
cheers Plu
Thursday Slow 6km
Posted by plu, Apr 8 2010, 05:46 PM
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Hi all,
6km , 37:30, 114/130
After this Twitter post I headed out for a run - did not have a lot of energy.
Average Heart Rate
115
126
117
117
122
123
cheers Plu
Friday 6km - Even Slower
Posted by plu, Apr 9 2010, 05:32 PM
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Hi all,
Friday 6km - even slower - 38:21 - 110/125
Cause I am holidays I have no real reason to have a day off- will get those when I
get back to work.
That is a seriously low heart rate of 110/125 for 40 minutes of running - I wonder
if I am actually getting any benefit from that pace - serious question for my
running readers?
Anyway going to the beach for a few days and back to work for staff PDs on
Thursday and Friday next week - two great speakers.
cheers Plu
Weekend Runs
Posted by plu, Apr 11 2010, 06:53 PM
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Hi All,
Saturday 6.7 km, 37:22, 121/142, 5:30 per km
Sunday 6.7 km, 35:28, 125/145 5:18 per km - was inspired by 4 hours of
World Cup Triathlon in Sydney on One HD
My Avoca 6 km runs for the last couple of years when I just ran were actually 6.7
km - I measured it today. Confusion because I estimated the run distance when we
moved to the unit and i was still running without watch and HRM/footpod.
Yesterday and today I timed it at certain locations with a 2km stretch I know is
accurate - from past runs
Saturday the splits were:
2km 11:46
1.4km 8:02
2km 11:11
1.3 6:22
Sunday the splits were:
2km 11:13
1.4km 7:43
2km 10:20
1.3km 6:10
Happy that I have been running longer than I thought and happy with that pace and
heart rate.
cheers Plu
Monday 7km
Posted by plu, Apr 12 2010, 11:53 PM
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Hi all,
7km 5:30 per km, 38:47, ahr 128
500m 3:50minutes
1km 6:06
2km 5:33
3km 5:27
4km 5:03
5km 5:12
6km 4:42
500m 2:50minutes
Tonight I went and watched The Girl with the Dragon Tattoo the movie was just as
good as the book.
Thought it would be in English - but once I got the hang of it I was right. Lisbeth
Salander is going to have a cult following.
cheers Plu
Avoca 7km And 17b Meets Prime Minister Mr Rudd
Posted by plu, Apr 13 2010, 07:00 PM
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Hi all,
[b]7km 38:27, 125/177
5:36
5:53
5:25
5:19
5:11
5:30
5:29
Just before this I drove to Terrigal to swap cars for 17B. I was waiting outside the
Crown Plaza Terrigal waiting for 17b to come down from a friend's room in the
hotel so I could give him the keys.
While waiting, with John a friend from Dural, we saw a car come in with number
plate C1. I saw Mr Rudd in the front seat reading a thick book. He waited a few
seconds until the car behind stopped and the AFP got out and then he got out of the
car. He walked towards the circular doors as 17b and his friends were coming out
and stopped shook hands had a little chat and even allowed for a photo - I jumped
in between the AFP and got this photo while another one was being taken.
It was all pretty exciting - well for me to watch anyway. 17b just came home and
said he was in the Gym doing a workout at the same time he was there.
cheers Plu
6 And 4 Km Run
Posted by plu, Apr 15 2010, 06:02 PM
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Hi all,
6 and 4 km runs
Avoca 6km 34.15 116/125, 5:27 per km
5.58 105
5.52 123
5.50 122
5.35 124
5.31 124
5.27 133
4 Run home from work 28:00, 113/129
Another staff day tomorrow and back to the teaching and learning next Monday.
cheers Plu
Avoca Weekend Runs
Posted by plu, Yesterday, 07:18 PM
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Hi all,
Saturday 6.7 km, 35:41, 126/145, 5:28 per km
Sunday 6.7 km, 36:57 , 117/145, 5:37 per km
Saturday
5.44 115
5.34 127
5.50 126
5.09 128
5.13 138
5.15 145 - 32:47 6km
2.53 133
Sunday
5.49 109
5.50 115
5.48 122
5.47 116
5.23 121
5.05 138- 33:44 6km
3.12 128
cheers Plu
Work To Home Run
Posted by plu, 59 minutes ago
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Hi all,
6.5 km, 44:41, 113/131
17b picked the car up for school to do things today so I I popped on the backpack
with my clothes and ran home the long way for 6.5km.
It was dark through the bush in Westleigh so had to take it easy.
I thought I was around 7 minute pace and that seems to be the case.
http://www.gmap-pedometer.com/?r=3653052
cheers
Plu
6 6 6 6 6 16 6 6 6 7 7 7 6 4 7 7 7 = 123
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
May 2010
Saturday Run
Posted by plu, May 1 2010, 07:24 PM
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Hi all,
6km, 34:17, ahr 128, 5:46 per km
5:44 113
6:00 127
5:45 123
5:43 132
5:37 176
5:25 128
Spent the day at school doing Professional Development.
In the arvo I worked on my Kindle and looked at 1537 nonfiction books costing
between $0 and $2.
Also had to get rid of 300+ duplicate contacts on my phone.
cheers Plu
Sunday Run
Posted by plu, May 2 2010, 06:29 PM
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Hi all,
Sunday 6km 33:09, 123/175, 5:31 per km
5:43 175
5:27 118
5:50 121
5:12 118
5:21 116
5:33 136
It was out and back along penno road. Not sure where the second and4 km marker
really is and lost 20 seconds at lights right on 4km. So the 5th km was about 5:05
Spent the day in the garden and chopping up the bushes I chopped down in Easter.
Mum and Dad are coming down from Main Beach this week - it will be good to
see them.
Missed 17b rugby yesterday because of school PD day - he won against St Aloys
and 14g went down in netball.
Jenny played her last comp game of tennis . After 30 + years of Saturday
competition tennis they closed the 1st division competition - feel a bit sorry for her
because I would feel bad if my running was taken away from me.
Have a good week all.
cheers PLu
Work Home Run
Posted by plu, May 5 2010, 08:21 PM
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Hi all,
6km, 40:31, 109/164
Second night of four nights of Parent Student Plenaries. 17b had a day at home -
which he can do if he has no assessments or extension classes every second
Wednesday- and had the car.
So I had a cool run home and was going to do the straight 4km home and decided
to go a little further. I measured it and guess what it was 6km:-)
cheers Plu.
Double Run Today
Posted by plu, May 6 2010, 06:09 PM
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Hi all,
6.5km ( 5 laps) cross country run and 4.5 km run home
6.5km 34:48, 134/155, 5:18 per km
Time AHR
7:11 125
7:08 126
7:02 130
7:01 133
6:24 139
4.5 km run home, 25:45, 129/143, 5:48 per km
Time AHR
2:34 128
5:50 127
5:52 119
5:31 120
5:56 140
Pleased with the run home ( wanted to go under 6 minute pace with back pack)
after the hard and I think PB cross country run at school.
cheers Plu
Saturday 6km Run, Life And Trends
Posted by plu, May 8 2010, 02:37 PM
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Hi all,
6km penno west 33:54, 119/137, 5:39 per km
5.41 113
5.59 123
5.47 122
5.37 133
5.41 125
5.06 130
Yesterday arvo after work I headed to Bowral to see Murry. It took 2 hours to get
there I stayed for 4 hours and 2 hours to get home. While sitting with Murry I
ready Mark Pesce's blog posts on my Kindle because I wanted to
understand Augmented Reality a bit better in this blog post.
I got home at 1:00am dehydrated and hungy as I had not had a drink or dinner. I sat
on the computer and checked a few things and watched some video clips of "The
Boys of Summer" - - this was a favourite clip of the 3 murrys.
I woke up this morning early as I was hungry, dropped 14g to netball at penno
park, went to AGL Hornsby to buy a heater and then back in time for 14gs second
game. After the game I went home and 17b was not feeling well so he was not
going to rugby. So this freed me up - so I played with FourSquare. I have been a
member for a while and now I have a phone where I can use it - if you become
interested follow me.
It was a too good an arvo not to go outside so I went for a run - sitting on my target
range of 5:42 per km and finished with a great average heart rate. Looks like SMH
Half next week should be fine.
cheers Plu
Sunday 6km And Mothers Day Lunch
Posted by plu, May 9 2010, 07:02 PM
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Hi all,
Sunday 6km 34:41, 121/138, 5:47 per km
5:41 115
5:57 129
5:55 124
5:53 129
6:07 127
5:07 134
Had a nice Mothers Day lunch at my sister's place - all of us together for the first
time in years.
cheers Plu
Rip Murry From Bowral
Posted by plu, May 10 2010, 07:14 PM
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Hi all,
My mate Bernard Court better known to many of you as Murry died this morning
at 4:45am of cancer.
I wrote this on Saturday morning at 1:00am
QUOTE
May 2010
Well last night I think I said my final farewell to Murry. I got a call at work from a
friend of Bernard's wife saying he was in hospital and only had a few days to live. I
was on the way to lunch duty, had two lessons to teach and Nick had the car at
school. I rang Nick and fortunately he answers his phone at school and I told him I
was taking the car. The next issue was to get home to get my car keys and then get
back to Hornsby to get the car thanks to a mate at work I got to home, back to
Hornsby left at 4pm and arrived in Bowral at 6pm. I sat with the family and a few
other friends for a while. Maria went home with the kids and I sat with Murry for a
few hours while Maria go things organised.
I sat for a number of hours listening to his breathing with a brief interlude when he
was uncomfortable and tried to get out of bed. I was struggling with what to do
when this happened. In the end I got a wrap over the knuckles from the Sister for
aiding him.
Maria got back at 11pm and we had a chat. He went downhill very quickly. I had
been in contact with him on Wednesday night and I text him on Thursday and did
not get a reply- that got me thinking. The soreness in his hip he was experiencing,
which he thought was DVT was infact another tumor in his leg which was putting
pressure on the artery hence the extreme pain and the inability to walk.
....it all happened too quickly in a 24 hour period. They had booked a campervan
for Tuesday to do a short road trip south.
I got a phone call from Tom at 5:45am this morning with the news - normally I am
pretty good with the phone but I had trouble answering it because I knew what it
was.
1980s
I first met Bernard in February 1984. I was on my first week of teaching in Bowral
and was at the Grand Hotel on Friday arvo meeting teachers from around the area.
I was living in an 1880s house Hathaway on the corner of Bowral Street and
Bendooley Road. Bernard was at Chevalier College and I was at Oxley College. .
He lived in 1A Victoria Road Bowral - the first block on the left after the pool with
Glenn and Tonia. After 6 months Glenn moved out and they asked me if I would
like to move in with them. We stayed together in this house for a number of years.
Bernard and Tonia were PE teachers ( Bernard also had Maths) and he introduced
me to running on a more formal and regular basis. He and Tonia would get up
every morning and go for a run and I would do my runs in the afternoon and I
would often run with Bernard in the arvo when he missed a morning or he was
doubling up in sessions. We became known as the three Murrys - MurryCourt,
MurrryGray and MurryPluss. I work with this guy as a furniture removalist
through university and if he did not know your name he called you Murry. Once in
Bowral we were in a Touch Football team called the Pinkettes and wore a pink t-
shirt. We were playing a team of prisoners from Berrima Goal and being a bit
intimidated we decided not to use our own names and called everyone Murry. We
succeeded in confusing the opposition as well as ourselves and the name became
associated with us.
It was around this time that triathlons were starting. Every weekend after Saturday
sport we would either go for a training run or ride and race on Sunday in a road
race or triathlon. In the arvo during the week we would ride or swim or both - the
pool was only opened for 3 months of the year.
Some of the Bowral day memories:
QUOTE
Training in Bowral pool when the temperature was 14 degree and running home
for a shower and then jumping into bed to get warm calling out to each other
across the house from out beds.
Cycling out to Fitzroy Falls and back absolutely hammering it drafting off each
other.
Our 12 km runs through Burradoo and Bowral running back along the main street
of Bowral in single file against the traffic.
Cycling to Kiama to do a 1500m swimming training session
Riding down into and back out of Kangaroo Valley
1986 was a particularly intense year of training and life for us. Murry Gray decided
to go to USA to do her Masters/PhD and came back a few years later to work at
Uni of Wollongong - she is still there. Murry Court got engaged to Maria and
decided to move into his own place on rural land. From here he trained for his first
Forster Ironman which he completed circa 1987 in around 11 hours. He revisited
Foster in 2004 and did the same time. I ran my first marathon and ran 90% of my
PBs in that year. Though the Murry household broke up during the year we still
kepted in contact with training and rides etc.
Bernard was always a better runner than me though I could hold my own on the
bike with him and I was naturally a better swimmer but he trained. I only ever beat
him once in a race it was the Deakin Spa Triathlon in Canberra in 1989. We both
stayed at different friends places and looked at each on the morning of the race -
admitting to having a "few drinks" the night before. It was going to be an
interesting race. As it turns out this was the only race I beat him in. :-)
1990s
Through the 1990s I lived in Berowra, St Ives and Galston. Meanwhile Murry was
in the middle of his 17 year stint as Boarding House Coordinator at Chevalier
College. We both had young families and kept in semi regular contact by phone
and caught up now and then. Often more frequently around the time of the Tour de
France. The intensity of our triathlon training had dropped off. Bernard got more
into cycling and I dabbled with general running with the occasional half marathon.
2000s
The mobile phone era increased our contact. In the first half of the decade he was
in the boarding house and then he built a house in Exeter when the Boarding House
closed down.
In 2004 the week after doing the Foster Ironman he joined me on the SMH Half -
he kept me honest and I was on sub 5 minute pace. Here is a photo of him then.
He only planned to run one lap and watch the finishers come in so he left me and I
went onto a 1:45 half marathon. He would always say to me you are crazy, you are
doing too many km you - will injure yourself. However, when I did something like
the run from Gosford to the Opera House he would ring me along the way to see
how I was going. He would talk to me about Ironman racing and training and until
he got sick I almost had him over the line to do Six Foot Track.
I introduced Bernard to Cool Running in person at the 2005 Fitzroy Falls Marathon
- some of you may remember meeting him then. It was also the first time we ran a
marathon side by side. We ran the Host City Marathon together but he finished 25
minutes ahead of me.
My last run with him was in Exeter a few years ago. It was a solid 5 km and he
whipped me. He took me along a course where he had spray painted kilometer
markers on the road.
Twice I managed to see him last year when we had the Year 11 and Year 12
Retreats in the Southern Highlands. He also managed a few holidays to Avoca
where we caught up. I am really glad I was able to do this.
In the last two years Bernard became more of a user of Twitter and more recently
Facebook. He followed and befriended a mixture of friends, cyclists and educators.
Some of you will know him as @bernardcourt on Twitter rather than Murry. We
actually talked about what would happen to his digital life after he was gone. We
both thought it was an interesting concept and discussion.
With the SBS live coverage of the Tour de France, the mobile phone and twitter
the last few years in June/July involved non stop contact about cycling, doping and
exercise while we watched the race. He read everything about cycling, loved
following the pro riders on Twitter - even gave one Aussie cyclist Alan Davis
regular updates on how the Dragons were going in the NRL.
I will miss you Murry. I am not sure what to do with speed dial #9 now. It will
always remind me of you.
cheers Plu
Tuesday Cross Country Run 6.5km
Posted by plu, May 11 2010, 07:14 PM
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Fe ry
Hi all,
6.5km Cross Co un
ountry Ru
, hr 30 m
5 laps, 35:58, ah 137, 5:3 per km
14
8.00 11
26
7.22 12
33
6.53 13
32
7.19 13
45
6.23 14
very even p
Not a v n n
pace for an easy run
Still de e t S f eekend. I might
eciding on what pace to go out in in the SMH Half on the we m
ho
see wh I am aro ound.
cheers Plu
day
Thursd 6km
d May 10, PM
Posted by plu, M 13 201 09:17 P
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Hi all,
6km, 3 1/154, 5:12 per km
31:17, 131 2
d
We did the run th e he H c
hrough the bush to th SAN Hospital up to Pacific Highway and y
back allong penno road - lo of hills. I don't thi we hav done th run this year.
o ots . ink ve his
We dec o
cided to do it as ben
nchmark ru for our fitness. I g
un f esults spea for
guess the re ak
minutes be
them selves - 4 m he evious time we can r
etter than th best pre t
recall and the run
felt goo
od.
Bring o Sunday SMH H
on y's HAlf
cheers Plu
Busy Weekend
Posted by plu, May 16 2010, 04:17 PM
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Hi all,
SMH Half 1:49:54
I will write a report about the run later but I was surprised not only by the time but
the ease of the run. Last time I went under 1:50 was 2006 with the Entrance Half
1:45:48
I had Murry's funeral on Friday, 14g has been on a music camp since Thursday
night and will be home this arvo ( Sunday) and 17b played a ripper of of a game of
rugby and even got to play for a few minutes in the Firsts. Actually saw David
Gallop at the game - thought that was funny given his role on the NRL and what is
going down now with the Storm.
Jenny did the 2:00am to 9:am shift for the relay for life at Castle Hill Show
Ground. @17b also got up early to help at dawn.
On Saturday night I went to Burnsie's place at Quay Grand - pasta at the Observer
Hotel, two beers and then in bed by 10:00pm. Very civilised way to prepare for a
Half Marathon just up the road.
I called into the Penno Hotel on the way home and had steak, chips, gravy and
salad to re build the protein and washed it down with, I felt, a well deserved beer.
Just one thing about my run. At the 3km mark a Facebook friend and Cool Runner
ran past me , then proceeded to run backwards and took a photo of me. Thanks
Goji.
cheers Plu
Smh Half 2010 1:49:56
Posted by plu, May 16 2010, 08:39 PM
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Hi all,
SMH Half 2010 1:49:56, 5:12 per km AHR 179
That is a net time
s e.
I stayed with a m Burns at Quay Grand at Circular Q
mate sie y d
Quay , had pasta for dinner
at the O Hotel and w in bed by 10pm I very civ
Observer H was d m. y
vilised way to prepare for a
Half M o e
Marathon and easy to get to the start.
educed 87%
Re %
540 7K)
720 x 5 (70.57
are ts:
Here a the split
2km 100:09
5km 255:51 3km in 15:00
8km 400:52 3km in 15:35
10km 5 m
52:16 2km in 11:24
km
15km 1:18:07 5k 25:51
16km 1:23:11 1 k in 5:03
km 3
18km 1:33:00 2k in 9:50
km 0
20km 1:44:20 2k in 11:2 and 5km in 26:50
km 23 m
21km 1:49:54 1.1km 5:28
educed 87%
Re %
540 3K)
720 x 5 (107.3
Thoug
ghts
er nce
First time I have gone unde 1:50 sin 2006.
Not so surprised at the time but shoccked at the ease at wh I did it. I am ve
hich ery
us
cautiou about pu ushing my yself too haard.
st
Had a loo break on the firs lap.
d k t
Missed the drink station at the Cathe as dration till Pier
edral so wa worried about hyd
Was
One. W not ha t
appy about that.
d
Walked through all the aid stations.
