Sunday 25 December 2011
Bill's Amazing Little Adventures: my friend John. r.i.p.
Bill's Amazing Little Adventures: my friend John. r.i.p.: It is with regret that I deal with the passing of my friend John McGuiness. He died on christmas eve 2011, a few days after his 60th birthd...
my friend John. r.i.p.
It is with regret that I deal with the passing of my friend John McGuiness.
He died on christmas eve 2011, a few days after his 60th birthday.
He will be long remembered by me as my closest of friends.
I met John around 1974, a sociable, bright spirited, interested fellow.
We met via the local university social groups, at parties mainly.
John worked as a social worker, a job that was unrelenting in it's cost on his health. His job requirements included removing children from abusive homes. He had to write 30 page court reports. His mental health collapsed and he left work with an invalid pension at 48.
John and I were closest from 1984 to 1994. During that time I lived in the country and stayed overnight at his house when I came to town.
We would discuss current events, and play chess. John had a strong interest in visual and performing arts. I thought he had a great skill as a film and theatre critic. I remember he invited myself and my two boys to a children's movie - 'fantasia'.
In 1997 I moved to near John's area and we started to go to films and plays together. We had long phone conversations.
For the past year it has been increasingly apparent that John was not going to recover from his disease. We spoke about alternatives and motivation, but he wasn't convinced. John died of his own accord.
His wife Gail helped him to remain comfortable until he passed away. It is to Gail that my sympathies go.
I'm going to remember John as a thoughtful and friendly guy. He and Gail loved each other so much that they made the marraige vow. He was honest and loyal.
He bailed out, happy to die at 60, from alcohol related symptoms.
John told me 20 + years ago that I was mad to have dreams and goals - I was setting myself up for failure.
I spoke to a counsellor last week. her hat was on protecting me. her comments were, 'some people focus so much on their problems that they can't see the good things in their life'. 'the best thing you can do is provide support'.
I'm talking to you now. don't focus on problems, and thanks for your contribution to my life !
christmas night tonight ! bbq next door, according to my nose. skippy on my hotplate.
Rest in Peace John !
He died on christmas eve 2011, a few days after his 60th birthday.
He will be long remembered by me as my closest of friends.
I met John around 1974, a sociable, bright spirited, interested fellow.
We met via the local university social groups, at parties mainly.
John worked as a social worker, a job that was unrelenting in it's cost on his health. His job requirements included removing children from abusive homes. He had to write 30 page court reports. His mental health collapsed and he left work with an invalid pension at 48.
John and I were closest from 1984 to 1994. During that time I lived in the country and stayed overnight at his house when I came to town.
We would discuss current events, and play chess. John had a strong interest in visual and performing arts. I thought he had a great skill as a film and theatre critic. I remember he invited myself and my two boys to a children's movie - 'fantasia'.
In 1997 I moved to near John's area and we started to go to films and plays together. We had long phone conversations.
For the past year it has been increasingly apparent that John was not going to recover from his disease. We spoke about alternatives and motivation, but he wasn't convinced. John died of his own accord.
His wife Gail helped him to remain comfortable until he passed away. It is to Gail that my sympathies go.
I'm going to remember John as a thoughtful and friendly guy. He and Gail loved each other so much that they made the marraige vow. He was honest and loyal.
He bailed out, happy to die at 60, from alcohol related symptoms.
John told me 20 + years ago that I was mad to have dreams and goals - I was setting myself up for failure.
I spoke to a counsellor last week. her hat was on protecting me. her comments were, 'some people focus so much on their problems that they can't see the good things in their life'. 'the best thing you can do is provide support'.
I'm talking to you now. don't focus on problems, and thanks for your contribution to my life !
christmas night tonight ! bbq next door, according to my nose. skippy on my hotplate.
Rest in Peace John !
Tuesday 18 October 2011
speed writing 4 - adventures in music.
Hi guys,
how are you all ? busy with your amazing little adventures ? I am.
my lip is recovering !! ergo I have time to write.
funny how most of this blog was written when my legs were recovering.