Had a h hich ght
heart rate of 179 wh I thoug was wrong .
Took H and on nd at eft nd
HRM off a put it o again an still tha level. Le it on at the end an the
d wn
HR did come sow - so ma s ce did el
aybe I was working at that pac - but it d not fee like
it.
ess e gear ky
A lot le people wear cool running g - luck I know a few but I missed a lot
heard were there.
that I h e
Been e day
eating all d with stteak chips and salad for lunch and chicke , veges and
en
for
mash f dinner.
to p
Great t catch up with and to meet new people e.
f
Lots of PBs.
f or
Run of the day fo me was Thomo's 1:54:...
Busy w in ia
weekend of running i Australi with No Half
orthface, H in Mel nd
lbourne an
Glassh house in QL LD.
s ing ght. city .
Thanks to Burnsie for putti me up for the nig I could take to c living.
%
Reduced 85%
480 K)
640 x 4 (63.6K
cheers Plu
Half ts
Smh H Result
d May 10, PM
Posted by plu, M 19 201 06:06 P
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Smh Half Recovery
Posted by plu, May 20 2010, 11:25 PM
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Hi all,
6km, 35:18, 5:53 per km
5.23
6.03
5.58
5.57
6.18
5.38
I have not run since Sunday and a good thing too I have been really busy.
Monday: Australian College of Educators Meeting at North Parramatta and could
not make it as I had things to do at work till late.
Tuesday: Thought about a run but it was pouring and did not feel the need so had
another days rest.
Wednesday Meeting after school and had a GTANSW Council Meeting at Norton
Street but could not get to the meeting in time - so another apology.
Thursday: Picked up some new running gear and decided it was time to go for a
run and check out the gear.
This is all part of a plan and a personal challenge on how I am going to approach
the Gold Coast Half Marathon. More details later but this is what I got: - Inner
Muscle Sportswear - courtesy of ASICS
cheers Plu
Gold Coast Half Marathon Challenge
Posted by plu, May 21 2010, 02:16 PM
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Hi all,
At 18 km, in the half marathon last week, core issues with my body started to kick
in. In 2006 when I did the same half I was a cripple for a couple of weeks if not
months after the race and I ran 1:52. So it appears the last year of so of 6km runs is
paying dividends in terms of being able to run and back up. I would dearly like to
be able to run a few more km in training without having to take days off to recover.
By this I mean a run of perhaps 10-12 km once a week and also be able to do some
intervals.
Last week's result is an indication to me that I have made progress. I had had four
days off running and did zilch stretching etc - I just let the body recover. After last
nights run all I felt was some soreness in the quads and after the run I did a few
stretches that I normally do after a training run at home.
For the Gold Coast this year. I have decided to do the half instead of the full
marathon because I want to run at a decent pace rather than just plodding along. I
might do a plodding marathon later in the year. I have a two goals for the Gold
Coast Half Marathon.
1. In training. I want to be able to have at least one longer run per week in the lead
up to the Gold Coast Half Marathon and the body feel fine.
2. In racing. I would like to run a slightly faster race at the Gold Coast but also
finish with the body feeling fine.
I don't think it is too much to ask given the progress I have made but I have been
thinking about getting some running gear to help the process.
An opportunity has presented itself through ASICS to try out the Inner Muscle
Sportswear in the lead up to the Gold Coast Half Marathon. I have an Inner muscle
top and pants to train with in the lead up to the race.
I am going to to do most of my training with the gear and record my experience to
see if it makes a difference.
I am looking forward to seeing how things unfold.
cheers Plu
Saturday's Events
Posted by plu, May 22 2010, 06:01 PM
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Hi all,
6km 33:45, 124/165, 5:37 per km
5:33 116
6:03 129
5:41 129
5:30 131
5:45 126
5:10 131
Penno Park @ 9:00am for 14g netball
Hornsby at 2:00 pm, for 17b rugby
7:00pm MonaVale RSL for 17b Surf Life Presentation Night.
Tomorrow at 8:30am on a flight to Cairns for the week for work. I going to Cape
Tribulation tomorrow night, , Mareeba Monday night, Atherton Tuesday night and
Cairns Wednesday/Thursday nights. Home Friday.
Will report in when I can, will up date via FB, Twitter and FourSquare. Maybe on
the blog as well.
cheers Plu
Far North Qld Runs
Posted by plu, May 24 2010, 09:40 PM
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Hi all,
Cape Tribulation 4km 24 minutes
Mareeba 6 km 37:18, 18:24 out and back in18:53
Last night we arrived at Cape Tribulation and it was high tide so I could not run on
the beach - so ran the back roads.
I headed on the back road doing a series of hills. I was getting dark so I went out
for 13 minutes and came back for about a 4 km run.
During the night it rained and was great to feel tropical rain on the iron roof. In the
morning we went to The Daintree Discovery Centre then we went to Daintree
Village to check out a cruise, then into Mossman to check the Gorge and the
Aboriginal Rainforest Centre.
We then headed up to the tablelands and went through Mareeba to Tolga for lunch
in a lovely place with woodcrafts.
After this we headed through to Atherton and then onto Lake Tinaroo - which I
remember as the site for the Cairns Half Ironman- to check out some
accommodation. Then we went to Yungaburra to check out the platypi and then
back to Mareeba for the night. We had dinner at the local RSL and I went for a run
along Mulligans Highway which is the road to Cooktown - well I did not go that
far.
Where I go is on FourSquare and pictures and updates appear on Twitter and
Facebook during the day.
cheers Plu
6km Soul Run - Twitvid Tells It All
Posted by plu, May 25 2010, 10:24 PM
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Fnq - Latest Update
Posted by plu, May 26 2010, 08:56 PM
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Hi all,
Atherton Tableland 6km
Cairns Esplanade 6km
Well last night's run produced the twitvid. The context was out for dinner with
some indigenous elders working at the National Parks and Wildlife Services. Doug
suggested that I turn left out the motel and run up the hill. Well I ran for almost 20
minutes and did not reach the top of the hill.
During the uphill I came out of the fog of the valley to an explosion of stars
amongst the cane fields. After a night talking about indigenous spirituality it was
just a perfect soul run. I ran out in 19 minutes and came back in 16 minutes.
Sitting in a cane field trying to get a 3g signal was pretty cool as well.
I spent most of today at Yarrabah which was brilliant - I did a "pedia of it" to give
you an idea of what I experienced. I did not want to take any photos of the
conditions to respect their privacy.
We headed to Cairns in to the lions den for the State of Origin. I managed a good
run along the Esplanade.
Here is a photo at Malanda Falls and I was standing 5 ms up from the water level.
cheers Plu
Thursday 6 Km Run Cairns Esplanade
Posted by plu, May 28 2010, 08:20 PM
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Hi all,
6km Run Cairns Esplanade - 33:40
Back from Cairns - Had a great week - very busy. Fought with snakes:
Had trouble finding 3g connections in some locations like this one at Lake
Tinaroo:
Had some great tableland and coastal runs and did a lot of work.
Saw Ellie at Taxi rank at T2
Glad to be home - netball and rugby tomorrow - normal weekend.
cheers Plu
Saturday 6km
Posted by plu, May 29 2010, 12:57 PM
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Hi all,
Saturday 6km run
35:04, ahr 119,
5.54 111
6.00 120
6.02 120
5.47 124
6.11 119
5.08 127
14g netball in the morning. 17b rugby called off just as we were leaving for
Queens Park Waverley.
This gave me the opportunity for an arvo run in the rain.
Tomorrow off for a whole day first aid course. Now dealing with the mail and bills
that came through while away last week.
cheers Plu
Sunday Applied First Aid Course And 6 Km Run
Posted by plu, Yesterday, 07:22 PM
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Hi all,
Sunday 6km, 35:08, ahr 117
6.07 175?
5.46 117
6.12 117
5.46 109
5.31 112
5.44 135
The average heart rate would have been lower. I don't think the 175bmp for the 1st
km is right. Even so the times are a bit off and I am tired - so I will have a day off
for a break.
Finally got around to upgrading my Applied First Aid Certificate for another three
years. I spent all day at Lidcombe doing the course. Now I have to stop and help
you if you have an issue in a race near me.
14g had drama rehearsals, 17b did the Salvo Red Cross this morning spent the arvo
alternating between sleeping and and English assessment task.
Cheers Plu
Gold Coast Half Marathon Challenge Week 1
Posted by plu, 36 minutes ago
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Hi all,
I have no idea how many weeks to go before the run so I will just count up till race
weekend. Last week was not a typical week of running for me as I was in the
Cairns Atherton Tableland region for the week. I ran each day except for the flight
home day yesterday.
Sunday 4 km Atherton Tableland night run - tide too high so ran the back
roads
Monday 6km Mareeba night run through town and along Mulligans Highway
to Cook Town - I did not get that far but did run the highway in the dark for a
bit.
Tuesday 6km Atherton Rainforest Motel Canefields run - magic run late at
night
Wednesday 6km Cairns Esplanade run
Thursday 6km 6km Cairns Esplanade run
Saturday 6km penno west
Sunday 6km penno west
I took my new gear up with me.
Because we were on the move everyday, the heat and due to the fact that I only
have one set of clothes I did not run in them every night. Why? because I would
not have got the cloths dry let alone clean before the next morning. It would have
smelled out my bag and car too early in the week. This would not have been
pleasant for the other people in the car with me.
I did get a chance to run in the top a few times but it was just too hot to run in the
long pants. I wonder if there is a singlet and shorts version of the Inner Muscle
Gear for running in hot and humid environs? though I coped when I was running
along The Esplanade in Cairns there were literally hundreds of runners out and I
felt over dressed and steaming. The night runs were quite comfortable.
A few comments about the gear. When I went for the first run I could feel the
lining of the different sections in the top on my back but after a while I did not
notice it.
I tend to run in very baggy shirts and tops and too my surprise I actually quite liked
the feel of the tight top and pants. I really notice how the top actually pulls my
shoulders back and helps me run more upright.
If I was at my peak of 20 odd years ago I would not hesitate with running just in
just the the gear - it looks good and feels good. But my my a soon to be 50 year old
body it is better covered up - this gear enables me to get the benefit of the
technology and wear the baggy stuff on top.
Body feels good - let's see what a week of wearing the gear will do for me.
cheers Plu
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
June 2010
Gold Coast Half Marathon Challenge Week 1
Posted by plu, May 31 2010, 04:57 PM
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Hi all,
I have no idea how many weeks to go before the run so I will just count up till race
weekend. Last week was not a typical week of running for me as I was in the
Cairns Atherton Tableland region for the week. I ran each day except for the flight
home day yesterday.
Sunday 4 km Atherton Tableland night run - tide too high so ran the back
roads
Monday 6km Mareeba night run through town and along Mulligans Highway
to Cook Town - I did not get that far but did run the highway in the dark for a
bit.
Tuesday 6km Atherton Rainforest Motel Canefields run - magic run late at
night
Wednesday 6km Cairns Esplanade run
Thursday 6km 6km Cairns Esplanade run
Saturday 6km penno west
Sunday 6km penno west
I took my new gear up with me.
Because we were on the move everyday, the heat and due to the fact that I only
have one set of clothes I did not run in them every night. Why? because I would
not have got the cloths dry let alone clean before the next morning. It would have
smelled out my bag and car too early in the week. This would not have been
pleasant for the other people in the car with me.
I did get a chance to run in the top a few times but it was just too hot to run in the
long pants. I wonder if there is a singlet and shorts version of the Inner Muscle
Gear for running in hot and humid environs? though I coped when I was running
along The Esplanade in Cairns there were literally hundreds of runners out and I
felt over dressed and steaming. The night runs were quite comfortable.
A few comments about the gear. When I went for the first run I could feel the
lining of the different sections in the top on my back but after a while I did not
notice it.
I tend to run in very baggy shirts and tops and too my surprise I actually quite liked
the feel of the tight top and pants. I really notice how the top actually pulls my
shoulders back and helps me run more upright.
If I was at my peak of 20 odd years ago I would not hesitate with running just in
just the the gear - it looks good and feels good. But my my a soon to be 50 year old
body it is better covered up - this gear enables me to get the benefit of the
technology and wear the baggy stuff on top.
Body feels good - let's see what a week of wearing the gear will do for me.
cheers Plu
Few Days Off
Posted by plu, Jun 2 2010, 06:30 PM
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Hi all,
4 km run home from work, 27:43, AHR 122
Truth be known I have been struggling this week.
Glands in my neck are up and I have been trying to get home and go to bed early
and rest.
It is interesting the more I run and listen to my body I can pick up early when
things are amiss.
Today 17b needed the car so I ran an easy 4 km home with no detour. Felt good
running home in the gear tonight.
Friends at work who follow me on Cool Running, Twitter and Facebook have
taken to calling me spiderman - they read the blog and know what is under my
baggy gear.
I do need to take it easy for the rest of the week.
Weight up to 80kg more consistently this week rather than the 78 kgs - must have
been the good eating last week in Cairns.
cheers Plu
Few Days Off
Posted by plu, Jun 2 2010, 06:30 PM
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Hi all,
4 km run home from work, 27:43, AHR 122
Truth be known I have been struggling this week.
Glands in my neck are up and I have been trying to get home and go to bed early and
rest.
It is interesting the more I run and listen to my body I can pick up early when things are
amiss.
Today 17b needed the car so I ran an easy 4 km home with no detour. Felt good running
home in the gear tonight.
Friends at work who follow me on Cool Running, Twitter and Facebook have taken to
calling me spiderman - they read the blog and know what is under my baggy gear.
I do need to take it easy for the rest of the week.
Weight up to 80kg more consistently this week rather than the 78 kgs - must have been
the good eating last week in Cairns.
cheers Plu
Hornsby 12.6km
Posted by plu, Jun 6 2010, 04:19 PM
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Hi all,
12.6km, 1:13:21, 131/173, 5:48 per km
The 600m is in the middle of the 6km out and 6 km back. The splits are like
this.
3km 17:14 5:45 per km
5km 11:22 5:40 per km
6km 5:59 29:07 km
6.6km 600m 4:25
7.6 km 6:09
8:6km 5:39
9:6km 5:38
10:6km 5:29
11:6 5:14
12:6 5:37
Here is the course. Click to see the decent elevation changes.
The gear was great - will do my weekly update tomorrow. Spotted MarkMik in the
back of norm, someone called out to me outside Thornleigh Brick Pit and I was
checking out two bikes on a car on Trebor road Penno road intersection and the
driver I think recognised the cool running cap. So possibly three sighing in one
run.
cheers Plu
May Running Log
Posted by plu, Jun 6 2010, 07:36 PM
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Hi all,
2010
January
6 6 7.6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6= 163 km
February
6 6 6 6 6 6 20 6 =62
March
12 6 8 6 6 6.5 6 6 6.5 6.5 6.5 6.5 6.5 6.5 6.5 6.5 6 =112.5km.
April
6 6 6 6 6 16 6 6 6 7 7 7 6 4 7 7 7 6, 12, 6.5 = 147.5 km
May
6 6 6 6 4.5 6 6 6.5 6 21 6 6 4 6 6 6 6 6 6 6 6 = 141 km
Year to date - 625km
cheers Plu
Gold Coast Half Challenge Week 2
Posted by plu, Jun 6 2010, 08:12 PM
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Hi all,
24 km for the week.
This week I needed a rest as I was a bit run down. I took the gear for a run home
from work on Wednesday night with a back pack. It was only 4km and I was nice
and warm and felt comfortable in the gear.
The next time I was free for a run was on Saturday morning for 7km at Avoca
Beach in 40 minutes.
The test for this week was when I decided to go for a longer training run for Penno
along the back road to Hornsby and then home along Penno Road.
I wore the inner muscle tights/top, cycling top and sloppy joe. Perfect gear for the
run as it periodically rained, was windy and cold. I was about to go out the door
and 17b said "you cannot go out like that" - I realised he was reminding me to put
my board shorts over my longs.
The course was one I used to do on a regular basis when I ran more than 6km. Part
of my aim with the new gear is to see if I can do the long runs and feel good after
them. What I noticed on the run was that the gear was warm and I felt the security
in the tightness in the gear.
In the past after I have finished this run I have been a bit sore but I feel good at the
moment a 4 and a half hours later. So this is a good start with a long run done in
training this week. If you look at my monthly training log for the year you can see
I had one other 12 km training run in April. Today's run was at a solid pace.
I will be interested to see how I pull up tomorrow.
This week I hope top get a few more runs in - it just means I have to wash the gear
each night - that is a bit of a pain.
cheers Plu
Average Attempt To Explain Foursquare To
Some Cool Runners
Posted by plu, Jun 7 2010, 09:13 PM
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A very quick video done while 14g was at tennis and 17b was at library - only a 30
minute time slot. The coverage of the mobile phone is not good enough but I have had a
go at it. The Owl.
You have inspired me to do a better version later.
Here is the Foursquare link to The Bay Run I refer to in the video clip.
cheers Plu
10km Cross Country Run
Posted by plu, Jun 8 2010, 06:23 PM
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HI all,
10.4km , 1:01:43, 132/164
8 laps of the school cross country course
7.38 11
18
16
7.46 11
18
8.06 11
32
7.24 13
31
7.34 13
27
7.37 12
26
7.46 12
26
7.48 12
terday and I have a G
I did not run yest d ncil ng row
GTA Coun Meetin after work tomorr so
ght d
I thoug I would run the c try aps onger.
cross count course and perha a bit lo
was
As I w going e ded n ra hour and 10 km.
easy I decid to run three extr laps for about an h
Very p asy
pleasant ea run. I hhave a coup of poin on the c
ple nts here
course wh I consi istently
s me. ped my m
hit at 4 minutes , 6 minutes and then the lap tim Wrapp up in m inner muscle
gear m un
made the ru feel com mfortable.
cheers Plu
m ss
6km Gras Run T
nning And Tai Chi And Buddhist
ditation Tom
Med w
morrow
by 46
Posted b plu, Jun 10 2010, 07:4 PM
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Fea
Hi all,
,
6.5km, 39:09
e he untry cours I wanted a flat cou
I ran 1 laps of the grass oval area of th cross cou se. d urse to
e
rest the body but keep runni ing.
Each lap is just ov 600m and the AHR Edit: Jus checked t
ver R. st rements clo
the measur oser to
700m.
Reduced 84%
376 x 621 (147.28K)
4.02 2
112
4.10 6
116
3.55 6
116
3.55 8
118
3.49 9
119
3.54 9
119
3.55 1
121
3.54 0
120
3.50 4
124
3.44 7
127
ot my ow can run at a consistent pa once
I was no looking at m watch during the run - amazing ho the body c ace
you settle in.
I have a staff retreat day tomorro Tai Chi an Buddhist meditation - look forward to this day each
ow nd m
year.
PLu
cheers P
enno Road Run
8km Pe d
d un 0, M
Posted by plu, Ju 12 2010 03:40 PM
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Fe ry
Hi all,
m
penno road 8km run, 45:51.
5.53
5.40
6.04
5.57
5.49
5.23
5.24
5.37
Jenny having a hit of tennis, 14g out to Glenorie for a bonfire party and 17g has
just purchased a book to help him learn physics - glad it is him not me.
Hoping to go for a run with Tim tomorrow who may be in the area - well a slight
detour to pop in.
cheers Plu
6km With Tim
Posted by plu, Jun 13 2010, 03:18 PM
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Hi all,
6km with Tim, 32:42, 120/149, 5:27 per km
5:24 115
5:36 124
5:41 122
5:15 134
5:29 130
5:14 129
Tim ran the 6 foot in training yesterday and called in on the way home. We
chatted, went for a 6 km run, had a couple of beers at penno pub and chatted for
the rest of the arvo. Nice way to spend the day.
Now need to read about the rumour I heard that Uncle Dave and Tesso won the
marathon up the north coast today - well done guys.
cheers Plu
Week 3 Gold Coast Inner Muscle Challenge
Posted by plu, Jun 13 2010, 04:35 PM
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Hi all,
Week 3 Gold Coast Inner Muscle Challenge
30 km for the week
Monday rest day
Tuesday I planned 6 km on the school cross country run . My body felt so good I
thought I might even go for a few more laps. Since I started the run soon after
4:00pm and had more sunlight, I went for 8 laps which is a 10 km cross country
run. Each lap is 1.3 km and it has a solid 800 m climb.
Wednesday I had a GTA Council Meeting so I had the day off running.
Thursday I felt like a flat run on the grass oval area of the cross country course. It
is a 700 m loop and I consistently did 10 laps around 3:50 each for 6.5km
Friday rest day - had a staff retreat and did Tai Chi and Buddhist meditation for
the day.
Saturday 8km penno road semi trailer run
Sunday 6 km penno west run with Tim
Each day I have been running in my Inner Muscle gear from ASICS. I have
included my previous weeks posts on this challenge so you understand what I am
doing. ASICS have given me the gear to try out in the lead up to the Gold Coast
Half Marathon. I was not the first person they picked but given the fact that I was l
already going to the Gold Coast, have booked flights and stay with my parents I
thought it would be good to be part of the program.
To my regular readers you will notice that I have not not made all the posts in my
blog about it - only a weekly update - I hope you don't mind. I don't want this to
happen to me - in my opinion it was not an issue in this case and hoping it should
not be in mine .
The challenge I set myself was to see if I can run a faster race (instead of my
normal social running) at the Gold Coast and recover better than I normally do in
training and after the race itself.
To be perfectly honest I don't really understand how the longs and the top work but
I can say they feel good on me and in the sense that they give me support.
However , I have noticed a difference. After my long run last Sunday I had my rest
day and normally I get more soreness after a long and harder run 48 hours later. By
Tuesday I was perfectly fine and even managed a very solid 10 km cross country
run. I think I have pulled up well because it has something to do with how Inner
Muscle works, by working on the deeper muscles and therefore improving the core
stability. I guess these core muscles are very deep they are often neglected. Well
definitely neglected by me .
I have randomly mentioned these two comments before. I don't wash each day and
it would be expensive to have a couple of sets of gear. I like to run each day or
consecutive days and I don't usually run in previously unwashed gear two days in a
row - which is something I have had to do.
Another issue that would be a problem for me is running in the warmer weather. I
think there is a market for shorts and singlet tops for hotter environs which might
be able to provide the core stability that the longs and t shirts provide. Maybe if I
just did intervals and shorter runs it would not be a problem but running for up to
an hour can be hot under normal circumstances.
Anyway there are my thoughts for the week. In this weather I love wearing the
gear. I not only feel warm but I can feel the design of the gear is helping me run
more upright with better posture. The top really does pull my shoulders back. I am
going to think more about this next week.
cheers Plu
W0, W1, W2
Monday 6km
Posted by plu, Jun 14 2010, 04:02 PM
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Hi all,
Monday penno road 6km, 34:04, 127/179, 5:41 per km
5:57 88
5:41 112
5:53 116
5:44 112
5:19 113
5:28 141
As I was approaching 2 km I looked at my watch and saw that my pulse was 99 bpm.
Still stunned how low the heart rate is.
Not sure what is happening this week - I will ahve a closer look tomorrow. Enjoyed
pottering around this weekend hope you all had a good weekend as well.
cheers Plu
6.5 And 4 Km Runs
Posted by plu, Jun 16 2010, 07:36 PM
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HI all,
6.5 km oval grass run and 4 km home
6.5km , 37:21, ahr 133,
About 650 m per lap
3.45
3.46 131
3.38 128
3.49 122
3.46 130
3.32 138
3.46 130
3.46 133
3.47 132
3.42 137
Run home 4.1 km 28:22, 115/130
0.42
6.40
6.48
6.21
7.50 - phone call
Now to get ready for the State of Origin - lets hope we can level the series so I can
enjoy a decider where the best team wins.
Plu
Friday Night 10.4km Solid Run
Posted by plu, Jun 18 2010, 11:35 PM
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Hi all,
10.4 km , 57:55
Cool runner Mark Mik came around soon after 8:30 and we headed out for a 10 km
run. I decided on a course I had not done for a while . We went out towards Castle
Hill and came back through West Pennant Hills.
It was pretty cool and I rugged up. For the first time I decided to wear the thermal
top against my skin and then the Inner Muscle top on top of it to keep me warmer.
We chatted for an easy first 5km in under 30 minutes and came back in 26 minutes
for the final 5km. I finished off the final 400 odd metres to home while Mark
walked it in.
Once home I grabbed a jumper and we went to penno pub for a few beers - nice
way to spend a Friday night.
cheers Plu
Saturday 6km
Posted by plu, Jun 20 2010, 07:50 PM
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Hi all,
Saturday 6km, 33:19 ahr 127
5:41
5:14
5:48
5:45 20 seconds at lights as well
5:08
5:41
14g netball in the morning, 17b rugby and got player of the match and then went
straight to the rugby. Finished the evening off watching the World Cup.
cheers Plu
Week 4 Gold Coast Half Inner Muscle Challenge.
Posted by plu, Jun 20 2010, 07:56 PM
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Hi all,
Week 4 Gold Coast Half Inner Muscle Challenge
I have been using the Inner Muscle gear for 4 weeks now and I have run everytime
wearing the gear except for a few days in the heart (edit: and heat) of Cairns. I will
be interested to see what it is like not wearing the gear for the run on the Gold
Coast.
I am not sure how many km I have run in the gear but it has being washed after
each run. I can say so far it has not lost any of its tightness. As yet I have not put it
in the clothes dryer, though once I rescued it at the last minute. This will happen
one day but I have been lucky so far. The gear has been washed almost as much as
I have ran in it - in cold water - and it is as good as new.
The Top
I would like to talk about the top first. The top is a tight fit which I believe it is
meant to be. I tried on extra large first. I always buy tshirts and tops in extra large
so I can wear them when I am old and fat. I was persuaded to wear the large size
and I admit to feeling the difference. It is a tight fit. When I roll it up to adjust the
heart rate monitor it actually stays rolled up - I actually have to remember to roll it
down under the t-shirt I wear on top.
Now why am I going on about the tightness? The top is made of different types of
material and designed in a way (it has two layers) which pulls your shoulders back
when you wear it. I have noticed how it makes me run with a more upright posture.
I do not naturally run upright so this has been a new sensation ( apologies to
INXS). I have known over the years that running upright has been good for my
breathing - so I guess this is an added bonus. They reckon it has a 5% increase in
recorded breathing volume. You can see the diamond shaped panel on the back in
the photo:
In addition, it seems to give support to my hip pelvis and stomach muscles - that
would not be hard because my core is my weakest part of my body.
The Pants
The pants are meant to improve the spine shape, increase stride length and increase
ease of movement. At this stage I cannot say I have really noticed any difference. I
am going to pay more attention to this this week. In the picture you can see the H
shaped panel in the back of the pants. This pulls the pants tighter into the area of
the skin that expands the most while running. The close fit in this area trains the
inner muscles in this area of the body during exercise.
As for this week's running - 32 km
Monday 6 km
Wednesday 6 km and 4 km run home from work
Friday hard 10km in 56 minutes with 30 minute first 5km 26 minute final 5 km
Saturday 6 km backed up with a solid 5:30 pace
I am starting to feel confident that the Inner Muscle gear is making a difference. At
this stage particularly the top. I am recovering well from runs. For example, I ran
well on Friday night and was fine the next morning and followed it up with a solid
run. I did decide to take Sunday off to rest the legs.
cheers Plu
W0, W1, W2, W3
Monday 6km
Posted by plu, Jun 21 2010, 07:43 PM
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Hi all,
Monday 6km, 33:49, 126 ahr
5.58 109
5.20 118
5.56 120
5.45 113
5.07 118
5.40 138
I have a meeting every afternoon after work this week. So I am just going to run easy
6km runs when I get a chance.
cheers Plu
Shortest Day Of The Year And Summary Of 6km Runs Thus Far
Posted by plu, Jun 21 2010, 11:45 PM
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Hi all,
At this pivotal time of the year - shortest day of the year I have done my half year
summary of my 6 km runs.
From now on there will be more light in the arvo for my runs - you beaut.
Attached is the spreadsheet. Last time some kind person did some analysis for
me. plu_6km_runs_2010a.xls ( 41.5K ) Number of downloads: 58
cheers Plu
Tuesday 6.5 Km
Posted by plu, Jun 22 2010, 07:00 PM
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Hi all,
6.5 - 7 km, 38:02, ahr 129
3.35
3.37
3.47
3.51
3.53
3.53
3.55
3.50
3.49
3.45
Pretty consistent laps after the initial burst.
A friend who teachers PDHPE to Year 12 at school told the students about what I was
doing with the for ASICS Inner Muscle gear. Those in my Geography class wanted to
hear what it was all about. So they spent some looking and the gear and telling me their
thoughts - lucky I washed them last night . I tell you more in the Week 5 update.
Also tonight's run at about 3 km while on the grass running it poured down - this was
the first time I have run in the gear in the wet. Interesting experience - more too on that
later as well.
I am hoping to squeeze out another run tomorrow but it won't be happening on
Thursday.
cheers Plu
It's About Running And Life Vs Life And Running
Posted by plu, Jun 22 2010, 09:14 PM
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Hi all,
Tim wrote this good post on his blog and got me thinking.
Here is what Tim wrote about Freedom from and Freedom for
QUOTE
I have been reading a book called 'Freedom' by 'osho'. The book kind of gave me
the shits but there was a part where he talked about 'freedom from' v 'freedom for'.
It struck me that is often where I have problems. Well let me explain what I take
the above terms to mean. When I say mean I am talking about what they mean to
me, you may have a totally different take on it.
Say we are a container. I like to, at the moment fill my container with vodka and
food. Now I have been thinking this is not the best long term plan and have been
trying to eat and drink less. Basically emptying the vodka and food from my
container. I have freedom from the alcohol but now I am empty. To remain this
way I have to rely on shear discipline. This usually ends in failure. And then my
cup runneth over both literally and figuratively.
Same deal but instead of emptying my container I fill it with running. I have a
freedom for running. As I keep filling myself with my running there is less room
for the vodka and food. Of course I am talking about over indulgence regarding the
food. I am never empty and I have not really given up anything. I just drink and eat
less which is what i would like.
This is probably really basic but I wanted to try to write it down to clarify my own
thoughts.
He got me thinking about the byline for my blog for over five years " Its about
running and life" though sometimes you may have noticed it can read "It's about
life and running"
In fact Tim you gave me freedom "to" do this:
My life for 26 years has revolved around running. It has opened up so many
opportunities for me: physical, mental, spiritual and intellectual wellbeing, a venue
to hone my ICT skills which I apply in my professional life, opportunities to met
and be friends with so many wonderful people and like tonight deep philosophical
moments.
I substituted Tim's freedom from and freedom for in the circle diagram I created
for life and running in my case and I got insight.
Yes sometimes running dominates my life and other times life dominates my
running and I can go through emotional highs and lows like but when they are
together ( two equal circles within each other) - my life is bliss.
Thanks Tim.
cheers Plu
Quick Clip On My Winter Running
Posted by plu, Jun 23 2010, 07:28 PM
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Belated Update: 2 Confessions
Posted by plu, Yesterday, 03:54 PM
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Hi all,
Well I am on holidays now and I made it - only just.
Confession 1: Three weeks ago on Tuesday I rolled my ankle on the cross country
course. I have been able to run flat and easy 6km and there has been gradual
improvement. But now and then when I step awkwardly over a gutter or slip on a
grate in the wet the ligaments on the side of the ankle twinge with pain. This leads
to the next confession.
Confession 2: On Tuesday afternoon I had a tickle in my throat that led me to
getting some water while I was helping a student with some Geography. I did my
run that night and have not done one since. So I decided not to run and take the
opportunity to rest the ankle. It must be the time of the year each time I go to the
Gold Coast I have had a few cold etc issues - twice I have decided not to run while
there due to this. Last year Sue will remember what my voice was like when we
did a little interview.
So I have gone into self preservation mode for the last few days. I have taken all
the pills I need to take, tried to eat well and even though I had meetings each
evening during the week I tried to take it easy and rest when I got home. Many of
the nights were restless probs due to temperature. I have gone through the dry sore
throat stage and now I am a bit chesty. I got up each morning this week feeling bad
but after some food and a drink I was fine and got through the day.
I am not complaining just reporting the facts. Every runner experiences this as they
prepare for target events. It is the life of a runner - after all my blog is called its
about running and life. My health is trending in the right direction and provided
things stay viral rather than infectious - things will be fine for next week. Though a
gun time might be off the cards for the Inner Muscle challenge but the recovery
challenge will still be in place. I will see how the week pans out.
Anyway as for the weekend it has been pretty busy. Jenny is up at Avoca with her
tennis friends. 17 b is enjoying the mixture of study and gym though he does not
clean his room.
14g is exhausted, she works hard with all her school work and had all these music
competitions. Jenny asked me the other night what time she went to be and I said
soon after me - I found out I was wrong. She was up till 2:30 am working on
school assessments. Anyway now she is happy watching Foxtel doing some
quilting -she is very creative.
I use the holidays to look at real estate - it is a hobby thing I do and it pays to keep
up-to-date as to what is happening in my local area. On the way over to
Wahroonga I saw a Townhouse for sale right behind the railway line in a sought
after block - I popped in for a quick look - 3 bed rooms $650k (Edit: sorry that was
in Normanhurst). Then I went to Wahroonga to look at a unit on the highway
second corner on the left after you turn off the freeway from the Central Coast. It
was top floor facing highway though trees in front and elderly lady's place - needed
work $500k. However I was blown away when I went to a unit in Bellbrooke
Street Hornsby. I thought it was a rental unit as there were probs 80 people and it
took me 20 minutes to get in. It was furnished with rental furniture but just a
normal two bedroom unit. Hmm something is happening I feel., I wonder if there is
some more confidence with the new Prime Minister Julia Gillard.
Anyway there is the update. I will run a few more times this week. Life is not bad
at all. I have had a good day, my health is trending in the right direction, I am on
holidays and I type this in the Penno pub with the netbook, 3G USB watching
Parra and Broncos - they are getting used to this guy who comes in with a
computer.
cheers Plu
Week 5 Gold Coast Inner Muscle
Challenge (Draft)
Posted by plu, 27 minutes ago
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Hi all,
One week to go.
In one of my posts during the week I made two confessions.
QUOTE
"Confession 1: Three weeks ago on Tuesday I rolled my ankle on the cross country course. I have been
able to run flat and easy 6km and there has been gradual improvement. But now and then when I step
awkwardly over a gutter or slip on a grate in the wet the ligaments on the side of the ankle twinge with
pain. This leads to the next confession.
Confession 2: On Tuesday afternoon I had a tickle in my throat that led me to getting some water while
I was helping a student with some Geography. I did my run that night and have not done one since. So I
decided not to run and take the opportunity to rest the ankle"
I am please to say each day things are getting better. As I said elsewhere in my blog "this is the life of a
runner" preparing for a race. Even when I don't run I think and do running things. I had a bit of
a philosophical breakthrough in relation to life and running and created a spreadsheet on my 6km
runs for this year so far.
During the week I did a video clip talking about Winter Running and also showed how I have found the
Inner Muscle gear good for this type of running for me.
The other highlight of the week for me (beside following Twitter and Sky News on Wednesday night
about the #spill of the Prime Minister) was when my Year 12 Geography class came to me wanting to
know about this ASICS thing I was doing. A friend who teachs some of the same students as myself was
telling them what I have been doing for the last 4 weeks. I actually had the gear with me to show them.
I also showed them the Inner Muscle webpage.
It was interesting listening to their comments given it was the first time they had seen the gear. Here
they are in no particular order:
QUOTE
"Did not know (ASICS)they made clothes" - thought it was only shoes.
There was something about the expression "Inner Muscle" that they did not like - I understand what
they were getting at.
The gear looked and felt good.
One questioned the quality of the stitching.
They thought the website was cool.
They were particularly interested in how they worked ( diamond top and H longs) and the degree of
science behind a top and pants.
So runs this week include:
Monday 6km
Tuesday 6 km
cheers Plu
W0, W1, W2, W3,W4, W5
Getting Ready For The Gold Coast Half Marathon
Posted by plu, Jun 30 2010, 01:01 AM
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Hi all,
My health is on the mend and things will be right for the weekend. Had a good
night tonight meeting some fellow Twitter users at a Lebanese restaurant in
Roseville.
Getting ready to go up to the Gold Coast Half Marathon with 14g- Jenny is
staying at home with 17b. He wants to study for his Trials from home. I might
go up to Avoca tomorrow for a night . We will fly up on Thursday night.
On Friday I might check out some real estate in the area while I have a
chance. Last year I ran into Lucky Legs and Ewen in the Main Beach in the
evening - I might wander through on Friday night and see who is around. If
you are in the area my number is in my signature give me a ring if you want
to catch up and you don't use FourSquare .
On Saturday morning I will go to the Expo. In the program I got there is a
presentation by I think Shannon from Biggest Loser from 10:00am so I might
try and get there in time to see what he has to say. Then of course I will chill
out and catch up with Cool Runners at the Expo. Last year in the arvo I
spotted a few runners hydrating in the local in Main Beach - I might see if
that is on again.
On Sunday my race starts at 6:00am which means I will finish in time to see
the 3 hours marathoners pass through 32 km at the Start/Finish area and will
have a chance to rest and see the winners come in.
Then we will spend the arvo at the Main Beach Surf Life Saving Club - always
a great arvo and evening.