I am on a crash course for playing sousaphone. 'wood-shedding'.
It's been a good year for me - quit work - retired, ran hundreds of kilometres inc a marathon, joined another 3 bands, started teaching music in a Korean Community - 12 - 15 children and 10 adults.
I have 3 practises today - small jazz ensemble - I'm playing sousa, bass, and piano. I've had to pick the piano skills up for teaching - fits in well whilst resting the lip.
I was intending to study this year but wasn't sure what. now I know - sousa.
What's to say ? it's a brass instrument. therefore music is made from within the body - our temple ! I look forward to it.
I can practise 3 x 45 mins a day. the lip prevents much more than that - it becomes tired.
I have my first ucb marching band practise this afternoon. there's a slight adrenalin buzz involved. we start playing at pageants in 3 weeks. something like 10 charts, maybe 10 opportunities to play them. I'm told it's a good way to learn.
A slight digression - maybe to the largest tv audience I've played to - around 2 million.
In the early days of unley concert band we scored a marching gig for a dutch reality tv show. about 12 of us marched in single file on to the unley oval. we had to snake around various mud patches and ended up in an arc formation in front of the stadium and tv cameras. a helicopter landed on the oval and out jumped three tv celebs. they had to take turns to sing 'waltzing matilda', to our backing. I was playing bass drum. the highlight for me was marching around the mud patches - like something out of a beatles movie - the trombone leading the way, bass drum next, and an assortment of brass and wind behind.
it was a fun gig!
here's a segue to the sousa - in the beatle's 'yellow submarine' movie, animated sousa's fly accross the landscape with a menacing demeanor. they are huge instruments but light, mine is made from metal and plastic. it has a great tone - warm and deep. can be very loud and brash.
I'm just speculating where playing brass might take me - I also have a tuba and an invitation or 2 to play in bands. playing sousa opens the door for other brass instruments - eupho - trombone - french horn ... where do I want to go? rio !
I have some great gigs coming up, notably turning on the xmas treelights in the city square, and at arguably the number 3 hall in adelaide - norwood concert hall.
I played 8 gigs in 6 days last week, most to sights unseen.
amazing !
I need to clean up a bit before some visitors arrive !
cheers dears !
have a great christmas :)
go Santa !
how are you all ? busy with your amazing little adventures ? I am.
my lip is recovering !! ergo I have time to write.
funny how most of this blog was written when my legs were recovering.
I am on a crash course for playing sousaphone. 'wood-shedding'.
It's been a good year for me - quit work - retired, ran hundreds of kilometres inc a marathon, joined another 3 bands, started teaching music in a Korean Community - 12 - 15 children and 10 adults.
I have 3 practises today - small jazz ensemble - I'm playing sousa, bass, and piano. I've had to pick the piano skills up for teaching - fits in well whilst resting the lip.
I was intending to study this year but wasn't sure what. now I know - sousa.
What's to say ? it's a brass instrument. therefore music is made from within the body - our temple ! I look forward to it.
I can practise 3 x 45 mins a day. the lip prevents much more than that - it becomes tired.
I have my first ucb marching band practise this afternoon. there's a slight adrenalin buzz involved. we start playing at pageants in 3 weeks. something like 10 charts, maybe 10 opportunities to play them. I'm told it's a good way to learn.
A slight digression - maybe to the largest tv audience I've played to - around 2 million.
In the early days of unley concert band we scored a marching gig for a dutch reality tv show. about 12 of us marched in single file on to the unley oval. we had to snake around various mud patches and ended up in an arc formation in front of the stadium and tv cameras. a helicopter landed on the oval and out jumped three tv celebs. they had to take turns to sing 'waltzing matilda', to our backing. I was playing bass drum. the highlight for me was marching around the mud patches - like something out of a beatles movie - the trombone leading the way, bass drum next, and an assortment of brass and wind behind.
it was a fun gig!
here's a segue to the sousa - in the beatle's 'yellow submarine' movie, animated sousa's fly accross the landscape with a menacing demeanor. they are huge instruments but light, mine is made from metal and plastic. it has a great tone - warm and deep. can be very loud and brash.