I have been asked if I use ASICS shoes and the answer is yes. Up until last
year I used to buy my running shoes from Kerry from the Runners Shop in
East Gosford - sadly he lost his battle with cancer. He was great - all I had to
do was ring him up if I was not in the area and he would send me the latest
version of the 2010, 2020, 2030 2040 and 2050 series of shoes. Here is a photos
of my running shoes I rounded up from around the house. The newest are in
the back row. In the front row you will see the volleys just for Tim to see. Next
to them are a pair of Locos I got off Kevin in 2005 and next to them are a pair
of Nike which I won at the SMC in 2005. The rest are ASICS shoes.
cheers Plu
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
July 2010
Two 6km Runs And Off To Gold Coast
Posted by plu, Jul 1 2010, 04:19 PM
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Hi all,
Wednesday 6.7 km Avoca Beach 38:30
Thursday 6.7km Avoca Beach 38:42
Quick stop at penno to update blog get gear and heading to airport for trip tot he
Gold Coast Half Marathon.
Yesterday was the first run in a week and felt fine.
Today's run I felt awful - maybe that was due to last night's dinner.
Looking forward to catching up with people in QLD.
cheers PLu
Gold Coast Marathon Race Expo
Posted by plu, Jul 2 2010, 08:08 PM
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Hi all,
Got off the plane last night and we were told "welcome to tropical QLD and 13
degrees".
There is quite a strong breeze coming from the south now and it is raining. It has
been threatening all day and popped out at sunset.
Anyway 14g and myself popped on the bus to Broadbeach to the expo at 12:00am.
There was a reasonable crown at the registration and then went into the expo area.
There was a good range of gear to see and people to chat to. I took a video to show
you all what it is like but don't have movie maker to do the edit so that will have to
wait till when I get home next week. We spotted that Shannon from Biggest Loser
was going to come in for a talk as well as a fashion parade with a difference - more
like rap dancing/gymnastics in ASICS clothes.
Also a Biggest Loser tip - it is a family show this year two adults and two children
at least per team - should be interesting.
I really enjoyed looking at the five finger shoes, talking to the guy at the Masters
Athletes stall, getting a couple of the special blister packs, talking to the guys at the
Garmin stall about the new watches and listening to a guy on another stage from
Fusion presenting about key exercises for strength and stretching with a cool
scientific powerpoint.
As for the people I met I ran into Go Girl, Rags, Nando and Bear and we had a chat
while looking around. All of us were in the process of carrying around or about to
buy provisions for the next few days and we had to lug them back to Main Beach
on the buses.
Also great to finally meet Race Director of Blackmore Sydney Marathon Festival
run Wayne Larden and to have him working the stall at the expo. We had a good
chat about the new marathon course and I was presented with an entry form .
Looks like it will be fast, scenic and good for slower runners to see people.
Guess I am committed now to the Marathon after a chat with Wayne. But first the
half on Sunday.
Wayne liked the fact that I made him look small.
Meanwhile I kept losing 14g and her phone had broken. So I had an hour of so to
find a shop to buy a new prepaid so I could keep in contact with her as I roam
about for the next couple of days. I could not find a shop in Broadbeach though we
had a nice lunch. I popped into a real estate agent and have an appointment
tomorrow at 11:00am to look at a unit in the Chevron Renaissance. I have heard so
much about them and would like to see what they are like but with body corporate
rates at $115 per day I don't know they can be a viable investment.
Here is Mick, Neil and myself in the finish shoot:
I think it is great that the 10km is tomorrow - except I guess those who cannot
make it up on Friday night. As for me I will be out on the course in Cool Running
gear with the camera. A few of us are heading out.
cheers Plu
Half Marathon Final Preparation
Posted by plu, Jul 3 2010, 04:57 PM
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Hi all,
It is 13 hours till the start of the race. How have things been going? I will start with
today first. I was up at 6:20 am and met Natalie, Mick Neil and Darren and headed
to the start of the 10km.
Today's Activities
I jumped on the Gold Coast Highway for the start and then we headed to the finish
area to get some photos and video clips of the finish. 28 minutes is not a lot of time
when a lot of people are moving. While there Cool Runner Nander from Newcastle
came over for a chat. This passed the time well and then before I knew it the first
place runner came around the corner. I missed getting the video and the camera
ready. It is a bit redundant videoing the early finishers because there is a decent
gap between each of them. It would be nice to a a really long straight to see them
coming in.
I then proceeded to film the final minute of each key time slot such as 40, 45, 50,
55 and 60 minutes. I have uploaded to YouTube the 50 minute group to give the
middle of the pack runners and idea of what the pace is like. I happened to get
Wombatface Ewen in the clip as well.
After the 60 minute runner went through I went back to the unit so 14g could go to
the gym. While she worked out in the gym for an hour I updated things on the
netbook about the race including uploading the video. After this I headed to
Surfers Paradise to check out some units. Once home at midday I was starving and
called into Natalie, Mick, Neil and Darren's place and we went to Tedder Ave for
lunch. They went for sandwiches and I decided to have a decent pasta meal.
During the meal Ewen walked by with some Canberra friends and we had a chat.
Once home I had a little sleep and now I am writing this blog post.
My Race Diet
To back track a bit. What have I being eating? These days I don't have a strict
regime but I do make sure I eat a bit more and drink as well. Though because I
have been a bit unwell this all started a bit late. On Thursday morning I had three
weetbixs and OJ, one and a half salad sandwiches for lunch. Prior the flight I had a
Boost Juice , took on board an IcedTea. Once at Mum and Dad's at Main beach I
had a nice casserole with rice.
After a sleep in on Friday night we had cornflakes for brekky which was not
enough for me so I had some toast as well. We headed to Broadbeach for the expo
and to buy some weetbix and some fruit. While we killed some time before
Shannon of Biggest Loser we had a nice meal of sandwiches in The Oasis
Shopping Centre. Dinner on Friday night was roasted vegetables and chicken. This
morning I had the three weetbix and OJ and then had the pasta at lunch in Tedder
Ave. I was given the opportunity to have a meal with ASICS but felt I needed to
have a decent lunch and see what to eat and when to eat tonight. I also want to
spend time with my parents and 14g. As well as this I have been grazing on fruit.
Well it looks like it is curry for dinner tonight
So as you can see nothing too scientific about this.
My Race Clothes
What am I going to wear in the race? Well the Gold Coast is always interesting on
the clothes front. It can be quite cold - not by Sydney standards but I only like
warm weather running. This morning it was not to cold and no wind though it is a
different story this afternoon.
Last Friday my Topline ASICS Racing gear arrived:
The gear that arrived was large but I managed to swap them for extra large. The
shorts have a tights like lining of about 6 inches and feel a tighter than I am used
to. The T-Shirt is also a tight fit. A lot of the runners wear tight fitting tops - I am
just not used to it. I can wear a singlet but it will be too cool for me tomorrow.
While I had my rest this arvo I jumped into the shorts and top to see if the close fit
would be uncomfortable. I am breaking a rule of running - not trying anything new
in a race but I don't really mind - maybe 20 year ago I would not experiment this
late in the preparation.
So it will be shorts, top and Cool Running cap.
My Race Plan
It really depends on how I start. Realistically I will be between 1:50- 1:55. If the
wheels fall off I plan to be under two hours which will mean tagging along with
Tesso and Claire who are the two hour pacers- that is a nice fall back. Like SMH
Half if things are going well I might try and nudge under 1:50.
I do have a bit of a cough and it takes my ankle a while to warm up so I will have
to monitor both these two things. Mum and Dad live in a unit with the heating
aircon on all the time and this dries my throat out and I end up coughing. I prefer to
rug up and have the doors and widows open. I suspect this is the cause of the
coughing rather than going downhill again.
So it has taken me 45 minutes to write this and now the only thing I have to worry
about is getting up early for two mornings in a row. Now I am off to the shops to
get some Gatorade - or I might pop over to Mick's place and take up his offer to
use the powder.
Until tomorrow - catch you later.
cheers Plu
Gold Coast Half Marathon 2010 Race Report
Posted by plu, Jul 4 2010, 07:21 PM
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ASICS Gold Coast Half 2010
Race time:1:47:29
Mood: Wrapped- stoked
Pre Race
I woke up a few times though the night after getting to sleep after midnight. The
alarm went at 4:50am and I jumped out of bed and thought that was a good sign.
Three Weebix and OJ and the bodily functions kicked in which is a good thing for
a runner – you don’t want to get caught out on the course.
It is a two and a bit km walk to the race start from where I stay. The organisation
was good and because it was not too cold I put my gear in storage and walked to
the back of the start. I decided I was too far back and went up the side and popped
in the 1:50 hour group. We were lined up on the right hand side of the road and
then they let us go to the left hand side as well. The walk into the start warmed up
my ankle. I still felt my shoes were a bit loose. I think the socks I was wearing
were a bit thinner that I normally use. So I re-did my lacing a different way to
make them tighter. I will show you a later time how I actually do them normally.
Start of the race
Before long we were on our way. I noted in the 10 km start yesterday that the
course narrows at 500m near the intersection. So we slowed right up again after
taking a couple of minutes to get over the starting mat. I still managed to get to
1km in 5:20 which was pretty fast and I was feeling in control with that pace. I felt
the lining of the shorts riding up my bottom and it took a while to get used to that
but after a while I was fine – well I got used to it.
I did decide to start the race within my comfort zone of running. With my cold,
two runs in 12 days and a chesty cough I did not want to induce a coughing fit and
a heart attack. I found it quite cool on my chest and I did not want the cold to
constrict my chest and affect my breathing. I missed the 5 km split but went
through 6 km , my favourite distance, in 31:08. Around this time the 1:50 pacer
came up behind me and I got agitate. Just as we were going over one of the bridges
I went up the footpath and got ahead of the crowd. I managed to hold them of
except for a couple of times when I walked through the aid stations – which I did
for all the aid stations.
So the splits for the first 6 km were 5:20, 5:01, 5:14, 5:19, 10:11, 5:08 – I would
like to think the slightly slower splits were the aid stations. I never saw the 1:50
pacer again but did not take it for granted because I have been caught before.
Each aid station had PowerAde and water. I watched a few people splash
themselves with PowerAde– learnt not to do that many years ago. It does not go
down well with me so I was cautious as to how much I had because I knew I had to
have some.
The next splits were 10:04 to get me to 9km, 5:02 to get to 10km in 51:22. I felt
perfectly in control and resisted the urge to pick up the pace. The one thing I did
not want to do was get close to a sub 1:50 and blow because I went too hard. I
turned at around 55 minutes and made 11km in 5:01 for 56:24.
The splits to 15 km were 5:01, 5:00, 5:04, 5:16 and 5:03. This makes it 25:24
minutes 5 km to 15 km for 1:16:48. At 15 km I feel good because I know it is only
6 km to go and I know 6 km well. So I was doing the maths working back from
1:50 and seeing what my worst pace would be to just get in. After a while I
realised I was not slowing down and that was a real possibility based on training
runs of mainly 6km. This base was the reason why I was being really careful. Even
though at this stage the km markers seemed to be coming up quite quickly I was
still being cautious. I did notice I was running more upright and it did cross my
mind if the Inner Muscle gear made this possible – though I was not running in it at
the time. There is no way in the world I would have either – it would have been too
hot and you are not meant to either. I was amazed that Shannon from Biggest
Loser ran 10 km in 42 minutes in the gear. It does not matter what the gear is it
would be too hot but still there were still a few out there in long tights.
As each km closer I still only needed to run 6 minutes/ km to come in under 1:50.
At 3 km to go I felt things were possible but the 100m at the end of the race was
bugging me in relation to timing. I like the last 3 km but got myself and my timing
confused with the 3km out and the 18 km sign and clicked the watch too early and
then with two km to go the sign changed to 1 km to go rather than 20 km so I
missed clicking for that split in case it was a bit further down the road. I was
working a bit harder to hold my pace for the last 3 km and I was groaning a fair bit
.
The final splits were 5:03, 5:05, 5:00, 5:04, 9:46 and 30 seconds for the 100 m. It
seems like I put my foot down for the final 2km.
I will admit to being stoked with the finish time. I finished and one of the ASICS
staff took a photo of me while I offered a profanity about how I just had to keep
away from him while I was pointing to the red balloons of the 1:50 pacer.
After the race I sat down listening to the band and sent some text messages and did
a Facebook and Twitter update. On the way to the main road to watch the
marathoners come through at 32 km Dave (DOG) O’Grady from Avoca stopped
me for a chat. I am still trying to get him to do the 6 foot anyway he did a solid 94
minutes. I spent the next hour talking to Vat whom I have not seen for a while
since he is now in Brisbane. He took photos and I took videos of those runners up
to 3:15 and then we had to get off the road. I did get two clips of Uncle Dave
coming through at 30km and 400m from the finish. As I said yesterday I will pop
those up when I get home tomorrow.
I am writing this report at 12:00pm on race day and am now going to Main Beach
Surf Life Saving Club. A couple of random points: The shorts did not give me any
chaffing on the inners of my legs but the area in between is a bit tender if you get
my drift. The top was good though drenched at the end but it did not weigh me
down nor give me a nipple bleed like some other tops I wear do. The socks were
good once I got my lacing right. I decided to run in the 2050 rather than the DS
Trainers because I only got them a week ago and I had not worn them in. I was not
going to risk shoe problems on the run .
Anyway way it is 1:20pm and time to go to the Surf Life Saving Club. Be back
soon.
Well I am back. The Gold Coast Marathon has become so big and spread out that it
is hard to actually get a position to watch runners and to keep in contact with
runners and spectators during the race. Going to the Club was brilliant. People are
all together and I can catch up with runners from QLD and Brisbane and ironically
with Sydney runners I don’t get a chance to chat to when in Sydney.
How do I feel? During the race I got the normal soreness in the left hand side OP
area which seems fine now and was soon after. I am not hobbling around at all like
I normally am. The only thing I felt was the few cm below my right knee soreness
– nothing to complain or worry about. Amazing what a few minutes in your time
makes to people’s reaction to you telling them your time. Makes you feel good.
I plan to have videos available for you soon. If you follow me on Twitter or
Facebook t=you would ahve the photos of this arov's activities- just add me as a
friend if you want to to keep up-to-date
So cheers for the time being.
Plu
Gold Coast Marathon 2010 - 10 Km Finishers
Posted by plu, Jul 6 2010, 12:25 AM
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Hi all,
On Saturday morning I got up at 6:00am - it nearly killed me and had to have a
sleep in the arvo so I could get up the next mooring for the half. Ironically because
of the sleep I was awake all night anyway.
I walked the couple of km to the start and then positions myself oat the top of the
finishing straight. The leaders come in with varied gaps so I have some random
places - I did miss first place I was not ready as he came around the corner. I also
missed the first women. you also get a minute of each of the following time
finishers 40, 45, 50, and 55 minutes. You get 2 minutes for the 60 minute finishers
- enjoy. It is pretty cool watching the pace of the different runners. I hope the clips
give you an idea of a race - especially those who don't get to watch runners come
in because you are running.
cheers Plu
Gold Coast Marathon Leaders To 3:15 And +4:15 Pace At 30 Km
Posted by plu, Jul 6 2010, 12:43 AM
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Hi all,
After I finished my half marathon we found a spot on the medium strip to see the
marathon runners coming through at around 31 km. We were moved off the course
for a while so no video of the late 3 hour paced runners - sorry about that. I tried to
do key times or when there were packs of people.
cheers Plu
Gold Coast Marathon Registration And Expo Video
Posted by plu, Jul 6 2010, 12:56 AM
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Hi all,
Here is a collage of a bus trip, a walk to the expo, registration and a tour of the
Expo Hall for the Gold Coast Marathon.
cheers Plu
Gold Coast Marathon 10 Km Start
Posted by plu, Jul 6 2010, 01:10 AM
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Hi all,
It is short only 60 seconds but I wanted to keep it separate from the finish clips.
cheers Plu
Wrap Up Of The Gold Coast Half Marathon Asics Challenge
Posted by plu, Jul 6 2010, 02:33 PM
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Hi all,
I was one of 5000 runners in the ASICS Half Marathon 2010 which I finished in
1:47:29 net time. I am just a normal guy who has reaped more from 26 years of
running than I can give back, though I have tried to give back to running through
my running blog.
I was pleased with how I finished the SMH Half and thought as I do each year that
I would have a decent go at the Gold Coast Half Marathon with the view that I
wanted to get a good time and recover well. The use of the Inner Muscle training
gear was something I was prepared to try and see what might come from it.
For those whole follow my educational blog you know what I mean by Web 13.0 -
I like to do things in 13s due to the date of my birthday. So I will try and have 13
points to make in this post about myASICS experience.
1. The lead up to the ASICS Challenge
As my training for a number of years now is based on 6 km runs. I find this is the
distance I can run and not lead to injuries. I have learnt in recent years that it is
better to be able to run on a regular basis than to have forced rest every now and
then because of a break out run or race. I do keep a log of my 6 km runs when I
wear the HRM and record the individual km and I have noticed that my heart rate
has go lower for faster paces. So I have been of the opinion I have lifted to a higher
level of cardiovascular running fitness though my body is one of a 50 year old.
I was pleasantly surprised with a fast sub 1:50 SMH Half in May 2010 and I pulled
up reasonably well after the race. Though I did note some tenderness in the left
abductor area at 18 km. I started to think about what I could do to run a little faster
but also be able to train and recover well.
Literally that week I got an email from ASICS about the Inner Muscle Apparel.
When the email first came with the invitation I almost just missed it because I
thought it was spam. And then I even thought a Cool Running friends might have
been playing a joke on me. Well when I visited ASICS I knew it was all real and I
was embarking on a journey for them and myself.
Soon I was blogging about what my challenge was (to try and get a good time and
to train and race with good recovery) while wearing the Inner Muscle gear.
2. My Readers
Firstly, I want to thank my regular blog readers and Cool Runners who gave me
implied support by staying with me while I took up the challenge offered to me by
ASICS. I thought long and hard about this because you have been there for me as
readers, commentators and friends for 5 years now. Thanks for indulging me and
for some of the good natured ribbing about my commercialisation.
3. The ASICS Team
Secondly, special thanks to the team at ASICS for finding me and providing the
shoes Inner Muscle training gear, Top Impact racing gear for the race itself and
other aspects of your help. As you know I used ASICS running shoes consistently
for almost two decades so I was comfortable about being involved and excited
about have good gear to run it. I tend to run in board shorts and old race shirts.
All the staff I came across at Head office in Sydney and at the Gold Coast were
great and really helpful . I was particularly impressed that the General Manager
ASICS Australia come up to me and introduced himself at the Expo and thanked
me for what I was doing. It was pretty humbling given that ASICS sponsor real
athletes such as Emma Snowsill and high profile fitness gurus such as Shannan of
Biggest Loser.
4. The Training Blog Posts
I mixed random comments about the gear with regular official updates on each
Monday. I ran all my training runs in the gear up until race day. It was quite a
challenge to get the stuff cleaned for consecutive runs. I liked having good quality
gear to run in and I felt like a different more professional runner in the gear.
When I run I like to just chill out and generally just let my thoughts flow with my
running. I treat my runs like a physical mediation. Having to run and think about
how the gear felt was an interesting experience. This was something I did not mind
and found it good fun to have something else to focus on.
During the week I would put my thoughts about the gear in my Google Docs
account then write up the post on Sunday for Monday release.
5. The Inner Muscle Apparel
I liked wearing the Inner Muscle top and tights. I could not run in public with them
unless I had the boardies an old race T-shirt – maybe 20 years ago I would have. I
did read the detail on the ASICS website but the technical detail did not really
stand in awe for me I just wanted to use the gear. I did feel a bit of an obligation to
write about how it works but essentially there are few things I can say with
confidence.
For me the gear is more suited for cool/cold weather running. I might wear the top
in summer but not the long tights.
The top does pull my shoulders back and the fit is as good as it was when I first got
it after five weeks of running. Also I caught myself thinking at 16 km in the race
that I was running upright, I was breathing well and thought the training in the gear
may have made me run more upright.
I am still deciding about the tights. I can say that I ran a faster Gold Coast Half, did
not have the normal left abductor pain at 18km and now a few days later my leg
recovery is the best it has been in years for that paced half marathon. Maybe the
tights did make this possible.
6. The Top Impact Racing Apparel
A week before the race I received the Top Impact racing gear. Initially the gear
was all Large but it was too tight for me. On the Tuesday before the race and a
quick trip to Head Office I had Extra Large to wear. Gee runners must be a lot
smaller than me because extra large is not really extra large. Same thing happened
with the XXL race T-shirt I got. I like my clothes to be baggy especially race t-
shirts so I can wear them when I am old and fat.
I did not get a chance to run in the gear before hand and thought long and hard
about what to wear in the race. For every race for the past 5 years I have worn a
RaceReady pair of shorts which 14g has sown on gold stars for me, a cool running
top and cap. So I was torn between a habit/loyalty point of view to Cool running
and running in ASICS gear - maybe ASICS could sponsor and make some Cool
Running Gear for us. .
I had another concern - not having run in the gear weighed on my mind because it
is not wise to try something new in a race. The shorts with their tights lining felt
tight and I was concerned they would impact on my bodily functions during the
race. So on the day before the race I put the gear on while I was having a sleep for
a couple of hours. After my sleep I felt comfortable I would be right from this
point of view during the race. The top was tighter than what I was used to racing in
but no tighter than what I had trained in for 5 weeks. My only concern was whether
when wet it would cause nipple rash ort bleeding – this proved not to be an issue.
I found the socks to be a bit thinner than I am used to and literally a minute before
the race I re did how I laced my shoes to make them tighter.
7. The training
My training consists of 100-120km a month with a a predominance of 6km
runs. Here is the 2010 training log. It is not the text book way to train for a half
marathon but it works and is ideal for me and my lifestyle. I did make an effort to
do a few longer runs while using the gear but I did not want to break my normal
cycle of training too much because it has worked for me for a couple of years now.
Also it meant that if I was to see if the gear helped my recover I needed to train the
way I normally did to see if the gear did in fact have an impact.
Over the last couple of years I have been recovering well and I did find that I was
recovering better using the gear. I felt I was able to do consecutive runs more
easily due to the gear. This is where I do think me running in tights did help my
legs.
8. The Expo
The best way to show my experience of the Expo is by the video I took of my trip
on the bus to the race registration and walk through the Expo - enjoy.
9. Fashion Parade
While at the Expo I made sure I was around for the Fashion Parade – well I would
not really call it a fashion parade rather a mixture of rap dancing and exercise to
cool music. Have a look.
10. Shannan Ponton
It was interesting listening to Shannan Ponto from Biggest Loser and ASICS
Ambassador because he said most of the same things that I have been saying in my
blog for the last five weeks. I guess when you have more celebrity status you have
more impact. It was pretty cool to meet him and have some photos with him for
myself and 14g.
11. The Race
When I go to big races I take a digital recorder, a camera, a Flip Camera and my
phone to collect records of the race to share with others. I did race videos for
the 10km finishers and marathon runners at 31 km. Feel free to have a look.
I did a race report here but I would to like to add the following. All this lead up
work for the race kept me focussed. I am not a morning person and despite this I
woke up a few times before the alarm and actually jumped out of bed had food and
walked to the race quite relaxed. There are few races now that make me nervous.
Usually I just stand there wondering why I am there but once the race starts I get
into the moment.
The moment this time had me being cautious. I ran within myself but with only
two runs in 12 days due to the tail end of something just short of the flu and a
rolled ankle. I had an almost perfectly even paced run with a slightly faster second
half. On training 6km I was worried about dying at the end but with three kms to
go I just threw water all over me to cool down and pushed a bit harder to hold the
pace. In fact the last two km were the fastest of my race.
I was pretty happy at the end of the race as a couple of ASICS staff will attest to.
12. The recovery
I made it by a day- I woke up on Monday morning with a chesty cough which is
still around.
The immediate recovery had me sitting in the race park listening to a band sending
messages to friends, Facebook and Twitter, a feed of a hamburger and coke as well
as plenty of drinks. I also brought some fruit from home. I followed this up with
standing on the medium strip and filming the marathoners come through at 31 km
and the 4 hour runners as I walk back to the unit. I went to the pool and sat in the
spa for a bit – not too long because I did not want to dehydrate too much. I went
upstairs did a quick report for Cool Running and created the race report thread .
Then I went of lunch at the Main Beach Surf Life Saving Club. The Gold Coast
Marathon would not be the same without this post event activity because at the
race precinct it is just too difficult to catch up with everyone.
How have I physically recovered? Usually the 48 hours later the muscle soreness
peaks. I can say that race was the fastest half I have done since around 2006.
Usually after the Gold Coast I am so crippled that I cannot play tennis with the
family the week after the race. This time I was walking fine at the post race lunch,
I was fine the next morning and 48 hours later fine as well. Compared to my most
recent half marathon six weeks ago the recovery is better.
Given that I have essentially adopted the same training regime of 6 km runs and
actually have run faster , though on a flat course compared to a hilly course in
Sydney, I am very impressed with the recovery and do believe the Inner Muscle
training gear and perhaps even the Top Impact Race gear has made the difference.
13. The suggestions
I am convinced that the top works. On the fashion front are there other colours. I
would have liked Cool running Colours of green, blue and gold. I can only take so
many Spiderman comments
Even Shannan Ponton had trouble explaining the benefits of the tights though I feel
for me it made a difference because having something tight around my leg muscles
seemed to work. I read the website detail but could not see how it could really
worked for me - I just decided to trust the experts and use the gear. My recovery
seems to indicate that it worked for me. Maybe this is something you could work
on to show how the tights work.
Some sort of warm weather version of the Inner Muscle gear might help you.
Maybe you could get together some inner muscle shorts with tights lining like the
Top Impact shorts. I suggest the tights are a bit longer - below the line of the
shorts. This way when they ride up, which was my experience you will be about to
pull them down more easily rather than putting your hands up your shorts to pull
them down while racing.
A tight fitting inner muscle singlet might not suit everyone but most runners have
the body to wear one and this too would help out in summer but I guess it won’t
pull the shoulders back in the same way as the top does.
In relation to the Top Impact Racing gear I have only raced in them for 1:47:29
and need more time to make a comment but perhaps a deeper zipper would help to
allow for ventilation for longer runs. It is the sort of thing I am use to wearing with
the Cool Running Tri Tops.
Many thanks to my readers, running friends and the ASICS team.
Cheers Plu
Gold Coast Recovery
Posted by plu, Jul 9 2010, 08:13 PM
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Hi all,
Avoca 6km 35:35, ahr 119
5:28
5:48
6:07
6:20
6:08
5:40
Distance might be a bit short. Just a cruise run - walked a bit as well.
No stretching running or anything till today. Normally I run within 48 hours - the
Tuesday. Ten days before the race I had a tickle in the throat and went through the
whole cycle of temperature sore throat. I nursed myself through as much as I could
with pills no running rest etc.
Monday morning I woke with the chest congested - I knew I was on the edge in
terms of my health for the race. Mick (Rags) was sitting next to me on the plane on
the way back as I tried to unsuccessfully to stop coughing. By Wednesday I
decided to get an expectorant cough mixture and I coughed up my lungs for two
days.
This morning I just wanted to go for a run to see my recovery. After a 1km I really
felt my quads - I had not felt a thing for the whole week - this is why I go for a run
in 48 hours to flush out the legs. Anyway still coughing but trending in the right
direction and clearing the chest.
Spent the arvo sorting out paperwork for Tax and watching an old classic movies
based on USSR and USA Propaganda and East - West Germany.
cheers Plu
Second Recovery Run
Posted by plu, Jul 10 2010, 04:33 PM
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Hi all,
Almost 7 km, 40:41, ahr 120
5:22
5:48
5:58
5:43
17:49
I have a couple of days by myself at Avoca Beach . I am slowly nursing myself
back to reasonable health. I use the light runs to keep the chest and head clear.
During the day I am reading the paper in more detail and resting. In the evening I
get myself organised to watch the Tour De France. On the last two flat stages I
have gone to bed and got up again to see the final 10 km of the sprints. Not so this
evening, Sunday and Tuesday - all mountain stages.
Tonight for dinner I mixed a soup with some left over veges -
Mixing
Mixed
Now to fill some time till The Tour at 10:00pm
cheers Plu
Sunday 6.5km And Monday Rest Day
Posted by plu, Jul 12 2010, 11:00 PM
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Hi all,
6.5 km , 37:27
5:31
5:56
6:03
5:44
5:26
5:40
3:05
Still chesty but went for a decent run on Sunday and had a rest day today. Jenny
came back to Avoca on Sunday night with 14g and headed back on Monday
Morning. Gordon came over for brekky and when he left local runner Glenn
Ritchie drove by and stopped for a chat. After Glenn went Jenny rang to say she
left her laptop so I had an unexpected trip back to Sydney a day earlier than I
planned.
cheers Plu
Two Rest Days And 6.5 Km Run
Posted by plu, Jul 14 2010, 08:45 PM
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Hi all,
6.5 - 6.8 km AHR 138, 36:32
5.28 171 hangs here for a while and for no real reason
5.49 122
5.49 128
5.35 125
5.29 131
5.26 145
2.54
Essentially health has been less than 100% for three weeks now. On Monday I rang
two Doctors surgeries in Sydney and visited two on the central coast. I got in at
Terrigal at 12:45 Tuesday as the earliest and the latest next week.
Normally I let this stuff run its course but given I am with a group of 40 of 160
Year 9 students for two weeks from August 1 in FNQ I thought I should make sure
if I needed antibiotics I would run the course now and get 100%.
Well no antibiotics but 5 tablets and 5 days of steroids so I can breath - hope there
is no knock on the door to test me as an athlete Got back to the car to be greeted
by a flat tyre.
cheers Plu
Avoca Beach 6.7 Km
Posted by plu, Jul 15 2010, 10:52 PM
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Hi all,
6.7 km, 35:04, ahr 133
5:24 176??
5:36 130
5:36 134
5:04 138
5:10 136
5:16 146
2:55 137
Some thing wrong with the HRM seems to lock in the first km. I have done this
run three times now with each one successively faster and with me feeling better
each time.
With the Tour out of the mountains I have not watched all night. Watching Cadel
the other night was enough for me - top shelf rider and guy.
Been thinking about my running - no I mean my exercise. Instead of running more
km, faster or more frequently I am going to keep up with the six km runs - it works
for me.
I just find 30-40 minutes is not long and I am doing it easily - well I will be again
soon when I get the health 100%. So I have to make an effort to ride and swim a
bit more when it warms up and remember to get in my entry to the Nepean Tri in
on time this year.
But none of this will happen till after I come back from FNQ in the middle of
August. It will be unlikely that I will get any runs in while away - as on duty pretty
much 24/7 with the students. This will make it hard to get 100km for the month of
August - so I am going to treat it as a rest fortnight.
cheers Plu
Avoca 6.7 Km And Back In Penno
Posted by plu, Jul 16 2010, 09:53 PM
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Hi all,
6.7 km 38:40 AHR 131
5.36
5.57
6.12
5.51
5.45
5.58
3.18
Flat stage of tour and taped it - saw on Twitter something had happened so
watched it as if live this morning. Interesting decision.
Back home now.
cheers Plu
Struggling
Posted by plu, Jul 18 2010, 07:04 PM
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Hi all,
Struggling health wise at the moment - I suspect running a half not 100% and
running it well has taken its toll.
So doing nothing, thinking running and trying to keep the weight under 80kg.
I have compared my stats for 6km runs over two periods. The two graph below
show the comparisons for over 115 six km runs.
Heart rate and pace average good in recent incarnation.
cheers Plu
I Love Election Time
Posted by plu, Jul 20 2010, 09:58 PM
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Hi all,
Warning - nothing to do with running.
In Australia we have an election coming up on 21 August 2010. I love election
time.
One of the things I most like about the election time is not so much who wins but
trying to read what society’s collective consciousness is going to do and who will
win the election. IN the past these two photos reveal how I have learnt about
elections and politics. This is not the case any more – or should it be?
Soon after the #spill I was able to find a whole heap of media and political people
on Twitter because I was able to follow the conversations about the spill. Having
recently experiencing my third birthday on Twitter I realised it has taken a while
for a wider cross section of society, media and politicans to use Twitter.
I have also noticed, until the most recent obvious political followers, that there
seems to be a predominance of the less conservative views been expressed by those
I follow. Recently during my holidays I made a conscious effort to compare the
views I was picking up on Twitter and comparing them to views I read in the
newspapers. By this I mean I actually read the papers and read them cover to cover
– something I never do. I started to see arguments and viewpoints that were not
being expressed on Twitter. In fact I was starting to believe that the views I was
reading on Twitter were the only issues. So I am grateful for my most recent in
depth holiday readings because I believe I was getting a blinkered view about what
I believed to be the issues for the election.
Can this collective consciousness be represented through the media? Now that the
media is so diverse is it much harder to do or is it being more representative but
harder to read?
At least now I have realised I have to look beyond Twitter to attempt the find the
answer. Does everyone who uses a #lateline to express a view on an issue ? – No
they do not- and are these views representative of reasons and rationales for
predicting the outcome of an election? Don’t know the answer to that one but I will
soon find out.
cheers Plu
Thursday 6km And Soul Running
Posted by plu, Today, 09:54 PM
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Hi all,
Thursday 6km 37:18
5.59
5.54
6.19
6.23
6.03
6.38
I took Thomo's advice - starting back easily. I was sitting at home just pottering on
the computer and just thought I feel like a run - first since last week- and out the
door I went for a penno road run. It was so easy to start with I thought I would
keep going along penno road for 10 km but at the 3km turnaround I turned. At 4
km I looked into a pizza place on the corner at Thornleigh and one of my students
was in there celebrating her 18th birthday. I just waved through the window,
mouthed happy birthday and kept running.
A while ago Tim made this blog post:
QUOTE
as I plod along twice a day my mind drifts back to a question Sue from Long
Distance Pictures asked me. "Why do you run?" It was hard to answer such a
question without digging out all the old sayings. Then the other day I got an idea.
We live in our front brain and think that is all there is of us. We think that is our
main part, our intelligence. We think this 'cause this is the noisiest. It is the part
that does all the talking. And yet if you have ever read the book called 'Blink' you
will find that there is this other part. A deeper and wiser part of you called your
subconscious. The subconscious is beyond words, it is our essence. If we were the
ocean our front brain would be the shore with all the waves and turmoil and our
subconscious would be the deep blue green water that seems bottomless. I often
wonder if this is our soul and maybe the god that religions seek. Maybe this is the
wisdom and greater part that we yearn for. This wordless unfathomable wisdom.
When I run long, I am talking real long, for moments my front brain just turns off.
For the briefest moment it stops the endless chatter and is quiet. It is in those
moments I get a glimpse of my subconscious, I get a glimpse of my soul.
Running is my path to god.
http://timothyturner.blogspot.com/2010/07/...-is-my-god.html
I read it a week or so ago and Tim reminded me of 1997 where I gave a Chapel
address where I argued that running was my religion. There is an obvious spiritual
connection for me when I run - ultimately to be one with the world and yourself.
When it clicks I call it my Soul Run. Also Sunday runs made it difficult to go to
Mass
I have been through many stages with running. Running has dominated my life at
the expense of my friends , family and loved ones. It has just been part of my life
and work. I have been evangelical about it, passionate about it and know how
much I love it when I am missing it.
Today after dropping off 17 b for an early morning Extension Maths lesson I drove
into the car park next to the oval at work and the students were training for the up
coming athletics carnivals. I realised I was automatically was watching students
doing intervals. I was even walking up the hill backwards looking at stride length,
cadence, posture and speed of the intervals.
I cannot help myself. I just love running.
cheers Plu
Weekend That Was
Posted by plu, Jul 25 2010, 06:52 PM
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Hi all,
Sunday 6km, 34:26
5.42
5.56
5.48
5.38
5.50
5.29
Rugby yesterday at Cranbrook big win to 17b's team but did not get a run on in the
Firsts. In the evening we went to a 50th birthday at Roseville Bowling Club.
Followed the evening up with the Tour de France time trial.
Everyone in the family got up after midday today.
Just on sunset I went for the run. Well done those runner son the cool M7
Marathon Course today. Now back to the Election Debate.
cheers Plu
Pennant Hills Road Run - Video
Posted by plu, Jul 27 2010, 12:22 AM
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Hi all,
6 km penno road run, 38:08
18:08
19:59
I headed out at 10:20pm, took the Flip camera to show you why I like this run so
much. Enjoy.
Plu
Perfect Timing
Posted by plu, 12 minutes ago
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Hi all,
Penno road semi trailer 6km, 40:15
6.12
5.59
6.25
3.22 stretching
5.33
6.07
6.45
Now let me explain. This was to be my last run for the month because I think it
will give me 100 km for July and given my health and days off I am pretty happy
with that. This morning 17b wanted the car because he had an appointment during
the day. I took my gear and arranged for to have a run. In the arvo it was raining all
the time and I did not want to risk my health with me going in a few days to
Cairns.
So I got a lift home. Tonight after watching PM Live I decided to go for a run at
10:30pm. I headed out very slowly as my times suggest and just before 3 km I felt
a twinge in my right hammy. Never happened to me before. So I stopped and
stretched for 3:22 seconds and slowly made my way home.
Just putting this out there, I don't know if it would be true and happy for some
input. This is the first training run since the end of May when I have not run with
the Inner Muscle longs and top - I wonder if the lack of tightness sprang lose my
hammy?
Anyway I have put on some ice had a shower and not too worried as I was now
planning to have a few weeks off and it seems my body is telling me to have a rest.