I'm just speculating where playing brass might take me - I also have a tuba and an invitation or 2 to play in bands. playing sousa opens the door for other brass instruments - eupho - trombone - french horn ... where do I want to go? rio !
I have some great gigs coming up, notably turning on the xmas treelights in the city square, and at arguably the number 3 hall in adelaide - norwood concert hall.
I played 8 gigs in 6 days last week, most to sights unseen.
amazing !
I need to clean up a bit before some visitors arrive !
cheers dears !
have a great christmas :)
go Santa !
Monday 29 August 2011
my first marathon - with reflections
Hi guys !
Woo hoo ! I ran my first marathon ! 42 kilometres in ... pleasure and pain !
I ran in the Adelaide Marathon - what a great name for a marathon !
I love Adelaide like you wouldn't believe. Having lived here since I was nine, I have a lot of history here.
Adelaide has one of the highest standards of living in the world, principally because of it's climate, which allows for the growth of massive amounts of food, and probably also because it's a stable and well settled society, very safe, no wars, and has huge mineral wealth.
Given this blog is about adventures, running a marathon certainly qualifies. I managed to meet all two requirements - distance within time. I achieved my whimsical dreamy goal, with help.
So, alarm set for 5.00 , 5.15 and 5.30 a.m, I didn't get to sleep until 2.00. fortunately this was my fourth race and I wasn't as excited as in the past. I knew what to expect and had been catching up on sleep in the week before.
ditto running gear was well set out, I was totally primed with hydration, carbs, and dietary suppliments.
I parked my motor bike at adelaide uni free bike park and jogged to the marshalling spot at adelaide oval. 15 mins of hello's, turn on the garmin gps monitor, leave clothes in backpack in truck, take a quick photo, and get into the mob of participants. 200 and some individuals jammed into a tight space, we moved off at 6.45. I remembered to set the garmin.
we progressed like a snake winding around traffic cones, following directions from marshalls, to war memorial drive, which runs alongside the river torrens lake, where I go kayaking. we ran past the north adelaide golf courses (3 of them), where I play golf. I chatted to a few people for a while, totally enjoying the day. the weather was almost perfect - maybe a tad sunny. mainly the sun was behind us, so not a burning proposition. I had forgotten to put on sunscreen.
we ran past my swimming club's pool.
at around the 5 k mark I can feel some chafing on my crotch. thinking that I'll stop at the next loo, I decide to make adjustments then. at 8 ks I'm feeling the need to pee ! so we continue on, the legs feel good, the only niggle is the need to pee ! my abdomen is getting bigger and it seems to slow me down.
10 k mark and one hour has passed, I'm going well, if not a bit fast.
We are running down a road and I'm sure I can see the sea a few kilometres in front of us. I say so to the woman that I've been running with, Erika, and she assures me I'm wrong ! the sea turns out to be a murel on a building !
On we go and I run past my swimming buddy Steve, and his wife. I tell him I'm looking for a loo and he suggests I go into some bushes.
Finally at the 15 k mark, we get to a loo ! phew !!! I 'went' for 2 minutes. what a relief! pissing is definitely the 2nd best feeling in my world ! the best on this occassion!
On we go, stopping at a drink station. I have a camel back-pack so don't need to drink, but up-end a cup of water on top of my head and let it trickle down over me. we are near the west lakes lake, another fine spot for everything ! inc. fishing, swimming and kayaking, nearly always a bit windy for parts of the day.
So we are running past these nice houses with private little jetties when my left hams start playing up and begin to affect my running rhythm, I'm having trouble pushing off my left leg. this is new to me. by the 20 k mark my left foot has had enough and becomes sore ! of course I'm a bit worried but press on, thinking the hams and foot might recover. the alternative is to slow down, but hey! I'm experimenting with running through pain.
At the half way mark there is still no sign of recovery so, somewhat perturbed, I decide to walk for a minute or two.
21 ks has taken me 2 hours 15 mins. I'm happy with that. Let's face it, I am a marathon newby, not well prepared, and being careful. I'm calculating how much time I have left to finish the race. so at 8 minutes a kilometre, how much time do I have? this is the question...
Off again, and I come to another loo (phew!). any excuse to stop (recovery) will do. I've already spent 1400 calories and it's time to start force-feeding. I pull out an energy gel and a protein bar from the camel back. I've also taken some creotine and have fat burning and Q10 pills to help me out.
My legs feel a bit better as I shuffle off again. I'm thinking that it is by no means assured that I am going to finish the race, and I will have to 'dig deep' to do so. My feet are sore, but what choice do I have ? I shuffle on, taking the energy gel and a piece of protein bar. I shuffle past a house that I painted the facia boards on 30 years ago. I took a photo of it. the facia boards are 3 floors above the ground and I had to climb up one skinny ladder to paint them - very frightening and dangerous. when I was at the bottom of the ladder the wind started to blow it over. luckily I was able to grab it and stop it from falling. the tradies inside the house thought I was on it and falling !
We move on to the esplanade which runs alongside the beach at Grange. I have a great view to enjoy. people are swimming, the local dragon boats are out. I'm wishing I was in one of those boats !
There is a woman who has just overtaken me and I speed up a bit to keep pace with her. on we go for another few ks. I meet swimming buddy Steve and his wife again, he says he'll go get a beer for me, I take a picture of him and tell him to get the car!
The woman in front of me starts to walk. this is good enough for me so I walk too. she starts, I start. we are moving at a slow jog pace, towards my surf-lifesaving club and the fabulous Henley Beach jetty. there's a group of spectators waving placards cheering us on, cool ! the marshals and other volunteers along the whole track are so encouraging, it really helps a lot!
We continue on. the road camber is making my feet hurt more so I move on to flatter surfaces. concrete is harder to run on than ashfelt (bitumin) so I avoid concrete. grass is too soft and uneven so I stick to the ashfelt. occassionally we run on spongy racetrack material which feels a bit soft.
We meet the river torrens at the 28 k mark. I'm moving okay, jogged 7 k's and walked for less than 5 minutes of that time. my legs are fine, no pain, just tired. the compression tights I'm wearing are supporting my legs really well. most of me is feeling good, it's just my feet that are sore, the left one more so. I'm walking only to relieve my feet. it takes less than a minute for the feet to recover enough to start jogging again.
By this time I've figured that I will have enough time and endurance to finish the race. I walk under a road bridge, enjoying the first real shade in 28 k's (notwithstanding 2 loo stops). I have been mildly sun and windburnt. more gels, I take one and a half of them, washed down with a few mouthfuls of drink, and another piece of protein bar, wondering how much this might improve my performance.
The river has a bitumin bike track running alongside it, good shadey trees, and I begin to pick up pace. after a while I can feel my calves swelling so slow down. my foot becomes sore so I walk for a while. jogging along, I come accross another loo. I don't actually need to 'go' but go in anyway. more water over the head, pull out more gels, and have a drink.
I move on and settle into a jog pace - faster than a slow jog. I actually catch up to a few others who are jogging or walking. the course is undulating and it makes sense to walk up the rises.
At about the 32 k mark, I run out of endurance drink. 600 millilitres is not quite enough, must bring 1 litre next time! There is a group of 5 of us slowly wending our way along the river. we come to a view of the city about 10 k's away. I can see a building near our destination. I am struck by how far away it looks, but then understand that it's only 2 of my local 5 k loop, which I normally run in an hour.
Jogging along, I lift my head to see a course photographer some 15 metres ahead. I'm glad I'm not walking and have the chance to smile at him and exchange a few words. interesting that in spite of how my body feels, I am very happy to be saying hello to people. I can quite happily bear pain !