I might spend a few weeks doing some stretching, some core work and come back
with a plan for the rest of the year..
cheers Plu
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
August
Week 1 Far North Qld
Posted by plu, Aug 7 2010, 12:48 PM
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Hi all,
If you have not caught up through Facebook , FourSquare or Twitter I am in Far
North Queensland with 40 of 160 Year 9 students on a learning and community
service fortnight. Also been busy blogging and using Twitter for photos to send
back our experience to the school community. You may remember I did a recon in
May. Please follow me on Twitter or Facebook if you want - there is more
information there. Just let me know you came across me through the blog. So
below in the signature.
I have managed to get some runs in which I am pleased about. There is not much
downtime being on duty 24/7 but I managed 6km along some trails in Cape
Tribulation, 7 km and on the Atherton Tablelands I managed 7 km at Undara
Volcanic Park ( well worth a visit) and two five km runs in the area of Lake
Tinaroo. That is four more runs than I thought I was going to get in.
I just want to mention one thing about the trip. We are working with traditional
landowners and we have been with the Uncle Doug and Aunty Syb. This
experience is not only powerful for the girls but also for us.
Last night before Aunty Syb was going to talk to the girls about women's business
I sat in the bush with her discussing my foot print and we explored my Irish, Swiss
and and colonial background. She said she saw me running. My last run had me
jumping off the bus 5 km out for where we were staying and she said as she drove
by me later that I was one with nature just going through the ups and downs ills
and the curves of the trail and she expressed this with beautiful hand movements.
Syb encouraged me to go deeper into my way of life and we talked about my
attraction to mountains and deserts. We came across the notion of a possible
nomadic foot print. Sort of like the transhumance of the mountain nomads or the
continual movement of the desert nomads. It was a very powerful five to ten
minutes. It will stay with me for a while.
Uncle Doug is working on a way of getting his people back to their country
including those who were part of the stolen generation which he was able to
avoided by hiding out in the rainforest. His parents were tipped off by the non
indigenous farmers in the area.
These are just two snippets of a powerful time with Uncle Doug and Aunty Syb.
This is the fifth time we have brought students to see them.
Sook54 _ think I will have to have coffee with you or a run to understand better
what I am experiencing.
We are heading to the coast now and we will spend three days in the Yarabah
Indigenous community. It will be quite and eye opener and confronting for many
of us doing community service in nursing homes and schools.
Cairns Cemetery And Botanical Gardens Run
Posted by plu, Aug 8 2010, 11:25 PM
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Hi all
6.5 km Run 36 minutes
On Saturday we made our way back from the Atherton Tablelands via Kuranda
and the Sky Rail to Cairns.
Once settled in the Tropicana Lodge Motel I had time for a run. On the recon in
May I spotted the cemetery and Botanical Gardens nearby so that is where I went
for my run. I went through the Cemetery and up and down different trails of the
GArdens.
Today we went to one of the Franklin Islands. It was a good day.
cheers Plu
Cairns 6km Runs
Posted by plu, Aug 13 2010, 12:54 AM
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Hi all,
Esplanade Run 36 minutes
Range Run 36 minutes
Esplanade Run 36 minutes
Esplanade Run 36 minutes
I have managed to get in a few more 6km runs while in Cairns. Three from the
motel to the esplanade and back and one to the western mountain ranges.
I have been getting out for just about 40 minutes just before dinner. I have been to
the night watch with the students and the other staff tend to prefer getting up in the
morning for a walk.
I have spent three days in Yarrabah - what a great eye opening experience for us
all. Very privileged to get this opportunity through work- unlikely to have done it
by myself. This picture shows the takeaway shop just down the road from the
school which only shows one side of the story.
Beautiful Location - pity you cannot swim due to Crocs and Jelly Fish.
I have great pictures of hope with children in them but cannot show them here.
We have Mass tomorrow in Cairns and a 12:30 flight back to Sydney. Looking
forward to seeing you and being in regular online contact
Returning To Normal Transmission Saturday 6km Run
Posted by plu, Aug 14 2010, 07:22 PM
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Hi all,
Penno 6km run - 32:34
5.20
5.40
5.34
5.27
5.35
4.57
Returning to normal transmission after two weeks away. I had a great time. Now to
focus on the rest of the year as the weather warms up:
1. Make a decision about the Sydney Marathon.
2. Practice filling in online forms quickly for the Six Foot Track.
3. Do some swimming and cycling for the Nepean Triathlon - to try and keep
ahead of Thomo.
cheers Plu
Sunday 6km
Posted by plu, Aug 15 2010, 08:56 PM
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Hi all,
Semi trailer penno road, 34:01
5.38
5.22
6.05
5.34
5.33
5.47
cheers Plu
Monday 6km
Posted by plu, Aug 16 2010, 07:47 PM
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Hi all,
Monday 6km, 42:38
10 by 600m
4.14
4.17
4.11
4.16
4.12
4.25
4.19
4.21
4.28
3.51
cheers Plu
Tuesday 6km
Posted by plu, Aug 17 2010, 09:05 PM
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Hi all,
6km , 34.58
10 by 600m
3.26
3.34
3.33
3.30
3.31
3.32
3.36
3.33
3.32
3.06
cheers Plu
4.1 Km Run Home From Work
Posted by plu, Aug 18 2010, 11:23 PM
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Hi all,
4.1 km in 24:17
7.00
5.45
5.20
6.11
All these people were walking home along penno road due to the trains not
running. Quite a different experience.
cheers Plu
Wednesday 10 By 600m
Posted by plu, Aug 25 2010, 08:27 PM
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Hi all,
First run for a week. I headed out with Mark Mik for ten laps and it was a good
pace. 3:36 per lap is 6 minute pace.
33.42 6km
3:36
3:24
3:24
3:25
3:34
3:17
3:18
3:25
3:22
3:02
Cheers Plu
Thursday 10 By 600m
Posted by plu, Aug 26 2010, 09:32 PM
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Hi all,
10 by 600m, 35:44
3.32
3.36
3.35
3.36
3.35
3.39
3.35
3.35
3.33
3.22
cheers Plu
Entered
Conference, Dinner And 4km Walk Home
Posted by plu, Aug 27 2010, 11:39 PM
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Hi all,
4km walk
Up at 6:00am off to NSW Parliament House for GTANSW Annual Conference.
People are very quiet on morning trains.
I popped by Sunrise:
Helped set up the Conference and listened to a good Keynote by a global warming
expert - and they are getting younger.
Sneaked out for a cuppa with Kevin Tiller.
Then headed back to work for a couple of hours work and went to a special dinner
for the staff who went to FNQ.
The best I could do was a cold 4 km walk home after the dinner.
cheers Plu
Agm, Avoca 6km And A Pizza
Posted by plu, Aug 28 2010, 07:50 PM
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Hi all,
AGM, Avoca 7km (40 minutes) and a pizza
Had the unit strata AGM then went for a 6 km run at Avoca and finished it off with
a Pizza. I have not been up here since the holidays.
17b went with Jenny and Ali to Sydney University for 17b to have a look around.
cheers Plu
Sunday Avoca 7km
Posted by plu, Aug 29 2010, 08:13 PM
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Hi all,
Sunday Avoca 7km 38:20 7 km 5:36 per km
Did the same run in 40:20 yesterday. I stretched out a bit more today.
5.26
5.51
5.26
5.51
5.29
5.31
4.44
cheers Plu
10 By 600m 33 Minutes
Posted by plu, Aug 31 2010, 08:43 PM
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Hi all,
10 by 600m in 33:06
3.34
3.20
3.15
3.14
3.25
3.32
3.30
3.28
2.52
2.51
yeh i let go for the final 1200m
cheers Plu
Year To Date And August Training Log
Posted by plu, Aug 31 2010, 09:19 PM
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Hi all,
Year to date and August Training Log 2010
January
6 6 7.6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6= 163 km
February
6 6 6 6 6 6 20 6 =62
March
12 6 8 6 6 6.5 6 6 6.5 6.5 6.5 6.5 6.5 6.5 6.5 6.5 6 =112.5km.
April
6 6 6 6 6 16 6 6 6 7 7 7 6 4 7 7 7 6, 12, 6.5 = 147.5 km
May
6 6 6 6 4.5 6 6 6.5 6 21 6 6 4 6 6 6 6 6 6 6 6 = 141 km
June
4 7 13 10 6.5 8 6 6 6.5 4 10.5 6 6 6.5 6.5 6.5= 113km
July
7 7 7 21 6 7 7 7 7 6 6 6 6 =100
August
7 7 5 5 7 7 6 6 6 6 6 6 6 6 4 6 6 4 7 7 6 = 126
Total: 966km
cheers Plu
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
October 2010
Don't Know What To Say- Speechless
Posted by plu, Oct 1 2010, 04:44 PM
Hi all,
Cycle 48 minutes followed directly by 6 km run in 29:46
I have been running this penno west run for 10 years and never been under 30
minutes and I did it today as part of a brick session straight after a 48 minute cycle.
I am speechless.
Here are the splits:
4.46
5.13
5.16
5.00
5.02
4.27
4.46
Not that I do this often but I have always been able to run fast off the bike. I was
shocked at the 1st km and eased up. The course is undulating and was surprised I
was still close to 5 minute pace. I thought I had not been under 30 minutes for the
course and knew I would not be in the position again too soon so I just kept at it
over the last couple of km and knew I would come in under 30 minutes.
It feels good to be able to run like this in training now and then. I have been on a
high all arvo after the cycle and the run.
cheers Plu
1500m Swim
Posted by plu, Oct 2 2010, 04:42 PM
Hi all,
1500m swim: 34:07
11:06
11:29
11:30
Headed to Epping pool as it closed at 3:00pm so kept driving to Ryde. Happy to go
there because with the rain and cold I struggled hard to get out the door to go to
Epping.
I got a bit more rhythm in my swim but a 25 metre pool is always a bit faster.
It is going to be a wet and cold Half at Penrith tomorrow.
cheers Plu
Lap Of The Lake Half And Holiday Base Train
f e d ning
d Oct , M
Posted by plu, O 7 2010, 08:47 PM
Hi all,
I have been updaating my ru in Facebook this week - fo
uns s u
ollow me there if you wish
e. what ve
- see below in the signature This is w I hav being do week
oing this w
Last Su an ke round the Regatta Centre rowi
unday I ra the Lap of the lak 21 km ar ing
was w on
course. I am not sure what each lap w but I was under pressure o the last to
come i under 2h
in hours. It w wet and had a head wind w
was d ing ds
when runni toward the
f ng ase e s. e
start of the rowin course. Very plea to come in under two hours Here are the
splits:
28:12
29:07
28:35
27:34
5:04
4 me
1:58:34 finish tim
There a some p
are m Digital
photos from Abbey D
educed 72%
Re %
350 2K)
233 x 3 (14.42
f k hat orking bac
As for the rest of the week this is wh I did wo ckwards as I entered in
s
Faceboook.
Thursday avoca 6km 35.15 not quite back to normal. Body needs a bit more rest
but need to make use if time i have to exercise.
Wednesday 28 km cycle 64 min 4 by 7 km loops : 17.39, 15.41, 15.51 and 15.01 .
Bit fast.
Wednesday still some junk in legs despite trying to ride it out. 6 km run 38
minutes. Might do a very easy spin in sun this arvo if rain holds off.
Tuesday 30 km cycle 4 by 7km laps plus 2km splits. 16.33, 15.17, 15.39, 14.55
and 4.24 for 66 minutes. Worked the flat section harder and eased up elsewhere.
Not an out of seat ride.
Monday 45:26 minute cycle 7 km loops Avoca Beach. Splits 15;37, 14:50 and
14:58. Used the tri bars. Mostly flat except 400 climb @ 5th km and slow down
through shops.
Had a nice time chilling each evening here:
cheers Plu
Base Week Training Done
Posted by plu, Oct 10 2010, 01:29 PM
Hi all,
Friday
1500m swim 38 minutes
Saturday
6 km run 34:04
Sunday
6km run 34:45
The last week has been a recovery week and a base building week for the Nepean
Triathlon which is on in mid November. I need to put back to back a 1 km swim,
30 km cycle and a 10 km run. This will be my 14th Nepean. I would have rested
more than I have normally but with I had to make to best of the holiday time for
training.
On the Friday before the half I did my cracking brick with a west penno sub 30
6km. That was probs a bit fast two days before a half marathon. ON the day before
the race ai did a 1500m swim. In recovery I did 3 one hour rides, 1500m swim and
4 6 km runs. The times and the splits for the 6 km runs are interesting because they
took the same effort but the body was not as willing in the early stages. I just
realised that I have done 51km running already for October (the first 10 days)
which is half my monthly quota. What is interesting is the splits for the runs as my
body recovered from the half and the rides. The turning point was the rest day (
where I just swam on Friday). Here are the splits for the same 6 km at Avoca
Beach
Now as I am back to work tomorrow I will have to be smart with my training. I
hope to get in two rides and two swims a week plus the normal 4 6 km runs but I
have a buffer with 51 km already done for this month.
Life
Just an aside – big weekend of running. Last night I was watching and following
Sean Wroe (400m) and Lachlan Renshaw (800m) on twitter and TV. Then today
Macca won the Kono Ironman. Also watched the TV coverage of Blackmore
running Festival - saw Uncle Dave, LBP, Horrie and Brick on TV. I don’t even
mind watching the Bathurst 1000. This social media has really changed the way I
engage in sport and learn how the elite train and race.
I am also 50 this week – so I have to work out my ritual birthday run on Tuesday
night into my “birth”day on Wednesday 13th October.
Cheers Plu.
50th Birthday - Running And Life
Posted by plu, Oct 13 2010, 08:11 PM
Hi all,
Tuesday 48 minute cycle
Wednesday 12:00am 50th birthday 6 km run
Wednesday 6 km run at work and home
Working backwards I have have had a really good day today. It really feels good to
get the personal greetings, phone calls, text messages, cool running, Twitter and
Facebook birthday wishes. Thanks so much everyone who contacted me and those
who have not left a comment but have thought of me.
Tracking back now.
In the 1980s Murry and I used to have birthday runs in Bowral and even when I
moved on we would talk about what our birthday runs were. In the last decade I
found myself sitting up late at night worrying about my birthday run , that is,
getting up in the morning to run. Those who know me well and who have read this
blog for 5 years know that this happens almost never. I had a break through a
number of years ago when the time approached midnight and I decided to run into
my "birth"day. Murry typically thought I was mad but it worked for me and I have
kept doing it.
Last night I headed out through the bush , without a light on purpose, through to
Westleigh and then back along penno road. At Thornleigh I ran by some road
workers setting up for the night and they made some comment about "why are you
out so late?" so I stopped and talked to them for a while. They liked the story I
have just relayed to you and the were the first to wish me a happy birthday.
I had a really good day at work. I quickly checked my personal email and in the
morning there were a lot of birthday greeting and they came through during the
day. Friends and colleagues who I work with and some who follow in facebook ,
twitter and foursquare wished me happy birthday. I was surprised that a number of
students knew it was my birthday due to members of my Tutorial Group- they
were all very nice to me.
17b has HSC English on Friday so he drove me to work so he could go to the gym
as a break from study. So after work I did my three laps of the grass area of the
oval to get up 2 km before my 4 km run home to make up my 6 km. While I was
running the students training for touch footy wished me happy birthday while I was
running around - that was a really nice ending to the day.
Once home some friends popped over and then we went to penno bowling club for
dinner. Once home I opened my presents and I did well this year.
Including some hand made ceramics from 14g titled "Walking in Sydney".
Thanks all for being good mates and tolerating my self indulgences on my 50th
birthday.
cheers Plu
Thursday Cycle And Swim
Posted by plu, Oct 14 2010, 07:16 PM
Hi all,
50 minute cycle
35:08 minute 1500m swim
The mental discipline of fitting in the rides and swims with normal life is a bit of a
juggle and I have noticed I am a bit tired - mind you late nights are not helping me
getting out.
I got home and jumped on the bike straight away. I did not feel like going out but
once on the bike I started slowly leaning on the tri bars - I just warm up into the
ride. Westleigh is good because it has a couple of long sustained climbs on Quarter
Sessions Road. Whle on the ride one of 17b's friends was on a run as a break from
his study. I rode next to him chatting for a while. He was running a solid sub 5
minute per km pace for 5 km - he is a pretty good athlete as he spent a few years in
Spain playing soccer and has only recently back in Sydney.
I got home and was watching the replay of the marathon and 17b was restless from
his study and we both thought we could go for a swim. So I took him to Epping
Pool. I did 1500m and 17b when he was swimming properly was putting a almost
half lap into me for everyone of my laps. I think he was doing intervals on every
minute or so.
I felt a bit more stronger and consisted for today's swim. The splits were:
11.40
11.47
11.40
cheers Plu
The Weekend That Was
Posted by plu, Oct 17 2010, 07:44 PM
Hi all,
Saturday 50 minute cylce 21km and 31 minute run 6km - brick session
5.09
5.34
5.12
4.57
4.59
5.05
Sunday 10 km 1.03.57
On Saturday it was blowing a gale while I went for the ride on my loop course at
Avoca. I had a strong headwind on the way our from the beach and a tail wind
coming back. Twice I was almost blown off the bike. T reminded me of the high
winds of the ranges in Bowral but not as cold. On on each lop there would be
different branches fallen from trees. I was wondering if one would comedown near
me as I was riding.
I got off the bike after 21 km and quickly changed into my running gear - like the
last brick session I was running smoothly in the windy conditions. Running in the
wind was not as bad as on the bike. Any way you can see the splits for the run -
pretty good on the way back to the beach. I was never really struggling just holding
the pace.
After the run Weave, Kell, Burnsie and Burls came up to Avoca for some birthday
drinks. After watching the Caulfield Cup - where Burnsie picked the first four
places - we headed to Avoca Bowling Club at 5:00pm. We were home by 8:00pm
cooking the BBQ and just chilling and catching up with each other.
Tonight I went for a 10 km penno road run while 17b was writing an English essay
for the HSC paper tomorrow.
cheers Plu
Rest Day
Posted by plu, Oct 18 2010, 07:48 PM
Hi all,
Rest day
Runs this month
6 21 6 6 6 6 6 6 6 10 = 79
I had a dentist appointment at 4:30pm . Great dentist - 2 fillings no gas nor needle-
way to go. Got home and hoped to get to a pool for a swim but could not get it
organised. 17b with 2 exams down had to pick up some biology, Jenny was still at
work and 14g had a tennis lesson.
I stayed at home and mowed the lawns and did dinner. I guess a break won't hurt
me.
cheers Plu
10 By 600m Run
Posted by plu, Oct 20 2010, 07:25 PM
Hi all,
6km 37.06
10 by 600m
3.58
3.56
3.52
3.42
3.52
3.54
3.58
3.39
3.19
2.52
CPR update at work and remarkably consistent 600m loops while chatting - last
three we decided to increase it a bit so the pace would be closer to 6 minutes rather
than 7 minutes per km.
cheers Martin
31km Cycle Hornsby
Posted by plu, Oct 21 2010, 06:06 PM
Hi all,
31 km ride 71 Minutes
I felt like a different ride today and no loops so I headed out to Hornsby and out to
the end of Somerville Road and back again. I went out in 40 minutes and back in
31 minutes - slightly different course on the way back but I was faster on the
return.
cheers Plu
The Weekend That Was - Well Till Saturday.
Posted by plu, Oct 23 2010, 05:35 PM
Hi all,
Started the weekend with a Friday arvo 50 minute cycle through Westleigh.
Got up Saturday morning and went to see an Auction in Leith Street then home for
2hours of exercise.
Westleigh 50 min cycle in the sun
Avoided an altercation with a car while turning right out of Duffy Road - bit close
for my liking
Epping 1500m Swim 36 minute swim in the clouds
11.56
12.11
11.54
Penno 33:47 6km run in the rain and a storm
5.30
6.05
5.53
5.36
5.52
4.48
..all one after each other including drive to pool
Runs this month
Sunday 6 Km Run
Posted by plu, Oct 24 2010, 08:09 PM
Hi all,
Sunday 6km run 38:47
I am glad I got the ride, swim and run in yesterday because today has been an
inside day till I went for my run. I headed out along penno road and back through
the bush from Westleigh.
cheers Plu
Running And Life - Hsc Life With 17b
Posted by plu, Oct 26 2010, 07:34 PM
Hi all,
Tuesday 50 minute Ride to Westleigh
Wednesday 6km run at work and home
Life
17b has been studying really well. Not a problem at all. I have banished myself to
this room - not a bad place to be so I don't disturb him with the TV going while I
am on the internet. Been quite good really.
Hang - this post is meant to be about 17b. I have been very impressed with his
effort and dedication. English, Maths, Maths Extension 1 and PDHPE all done -
next week Physics and Biology and he is done.
Running
Good ride yesterday in the sun - always like a ride in the sun. Today I ran three km
at work on the grass and three along penno road towards home and went to the
shops to get some food. Sort of liked running more at school and then heading
home along penno road with a few more km in my legs.
cheers Plu
Penno, Cherrybrook And Westleigh Bush Run
Posted by plu, Oct 28 2010, 05:19 PM
Hi all,
50 minutes Penno, Cherrybrook and Westleigh bush run 6+km
A really pleasant run:
6 21 6 6 6 6 6 6 6 10 6 6 6 6 6 = 107
cheers Plu
Weekend That Was - Well To Saturday
Posted by plu, Oct 29 2010, 08:26 PM
Hi all,
Friday 6 km run home from work 40 minutes
Saturday 70 km ride
I set the alarm for 6:00am this morning and managed to get out of bed at 7:00 and
was on the way to the Penrith regatta Centre by 7:15am. I decided to go out for
some sekritt nepean tri training which is in two weeks. I did think of going for a
swim which I believe is something I am not allowed to do and there were a lot of
boats on the water.
So I decided to ride. Each lap is about 5 km and it goes the full 2km of the regatta
lanes. I headed out in the direction of the race and I found myself going against the
cycling traffic. So I turned around , took a photo for Facebook and Twitter and
stopped for the loo. So the first 5 km was a bit slow after that I settled into a solid
30 km at 10 minutes per lap and did another two to make up 50 km. I had a break
spoke to Barefoot who I spotted after Dragon boat training and then headed out for
another 4 laps a bit slower at 11 minute per lap.
So all up I did 70 km most of which was at 30km per hour. It was nice to ride long
and consistently at a good pace - I cannot seem to get this where I live. Here are
the lap splits: (note no speedo)
First 50 km
16.31 per 5km
10.07
10.05
9.50
9.46
10.08
10.25
10.55
10.57
10.36
10.24 50 k m 1:48 or 45 km at pace 1:32
Next 20 km dropped 1 gear and consciously took it easier
12.23
11.16
11.10
11.05
On the way home I stopped by The Colin's place for a chat - we talked a bit about 6
foot track.
I really enjoyed riding out there this morning.
cheers PLu
Just In Case I Miss 100 000 Views For My Running Blog
Posted by plu, Oct 30 2010, 08:23 PM
October Running Log
Posted by plu, Oct 31 2010, 06:30 PM
Hi all,
1500m Swim at Epping Pool
On top of 113 km of running I did these rides and swims:
4 by 1500m swims
21 21 30 28 21 21 21 31 21 21 70= 306 km
2010
January
6 6 7.6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6= 163 km
February
6 6 6 6 6 6 20 6 =62
March
12 6 8 6 6 6.5 6 6 6.5 6.5 6.5 6.5 6.5 6.5 6.5 6.5 6 =112.5km.
April
6 6 6 6 6 16 6 6 6 7 7 7 6 4 7 7 7 6, 12, 6.5 = 147.5 km
May
6 6 6 6 4.5 6 6 6.5 6 21 6 6 4 6 6 6 6 6 6 6 6 = 141 km
June
4 7 13 10 6.5 8 6 6 6.5 4 10.5 6 6 6.5 6.5 6.5= 113km
July
7 7 7 21 6 7 7 7 7 6 6 6 6 =100
August
7 7 5 5 7 7 6 6 6 6 6 6 6 6 4 6 6 4 7 7 6 = 126
September
6 6 6 11 6 7 6 6 6 4 21 6 6 7 6 7 7 = 124
October
6 21 6 6 6 6 6 6 6 10 6 6 6 6 6 6 = 113
Total 1072
Pleased I made 100km given that I have had to add some swims and cycles.
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
November 2010
Tuesday 6km - Running, Nepean Tri And Life Update
Posted by plu, Nov 2 2010, 04:57 PM
Hi all,
Monday Rest Day - rain helped the decision
Tuesday Westleigh bush and penno road 6km 39 minutes
Running
Two weeks to the Nepean Triathlon. Pleased with my progress.
Would like to more swims but life gets in the way there and I just prefer to run and
ride. I feel that I can swim without my arms falling off. I will comfortably swim 24
minutes - probs a bit faster at the end. I am pretty confident of riding an hour for
the 30 km point to point. As for the run I will probs only push myself to about 52
minutes for 10 km and should be able to do 55 comfortably. Just need to add in the
transitions. So racing time will be around 2:16-2:18 and net time should be under
2:25 and perhaps under 2:20. I don't really have an agenda I just want to feel like I
have had a work out and enjoy the day.
Life
Those who follow me on Facebook or Twitter know my other news.
I got a World Teachers Day Award last Friday. Click here if you want to see the
details
cheers Plu
Westleigh And Cherrybrook Bush Run
Posted by plu, Nov 3 2010, 09:21 PM
Hi all,
Westleigh and Cherrybrook bush run 50 minutes about 7 km
Not much to say except that is was a good run.
cheers Plu
10 By 600m Run
Posted by plu, Nov 4 2010, 07:32 PM
Hi all,
10 by 600m 35:20
Running
3.41
3.33
3.48
3.39
3.40
3.35
3.41
3.34
3.12
2.53
I had to push the end because I did not want to go over 36 minutes and I know I
need 3:36 per lap to hit 36 minutes.
Life
After the run I went to greet my wonderful Year 12 students after their HSC
Geography examination. The broadsheet was based in Broome. Interesting looking
place.
I got 17b to pick me up from school and we went to Anthony of Thornleigh cycles
to pick up my bike. I needed a new back cluster, new chain, news axle thingy
which joins the pedals, new brake pads, news cables as well as the service. Did a
test ride and Anthony suggested a few adjustments to my riding position as well.
cheers Plu
Friday Avoca 7 Km
Posted by plu, Nov 6 2010, 06:35 PM
Hi all,
Avoca Beach 7km : 41:04
On Friday the school gave me a day off for the time I went to QLD with the
students. I planned to go to Avoca on Thursday night but got home late and was
tired so headed up on Friday morning. It was worth it because we saw my old 409
bus chugging up a hill on the Freeway.
In the afternoon I headed out for a 6 km run which I turned into a 7 km run so I
would finish closer to the unit in the rain. A fairly even pace and I kicked down at
the end to stay under 6 minute pace - ended up being a sub 5 minute 1km.
6.06
5.47
6.07
6.05
5.55
6.25 36:28 6km
4.35
cheers Plu
Saturday Race Pace Race Condition 10km
Posted by plu, Nov 6 2010, 06:45 PM
Hi all,
10 km 52:30 27:20 out 25:10 back
I probs should not make this post because it could influence my handicap in
the Nepean Trialthlon chocolate bet. More later
Life
This morning I got a couple of text messages saying something I tweeted had got
into the SMH. On page 8 of the news review. I do try and manage my digital foot
print and digital reputation and I went into a panic wondering what I had said:
They think I am an 18 year old who has just finished the HSC
So I just got moving packed up , no breakfast ( which is significant for this
evenings run), got the paper and headed home in transit to the Regatta Centre to
support the rowers at school and to do some sekrit recon. Once home I changed
and had three weetbixs and headed to Penrith.
These rowers are really fit - it is a sport I think I would have liked if I had had the
opportunity. I reckon 17b would be good at it. Anyway I wandered around
watching the races and checking out the run course for the triathlon. I have run it a
few times but I was just doing some visualisation. This finish area looks
interesting:
Running
On the way home I was feeling tired and just thought I would have the evening off
running. Once home I picked up and decided to go for a run. Thinking I was tired
and would be slow I put on two t shirts and a spray jacket in case it rained.
Yesterday I ran 6 km and it turned into 7km today I headed out for 6 km and it
turned out to be 10km.
I got to the Toyota dealership in around 5:30 and the first 3 km in 16 something so
I thought I would keep going to 5km which is the freeway turn off and head home.
While I was running I decided to turn the run into a hard run simulating the pace
and the conditions after the ride and run of a triathlon. This was easy because I was
heating up and had not eaten all day.
To do this and to hold the pace I had to work the hills and hold a decent pace on
the flat and downhill. I got to the turnaround in 27:20 and headed back. This time I
had to concentrate hard to keep the pace on the hills and I finished exhausted
looking like this:
I actually found myself visualizing the final stretch past the stadium ( over the
newly laid concrete) and the right hand turn back up the hill to the finish.
Anyway here goes my chances in the chocolate bet. Here are the times for today's
run. To say I am pleased is an understatement.
5.29
5.13
5.43
5.25
5.23 27.13 5 km
5.03 32.17 6 km
5.10
4.55
4.59
5.08 25:18 5km
Total 52:31
Sunday Swim And Ride
Posted by plu, Nov 7 2010, 03:11 PM
Hi all,
Running
Well I think I am ready for the Nepean Triathlon.
After yesterday effort the swim and ride followed the same pattern. both were the
fastest I have done since I started training for the race back in early October.
Swim: 1500m 33:21
10:59
10:41 1km in 21:40
11:40
Got home , changed and went for a ride. I did my normal Westliegh ride which I
normally do in 48-50 minutes. It is the first ride since the service and the bike felt
good. I was surprised at the comforatable 46 minutes I did. I guess it is a
combination of the service, improving fitness and toughening the mind up.
Life
Any one seen 17b - I have not seen much of him since the HSC finished. Jenny and
14g went to Bowral to go to the Bradman Museum to collect information for 14g
history assignment. Jenny showed her the first house we lived in.
Hope you all had a good weekend.
cheers Plu
Heading to the Menzies to see Mum and Dad again - they are heading home on
Tuesday
Rest Day - Not That I Needed It Nor Wanted It
Posted by plu, Nov 8 2010, 07:33 PM
Hi all,
Rest day - not that I needed it nor wanted it.
Since I have got home from work all I have wanted to do is get out for a run.
On Saturday I came to the realisation that now I am officially a pretend Triathlete.
The swims do not come easy for me and I only really like to ride when it is sunny
and no traffic. I could run at any time.
17b came home this arvo cooked me a BBQ and headed out again.
Runs this month:
6 7 6 7 10 = 36km
cheers Plu
Few Easy Days
Posted by plu, Nov 11 2010, 06:24 PM
Hi all,
Tuesday 52 minute cycle
Wednesday 6 km run 36 minutes
Thursday work and run from work run 6.5 k 42 minutes
Planned to go for a swim but 17b came and picked up the car so he could pick up
14g from a saxophone lesson so Jenny could stay at school later.
So I ran home and when I got home the kids drove to Epping for the swim.
Not much time tomorrow for exercise with a meeting after school and a school
function in the evening.
On Saturday I plan for a ride , then take the bike to Thornleigh for a final gear
cable check, then a swim at Epping and finally a trip to Penrith to pick up the race
gear. Then again I might do that on Sunday morning.
When do the handicaps for the chocolate bet get published?
cheers Plu
Nepean Triathlon Preparations
Posted by plu, Nov 13 2010, 12:42 PM
Hi all,
Ok getting organised. What are you doing today?
From Facebook:
QUOTE
Up no food or milk in house. Went to shops to buy food. Had a hamburger while
there. Once home put milk in three weetbix and had an ice coffee. 17b asked me if
I was excited and I said no - just relaxed. Took my bike to Thornleigh to have my
gear cable tightened, to buy a spare tube because with the h...eat their might be
some tyres popping and also got two sport gels.
On the way back started to get excited due to the heat - I like tough conditions.
Once home 17b was cooking me a pasta dish to eat through the day. Now 17b is
about to take the car for the day, 14g has a Level 6 saxophone examination, Jenny
is having a hit of tennis and I am taking over the living area getting my gear ready
and surfing Foxtel for motivation - not that I need it.
I got Thomo's chocolate:
Hoping for a wetsuit swim - unlikely
...and I get to use my race number elastic once a year - cool.
QUOTE
Here's your times to aim for.
CR Handle Swim T1 Bike T2 Run Total
blkbox 0:22:30 0:03:00 0:55:00 0:02:00 0:54:30 2:17:00
Brewer 0:19:00 0:03:00 0:53:30 0:02:00 0:43:30 2:01:00
Dragonsjack 0:29:00 0:03:00 1:08:00 0:02:00 0:50:00 2:32:00
Gnome 0:22:30 0:03:00 0:57:30 0:02:00 0:44:00 2:09:00
kb 0:30:00 0:03:00 1:08:00 0:02:00 1:09:00 2:52:00
Mango 0:18:30 0:03:00 0:52:00 0:02:00 0:43:00 1:58:30
Mooo 0:22:30 0:03:00 1:15:00 0:02:00 0:57:30 2:40:00
Mouse 0:19:00 0:03:00 1:03:00 0:02:00 0:55:00 2:22:00
Muzman 0:22:00 0:03:00 0:59:00 0:02:00 0:50:00 2:16:00
NTR 0:20:00 0:03:00 0:55:00 0:02:00 0:44:00 2:04:00
Paigebaby 0:25:30 0:03:00 1:30:00 0:02:00 1:35:00 3:35:30
Plu 0:22:30 0:03:00 0:59:00 0:02:00 0:49:30 2:16:00
Ratdog 0:16:00 0:03:00 0:44:30 0:02:00 0:43:30 1:49:00
Stem 0:20:00 0:03:00 0:55:00 0:02:00 0:50:00 2:10:00
Thommo 0:25:00 0:03:00 1:00:00 0:02:00 0:53:00 2:23:00
Angel 0:20
Tiger A 00 0 0
0:30 0:03:0 1:02:00 0:02:00 0:57:00 2:2 24:30
WallyGGator 0:22 00 0 0
2:00 0:03:0 1:08:00 0:02:00 0:56:00 2:331:00
ed
Wedge 0:20:00 0:03:00 0 02:00 0:46:00 2:04:0
0:53:00 0:0 00
pit
Whipp Gal 0:16 0 0
6:00 0:03:00 0:55:00 0:02:00 0:40:00 1:56:00
:19:00 0:03:00 0:55: 0:02:00 0:49:00 2:08:00
Will 0: :00 0
racemi 18:30 0:03:00 0:52:0 0:02:00 0:38:30 1:54:00
ikerace 0:1 00
ose on't
For tho who do unders stand the times reflect 1km sw tion, 30 km
wim, transit m
transition and 10 km run , and finish tim I have to nail
cycle, t m d me o
n n he
I am in the third Wave for over 50s just after elite women and men - cool - th
young ones get to chase me.
cheers Plu
n eport
Nepean Race Re
d Nov 10, PM
Posted by plu, N 14 201 01:29 P
Hi all,
hat
Well th is num ne sted. I feel good that at 50 year old I can still
mber 14 don and dus rs n
se
do thes things.
The results are u here wit some int
up th s y
teresting stats to play with:
www.mult
http://w ralia.com.a
tisportaustr d=473&EI
au/Race...d Id=1
Here is what I wrote on Co Runnin
s ool ng:
QUOT TE
HI all,
wim d f and njoyed
It was a hot one. Did the sw in 22 minutes did a bit of drafting a just enj
ater. It is ni to follo the cab up the lanes. Pity the lane b
the wa ice ow ble l e
buoys were
e
orange like the o ar
over 50 yea old race caps - I lo track of the buoy
e ost ys h
With a
e ed to
couple of hundre metres t go the w nd me
wave behin me cam flying past.
made a roo mistak - could n find th bike. Did not panic but by my
Then m oky ke not he d m
watch transition was close to 6 minutes - probs lost 3 minutes. Was not worried
about it because I am only really interested in how well I swim ride and run.
I was on the bike for 56 minutes I was pretty pleased with that. I was comfortable
in the swim and ride - actually had to hold myself back. The run was a different
story - it was very hot. On the ride a had half a banana, a gel and a bar.
On the run I had a gel and about a third of a gatorade. At each aid station I just
soaked myself - did I say it was very very hot out there. I did the first lap in 26-27
minutes and finished the 10km in 55 minutes but I had to work hard to hold the
pace.
It is a great event and really well organised. At the start I shook hands with
Warrick to thank him for his organisation - he has been doing it since the start.
Now I am over 50 I get to go in the third wave - it was great to see the elite riders
go by. To give you a bit of an idea I started the run as the the first place finisher
came through- this year the women held off the men. After my first lap of the run I
heard the second place of the over 50s just finished - so they were 5 km ahead of
me. I took my bike to the other side of the water and watched the second race. The
top 30 finishers had a sprint race over a shorter distance for $2000. There were lots
of loops near the stadium - pretty cool idea.
I am home now with a headache and 17b is using his PDHPE skills and telling me
what I need to do for recovery
Great to catch up with so many of you again - see you soon at the races or on
Facebook.
Let me tell you I did not look this good at the end:
Next stop in two weeks the Central Coast Half.
cheers Plu
Nepean Tri Recovery
Posted by plu, Nov 16 2010, 06:10 PM
Hi all,
Tuesday 4km
Well Thomo I don't know how you went to work straight after the race - top effort.
I felt good on Sunday - probs on a high. At work on Monday I was fine then I went
down hill at around lunch time.