Jogging along, a sign collector rides his bike up behind me. we chat as I jog. he tells me that his job is to pick up the sign posts indicating direction and distance. I ask him how much time is left and we work out I should be able to finish on time. I'm not last and there are still some people behind me. I increase my speed up to a fast jog. this guy was helping me to jog faster.
at 6 k's to go we came accross another drink station. more water on the head, one cup of gatorade down the throat, I avoided the temptation to drink more.
A young couple caught up to me, the guy was having difficulties and his girlfriend was encouraging him. she had told him to catch up to me then have a rest (by walking). we spoke about how much time was left and that we would probably make it. she started encouraging me too and we took off at a fast jog.
At 4 k's to go we ran alongside a graveyard, near where I used to play as an eleven year old, so I took a photo. At eleven I was in the cubs and would wrap my scarf around my head in the ninja fashion. we had steel offcuts from a factory that we used as throwing knives, and became quite good at throwing them into trees. we played in the river for hours, eating the fennel which grew there, and ripping our shorts from sliding down concrete, grass and mud banks. what fun!
At 2 k's I took a photo of a weir where we used to go fishing and swimming. I had to save my cousin Tommy, who was out of his depth. of course he tried to climb up me, and I went under, and a bigger kid had to rescue the both of us !
so then we are running along torrens lake at elder park, accross the river from adelaide oval, past my old school rowing shed, and the festival theatre. whilst I've been here hundreds of times, never before as a marathon runner. we walked up the last rise to King William Road and turned to see people cheering us on.
We ran the last 600 metres accross the bridge and into the oval, finally to the finish line with 10 minutes to spare! total time 5 hours 35 minutes !
Slow, but I did it !
cheers dears !
PS. I should continue the story - some speed writing coming up.
Having finished the marathon, picked up the finisher's medal and recovery pack (apples, orange juice, oatbars), had several drinks of water, I moved off, picked up my backpack and sat down, started changing, undoing shoelaces, drinking and such like.
My legs went into free-fall and just totally relaxed. lucky my tights stopped them from swelling right up - those compression tights are brilliant for recovery.
5 minutes later I was ready to move on, however legs were not ! No way do I want to walk to my bike - I catch a taxi home.
Into a salted spa, I discover more pain. chafing has taken skin off my crutch, behind and thighs. a smallish pain which dissipates in a few minutes.
compression gear back on and into bed, legs continue to relax. the left hams are close to cramping, my ankle is sore accross the top and stuck in a tip toe position, whatever that's called.
I'm saying 'ow' about 10 times a minute!
I have 3 facebook messages from friends wishing me well, and reply to them. this marathon running would not occur without the well wishes of others, and I am very grateful for them.
I boost up on elasticity pills, paracetemol, and go to sleep.
2 hours later, the ow's still predominating, I make it to the car. no way can I walk anywhere so I drive to a hungry jack's drive-through.
home again, legs going nowhere fast, an early night.
in the morning, the now cold spa relieves feet and legs. legs are okay, no pain just fatigued. I spent the day typing the first bit of this posting. ankle still sore.
next morning I cancel my swimming appointment and continue working on this, go into town, speaking to a few friends about the marathon. band at night.
this morning I notice that I've lost muscle from my legs ! grr ! oh well ! the marathon was beyond my fitness level but that's life. the legs have recovered pretty well really and I might do a light run in a few days.
I have a 30 minute swim tomorrow where I'll lightly shake them out.
the next running event is the 10 - 11 km City to Bay Fun Run, in about 3 weeks.
In summary, running a marathon was a large goal for me. I achieved that goal by basically following a program of 3 runs a week for about 8 months.
I learned a lot about distance running, especially that preparation and recovery are much more important than I first realised.
I ran in 4 events, a 26 km, a 32 km, a 31 km, and a 42 km. The 26 was good, in the 32 I injured my foot from ill-fitting shoes, the 31 was good, in the 42 I hadn't recovered from the 31 and was under-prepared.