I could cope with the abductor soreness that had raised its head, the general level
of fatigue , the dehydration but I was becoming quite nauseous. I was hungry for
only certain sorts of food and I continued to go down hill throughout the day. On
the way home I brought a sausage roll and and ice coffee- that seemed to hit the
spot. Then I made a meat dish with rice and salad for a meal.
Thankfully I felt a lot better day and even managed a light run home since 17b had
the car again to get to his tennis coaching job at Westleigh.
I like the idea that I have nothing planned so I am just going to run ride and swim
when I feel like it.
cheers Plu
Wednesday 6km And Nepean Wrap Up
Posted by plu, Nov 17 2010, 10:15 PM
Hi all,
Penno west 6km, 39:11
6.17
6.57
6.49
6.20
6.43
6.05
Headed out for a run at 10:00pm tonight. Just plodded around slowly clicking the
watch at the km markers.
I am feeling a lot better now after the race and the body is slowly recovering. I
have buried in my wiki my times for different races and I was going through all the
Nepean Races especially the last four on the same course. I like triathlons because
of their unpredability - in the of the last 4 races there are pairs of similar times but
varied times in the different disciplines. There are just so many variables to come
together to get things right.
No decisions yet but thinking about my running plans for the next 6 months.
6 7 6 7 10 6 10 4 6 = 52km
cheers Plu
Rest Of The Week And Weekend
Posted by plu, Nov 21 2010, 05:18 PM
Hi all,
Friday 6 km run home from work through Westleigh 37:12
Saturday 9 km bush run Cherrybrook 59 minutes
Sunday 50 minute cycle- Westleigh
Sunday 7 km run west penno 37:28
I was in a poor head space on Saturday - the hour long bush run was what I needed
t get my mojo back - despite having a stack on a perfectly flat section of the trail.
6 7 6 7 10 6 10 4 6 6 9 7 = 75km
Penno West 8km
Posted by plu, Nov 22 2010, 11:15 PM
Hi all,
Penno West 8 km 45:01
Random km times:
5.53
5.52
5.48
9.45 - bush loop
3.49 what ever
10.38 2km
3.15 the finish
Rest day tomorrow while I go and get my Award from the Education Minister
Verity Firth.
6 7 6 7 10 6 10 4 6 6 9 7 8= 83km
cheers Plu
6.6 Km Run Plus 400m
Posted by plu, Yesterday, 08:39 PM
Hi all,
6.6 km run plus 400m 45:09
There is a reason for this strange configuration of running.
I have entered in the Narrabeen 12 hour race on January 8 2011. The first 11 hours
of the race is on a 3.333 km loop which into a 1km loop in the last hour where we
stop and they measure where we are at 12 hours. I wish the loops were 3 km each
because that would fit into my 6 km runs really well.
So today I did my 600m laps and decided to do 11 laps to see what the time would
be for 6.6 km and I added 400m to get to 7 km. I am trying to work out a series of
possible goal times allowing for planned walking breaks and food. That is all for
now - I won't declare my plans just yet.
3.58
4.06
4.14
4.00
4.08
4.14
3.58
3.43
3.36
3.38
3.34 43:14 for 6.6 km or two laps
1.55
If I average 15 minutes off every hour ( and more likely run slower and less
breaks) at this pace I will do 84 km in 12 hours - I would be very happy if that
happened. Ok I will own up - that is my first goal - I like the idea of a double
marathon.
cheers Plu
6 Km - Work Run And Run Home From Work
Posted by plu, Today, 05:32 PM
Hi all,
6 km work and run home from work 6km
3 by 600m
4.01
3.55
4.04
Run up to penno road
3.04
4km run home
6.46
6.45
6.26
Yes I am running slower - back pack and sorting out pacing. It is hard to run
slower.
6 7 6 7 10 6 10 4 6 6 9 7 8 7 6 = 98km
cheers PLu
10 By 600m In 33:53 And Now 4 Days Rest
Posted by plu, Nov 26 2010, 08:40 PM
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Hi all,
6km 10 by 600 in 33:53.
3.21
3.31
3.27
3.24
3.25
3.29
3.32
3.14
3.17
3.09
It is amazing how the first few steps determines the rest of the run. I started well
today.
I have been a bit tired and have not really had a rest since the Nepean Triathlon.
Why? I have had my eye of getting to my 100km quota for the month and with the
cycling and swimming it was a bit harder to manage. Anyway all done now and
sitting at:
6 7 6 7 10 6 10 4 6 6 9 7 8 7 6 6=104km
So I am having 4 days off till next month starts next Wednesday.
cheers Plu
Running And Life Update - November Log
Posted by plu, Nov 30 2010, 09:39 PM
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Hi all,
Running
It has been a good rest - today I actually felt like I was rested. This is a good sign.
Anyway here is the running to date this year:
January
6 6 7.6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6= 163 km
February
6 6 6 6 6 6 20 6 =62
March
12 6 8 6 6 6.5 6 6 6.5 6.5 6.5 6.5 6.5 6.5 6.5 6.5 6 =112.5km.
April
6 6 6 6 6 16 6 6 6 7 7 7 6 4 7 7 7 6, 12, 6.5 = 147.5 km
May
6 6 6 6 4.5 6 6 6.5 6 21 6 6 4 6 6 6 6 6 6 6 6 = 141 km
June
4 7 13 10 6.5 8 6 6 6.5 4 10.5 6 6 6.5 6.5 6.5= 113km
July
7 7 7 21 6 7 7 7 7 6 6 6 6 =100
August
7 7 5 5 7 7 6 6 6 6 6 6 6 6 4 6 6 4 7 7 6 = 126
September
6 6 6 11 6 7 6 6 6 4 21 6 6 7 6 7 7 = 124
October
6 21 6 6 6 6 6 6 6 10 6 6 6 6 6 6= 113
November
6 7 6 7 10 6 10 4 6 6 9 7 8 7 6 = 104km 1306km ytd
Hopefully I will be back running tomorrow but...
Life
I will try and squeeze in some runs in a busy last two weeks - tonight I got my
Award of the Education Minister Verity Firth and had a photo with fellow tweeter
Marilyn Parker.
The next few evenings:
Wednesday - faculty dinner
Thursday- school presentation
Friday- Cool Running Drinks
Monday - free
Tuesday Geog Soc Prize Night
Wednesday - 14g Speech Night
Thursday - 17b and my work Speech arvos and nights
Friday - staff dinner
cheers Plu
Plu's Running Blog Archive
Return to Plu on Running and the live blog
Martin Pluss mpluss@optusnet.com.au
Slushy 10 By 600m Run
Posted by plu, Dec 1 2010, 10:23 PM
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Hi all,
10 by 600m in 42.52
I headed out for a quick - make that slow - 6 km before going to Epping to Curry
Lovers on the Corner of Carlingford Road and Epping Road for a faculty dinner.
3.36
3.51
3.55
4.05
4.02
3.57
3.55
3.55
3.51
3.53
3.46
Just been pondering a strategy for my 12 hour race in January: here is something
from a legendary ultra runner who ran across Australia in 2001 and is Race
Director of C2K.
QUOTE
The problem being is that at some point around 7, 8 or 9 hours and will probably
feel crap and your body will be calling out for sleep. If your only goal is a hazy
"just keep moving for 12 hours" there is little motivation to run, let alone run well.
You can't make the goal of "12 hours" come any sooner and you can't get any
closer to it by trying harder or running better. So it is easy to drift into a slow walk
if you don't have an objective. All you will want is for time to tick away.
I would recommend an approach with:
1. A structured pattern of walking starting from the beginning, eg. run 2 laps, walk
1 lap (walk early, walk often, walk with purpose)
2. A set goal for each hour eg. 7, 7, 7, 7, 6.5, 6.5, 6.5, 6.5, 6, 6, 6, 6 = 78km
(*numbers plucked out of my butt to illustrate the point - not to be taken as gospel)
3. Have some finish targets e.g. Gold 80km (if it goes better than planned), Silver
78km (race to plan), Bronze 75km (will still keep you motivated and focused if
you have a bad patch), Alumnium 70km (still a distance PB worth striving for).
4. If you have a bad patch, don't panic. (It happens to all ultra runners). Remember
your goal, but don't push to make up time immediately. If you are 1.5km behind
target with 4 hours to go, don't flog yourself trying to make up that 1.5km in the
next hour. Just try to run an extra 400 metres in each remaining hour. ie Don't try
go from 6 to 7.5km/hour. Rather just increase to 6.4km/hr and see if that is
sustainable.
If you can't hold that extra bit for the hour or two, just refocus on a lower goal. eg
Rather than needing 26km in 4 hours to reach 78km, you now are aiming for 23km
to reach 75km. "That's under 6km hour. I can do that!"
5. Eat small amounts often, starting from 30 minutes in. The longer the event goes,
the more you will lose your appetite. You will be glad later on if you have the
calories on board.
6. Let your support crew know your plan and they will help motivate you to stick
to it.
7. Write your plan on your forearm, and mentally tick off each hour's km as you
achieve it.
8. Have fun.
6 Km Run - Normal Loops
Posted by plu, Dec 2 2010, 10:37 PM
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Hi all,
6.6km - 41 minutes
3.49
3.56
3.58
3.49
3.49
3.42
3.45
3.46
3.30
3.36
3.22
I must have lost count
Life
I woke up this morning and our two cars were ransacked outside during the night.
Interesting that I was dreaming about a similar thing during the night - I must have
heard something.
cheers Plu
Cool Running Christmas Drinks
Posted by plu, Dec 4 2010, 02:28 PM
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Hi all,
I jumped on a train just after 5pm and was at The Harts Pub for Xmas drinks at
6pm. I stayed for three hours and had a great time.
Saw some people I only see once a year and talked to a lot of experienced ultra
runners on how to approach my 12 hour race- will be adopting some ideas and
trialing things over the next month - stay tuned. I am even more motivated now for
the 12 hour challenge.
Thanks for this photo Lee
cheers Plu
12 Hour Race Training Experimentation
Posted by plu, Dec 5 2010, 07:46 PM
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Hi all,
Saturday Avoca 12 km
Sunday Avoca 7 km
Both runs had planned walks in them. For the 12 km I walked for five minutes at
25 and 55 minutes and in the 7 km I walked three times every 12 minutes for 2
minutes.
Saturday 12 km 1:14:14
5.34
5.58
6.10
6.02
7.19 walk here
5.55
6.24 7km 43:26
5.25
5.54
7.29 walk here
5.33
5.14 12 km 1.13.02
1.12
Sunday 7km 45:02
6.16
13.46
5.50
12.37
6.29
Missed the km markers as I was thinking about the walking.
cheers Plu
Month to date
6 7 12 7 = 32 km in 5 days
7 Km With Three 3 Minute Walks
Posted by plu, Dec 6 2010, 09:04 PM
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Hi all,
7 km in 50:04 minutes with 3 by 3 minute walks
Someone said to me that this run walk thing will be quite revealing. Well today it
was.
Yesterday I did 7 km with three 2 minute breaks and today I did them with 3
minute breaks. I really struggled in sections today.
The first thing is that I have to plan for more time on my feet. My 6 km runs never
ran into 45-50 minutes - there will be consistently longer runs than I am used to.
Secondly, I need to run 7 km because six km with either not having me getting to
the third walk or I will be walking to end.
Thirdly, I am also just tired and have done a lot of running in the last six days.
So I have tomorrow off because I am off to Ashfield West Tigers Club for the
Geog Soc meeting and presentation dinner.
Anyway here are the splits for 11 by 600m plus 1by 400m. Also I wore the heart
rate monitor
3.36 112 bpb
3.54 117
4.03 116
4.54 116
4.02 114
4.16 112
5.27 101
4.34 110
4.15 116
8.45 120
2.02 129
6 7 12 7 7 = 39 km in 6 days
cheers Plu
Another 7 Km With 3 By 3 Minute Walking Breaks
Posted by plu, Dec 8 2010, 10:02 PM
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Hi all,
Running
Another 7 km with 3 by 3 minute walking breaks
7km 52:19
It was a mixture of 5 by 600m loops at school and a run home.
4.14
4.29
4.51
4.39
4.11
11.18 on the road now
6.32
6.45
5.15
The times don't really mean much - more interested in that I can run pretty
comfortably 7 km with walking in 50 minutes.
Life
On the way home 17b rang me - yes back from schoolies and said I had 10 minutes
to be home to go to 14g speech night. I was on penno road at the retrovision store.
Home and changed and then off to the Hills Centre.
Jenny reading the Awards and 14g got a music and an effort award:
Tomorrow my work presentation awards in late afternoon then a quick trip to
Darling Harbour for 17b's last Speech Night.
cheers PLu
Two Runs 7 And 4km
Posted by plu, Dec 11 2010, 01:08 AM
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Hi all,
Thursday
Last night I went to 17b final speech night - he got an effort award.
Friday
Staff lunch, arvo drinks 7km run , staff dinner, 4 km run along penno road and a
quiet one with Colin to finish off the night.
7km run 49:56
4.05
4.19
4.37
4.42
4.13
4.24
5.10
3.58
4.02
4.19
4.16
1.47
3.5 km run to penno to meet Colin
24:33 including mandatory 3min walk
6 7 12 7 7 7 7 3.5 = 56.5 km
cheers Plu
Weekend Done
Posted by plu, Dec 12 2010, 06:33 PM
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Hi all,
Congrats to finishers of c2k http://www.coast2kosci.com/results2010.php
Saturday 10 km 62:43 minutes AHR 105
6.40
6.25
7.16
5.56
6.35
5.27
5.52
6.30
5.27
6.32
Includes 4 by 3 minute walks
Sunday 7km 43.31 AHR 114
6.24
6.09
6.45
5.50
6.25
5.29
6.25
Including 3 by 3 minute walks
6 7 12 7 7 7 7 3.5 10 7 = 73.5 km
cheers Plu
Two Avoca Runs
Posted by plu, Dec 15 2010, 01:34 PM
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Hi all,
Two Avoca Runs
Tuesday 8.5 km 52:57 ahr 108
Wednesday 7 km 46:00 ahr 106
Like the heartrate - I am quickly down to under 100bpm for the walk
I was slower in the second run - I was walking earlier than the day before.
Tuesday
6.11
6.11
6.46
6.03
6.24
5.51
6.11
5.23 - bit short
3.54
Wednesday
6.39
13.21
6.18
6.59
6.00
6.40
I chill in the evening on this chair:
Well 17b HSC results are in and 17b seems happy - we are too. He did it with class
and minimal fuss. ATAR tomorrow.
cheers Plu
Thursday And Friday Runs
Posted by plu, Dec 17 2010, 10:15 PM
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Hi all,
Popped back to Sydney to see how 17b went in the HSC - we are all happy and he
got 92.85 for an ATAR - he wants to do Arts Social Work at Sydney and last year
the cut off was 84 - so hopefully this will be the same. Spent last night with him
and two of his friends and chilled today at Avoca with him - it was a good day.
As for the runs:
Thursday Avoca 7km 44:15 three walks
6.25
13.17
5.43
6.28
5.50
6.30
Friday Avoca 6 km 38:10 two walks
6.31
6.55
6.20
6.13
6.16
5.53
14g is in Yaramolong Valley at a friends place and Jenny has finished a week of
school executive meetings - she will join me tomorrow. 17b is hanging in Sydney
with mates.
December log 6 7 12 7 7 7 7 3.5 10 7 8.5 7 7 6 = 102 km
cheers Plu
A Real Pb For Plu
Posted by plu, Dec 19 2010, 11:34 AM
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Hi all,
11km in 64 min with 7km in 41min and 10.1 km in the hour with 12 min walking.
This run walk method is revealing. However some thing else happened with the
run.
Well Saturday's 11 km run gave me a real lifetime PB @50 years old. It pushed me
over 1406 km for the year and consistent with all but one month over 100km. I
have never run more than this in a year.
Cheers Plu
Sunday To Sunday Runs
Posted by plu, Dec 26 2010, 11:54 PM
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Hi all,
I have been at Avoca and just been posting runs on Facebook. Here is a summary
for those not on Facebook and for me to bring my records together.
All of the runs have walking breaks for three minutes from 12 , 27, and if slow
enough for 7km 42 minutes
Sunday 19 December 7km 45:39
Monday 20 December 6km 39:24
Tuesday 21 December 21 km cycle 46 minutes
Tuesday 21 December 7km run 43:21
Wednesday 22 December 21 km cycle 46 minutes
Wednesday 22 December 6 km run 37:39
Thursday 23 December 7km 47:20
Friday 24 December 42:08 - forgot to walk for the 8 seconds :-)
Sunday 26 December 14 km Quarry Road run 1:53:00
Today's run was a good run - thanks lee for the photo.
December log 6 7 12 7 7 7 7 3.5 10 7 8.5 7 7 6 7 6 7 6 7 14= 149km km
cheers Plu
Final Preparation For The 12 Hour Race
Posted by plu, Dec 28 2010, 06:18 PM
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Hi all,
6km in 36:46 with the two 3 minute walks - surprised at how quick.
RACE PREPARATION
Goal
84 km in 12 hours which is an average of 7km per hour.
Physical Preparation
As much as you can taper on a base of 6km runs I will now take it easy to make
sure I have no niggles before the race on the 8 January.
Food and Drinks
There has been a bit of discussion on the cool running thread on the 12 hour race
preparation and food. It has been on my mind for a few days.
I forgot about the possums - they eat all your food unless it is locked away. I am
not planning to have a support crew - though a number of good running friends
will be there and have offered to help me out.
Fortunately I have no trouble eating while I run. Besides small portions each lap of
food I need to map things out a bit more. The food I am thinking of includes:
boiled potatoes, rice, salad, small sandwiches, nutrigrain and fruit bars, chips and
creamed rice. On the drinking front it will be water, iced tea, iced coffee, gatorade
and some coke. I need to think through how to parcel up the food packages.
Mind preparation
I started this today.
1. All year I have been reading on my Kindle books on Australian Explorers. The
best is a 1908 book summarising a heap of explorers. Given it is out of copyright I
have a text version in a shared Google Document if you are interested:
http://tiny.cc/p3jpc
I am of the opinion that ultra runners are the modern day explorers.
2. I watched the Kona Ironman for 2010 today on Youtube - though I did not watch
all 10 episodes.
3. I will continue to read , watch and listen over the final 10 days ending with The
This is Why I Run Movie the night before the race....more HERE.
Well that is about it for the time being.
cheers Plu
Five Year Running Log
Posted by plu, Dec 30 2010, 11:01 PM
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Hi all,
In a dummy spit (which I regret) in the 1990s when I was not coping with slowing
down I threw out my running logs. I stopped recording my runs and even threw out
my watch.
Then I had the doldrums in the in early 2000s after the Host City Marathon.
Resurrection with Cool Running in 2004 and started keeping records again from
late 2004. Well this year is the best year ever.
There is no way even in the 1980s I average over 100km per month. Anyway here
are the stats:
cheers Plu