I'm going to continue marathon running, but will choose those that coincide with better preparations.
the Adelaide Marathon was a great marathon to begin with and I'm really happy to have done it.
cheers dears !
Woo hoo ! I ran my first marathon ! 42 kilometres in ... pleasure and pain !
I ran in the Adelaide Marathon - what a great name for a marathon !
I love Adelaide like you wouldn't believe. Having lived here since I was nine, I have a lot of history here.
Adelaide has one of the highest standards of living in the world, principally because of it's climate, which allows for the growth of massive amounts of food, and probably also because it's a stable and well settled society, very safe, no wars, and has huge mineral wealth.
Given this blog is about adventures, running a marathon certainly qualifies. I managed to meet all two requirements - distance within time. I achieved my whimsical dreamy goal, with help.
So, alarm set for 5.00 , 5.15 and 5.30 a.m, I didn't get to sleep until 2.00. fortunately this was my fourth race and I wasn't as excited as in the past. I knew what to expect and had been catching up on sleep in the week before.
ditto running gear was well set out, I was totally primed with hydration, carbs, and dietary suppliments.
I parked my motor bike at adelaide uni free bike park and jogged to the marshalling spot at adelaide oval. 15 mins of hello's, turn on the garmin gps monitor, leave clothes in backpack in truck, take a quick photo, and get into the mob of participants. 200 and some individuals jammed into a tight space, we moved off at 6.45. I remembered to set the garmin.
we progressed like a snake winding around traffic cones, following directions from marshalls, to war memorial drive, which runs alongside the river torrens lake, where I go kayaking. we ran past the north adelaide golf courses (3 of them), where I play golf. I chatted to a few people for a while, totally enjoying the day. the weather was almost perfect - maybe a tad sunny. mainly the sun was behind us, so not a burning proposition. I had forgotten to put on sunscreen.
we ran past my swimming club's pool.
at around the 5 k mark I can feel some chafing on my crotch. thinking that I'll stop at the next loo, I decide to make adjustments then. at 8 ks I'm feeling the need to pee ! so we continue on, the legs feel good, the only niggle is the need to pee ! my abdomen is getting bigger and it seems to slow me down.
10 k mark and one hour has passed, I'm going well, if not a bit fast.
We are running down a road and I'm sure I can see the sea a few kilometres in front of us. I say so to the woman that I've been running with, Erika, and she assures me I'm wrong ! the sea turns out to be a murel on a building !
On we go and I run past my swimming buddy Steve, and his wife. I tell him I'm looking for a loo and he suggests I go into some bushes.
Finally at the 15 k mark, we get to a loo ! phew !!! I 'went' for 2 minutes. what a relief! pissing is definitely the 2nd best feeling in my world ! the best on this occassion!
On we go, stopping at a drink station. I have a camel back-pack so don't need to drink, but up-end a cup of water on top of my head and let it trickle down over me. we are near the west lakes lake, another fine spot for everything ! inc. fishing, swimming and kayaking, nearly always a bit windy for parts of the day.
So we are running past these nice houses with private little jetties when my left hams start playing up and begin to affect my running rhythm, I'm having trouble pushing off my left leg. this is new to me. by the 20 k mark my left foot has had enough and becomes sore ! of course I'm a bit worried but press on, thinking the hams and foot might recover. the alternative is to slow down, but hey! I'm experimenting with running through pain.
At the half way mark there is still no sign of recovery so, somewhat perturbed, I decide to walk for a minute or two.
21 ks has taken me 2 hours 15 mins. I'm happy with that. Let's face it, I am a marathon newby, not well prepared, and being careful. I'm calculating how much time I have left to finish the race. so at 8 minutes a kilometre, how much time do I have? this is the question...
Off again, and I come to another loo (phew!). any excuse to stop (recovery) will do. I've already spent 1400 calories and it's time to start force-feeding. I pull out an energy gel and a protein bar from the camel back. I've also taken some creotine and have fat burning and Q10 pills to help me out.
My legs feel a bit better as I shuffle off again. I'm thinking that it is by no means assured that I am going to finish the race, and I will have to 'dig deep' to do so. My feet are sore, but what choice do I have ? I shuffle on, taking the energy gel and a piece of protein bar. I shuffle past a house that I painted the facia boards on 30 years ago. I took a photo of it. the facia boards are 3 floors above the ground and I had to climb up one skinny ladder to paint them - very frightening and dangerous. when I was at the bottom of the ladder the wind started to blow it over. luckily I was able to grab it and stop it from falling. the tradies inside the house thought I was on it and falling !
We move on to the esplanade which runs alongside the beach at Grange. I have a great view to enjoy. people are swimming, the local dragon boats are out. I'm wishing I was in one of those boats !
There is a woman who has just overtaken me and I speed up a bit to keep pace with her. on we go for another few ks. I meet swimming buddy Steve and his wife again, he says he'll go get a beer for me, I take a picture of him and tell him to get the car!
The woman in front of me starts to walk. this is good enough for me so I walk too. she starts, I start. we are moving at a slow jog pace, towards my surf-lifesaving club and the fabulous Henley Beach jetty. there's a group of spectators waving placards cheering us on, cool ! the marshals and other volunteers along the whole track are so encouraging, it really helps a lot!
We continue on. the road camber is making my feet hurt more so I move on to flatter surfaces. concrete is harder to run on than ashfelt (bitumin) so I avoid concrete. grass is too soft and uneven so I stick to the ashfelt. occassionally we run on spongy racetrack material which feels a bit soft.
We meet the river torrens at the 28 k mark. I'm moving okay, jogged 7 k's and walked for less than 5 minutes of that time. my legs are fine, no pain, just tired. the compression tights I'm wearing are supporting my legs really well. most of me is feeling good, it's just my feet that are sore, the left one more so. I'm walking only to relieve my feet. it takes less than a minute for the feet to recover enough to start jogging again.
By this time I've figured that I will have enough time and endurance to finish the race. I walk under a road bridge, enjoying the first real shade in 28 k's (notwithstanding 2 loo stops). I have been mildly sun and windburnt. more gels, I take one and a half of them, washed down with a few mouthfuls of drink, and another piece of protein bar, wondering how much this might improve my performance.
The river has a bitumin bike track running alongside it, good shadey trees, and I begin to pick up pace. after a while I can feel my calves swelling so slow down. my foot becomes sore so I walk for a while. jogging along, I come accross another loo. I don't actually need to 'go' but go in anyway. more water over the head, pull out more gels, and have a drink.
I move on and settle into a jog pace - faster than a slow jog. I actually catch up to a few others who are jogging or walking. the course is undulating and it makes sense to walk up the rises.
At about the 32 k mark, I run out of endurance drink. 600 millilitres is not quite enough, must bring 1 litre next time! There is a group of 5 of us slowly wending our way along the river. we come to a view of the city about 10 k's away. I can see a building near our destination. I am struck by how far away it looks, but then understand that it's only 2 of my local 5 k loop, which I normally run in an hour.
Jogging along, I lift my head to see a course photographer some 15 metres ahead. I'm glad I'm not walking and have the chance to smile at him and exchange a few words. interesting that in spite of how my body feels, I am very happy to be saying hello to people. I can quite happily bear pain !
Jogging along, a sign collector rides his bike up behind me. we chat as I jog. he tells me that his job is to pick up the sign posts indicating direction and distance. I ask him how much time is left and we work out I should be able to finish on time. I'm not last and there are still some people behind me. I increase my speed up to a fast jog. this guy was helping me to jog faster.
at 6 k's to go we came accross another drink station. more water on the head, one cup of gatorade down the throat, I avoided the temptation to drink more.
A young couple caught up to me, the guy was having difficulties and his girlfriend was encouraging him. she had told him to catch up to me then have a rest (by walking). we spoke about how much time was left and that we would probably make it. she started encouraging me too and we took off at a fast jog.
At 4 k's to go we ran alongside a graveyard, near where I used to play as an eleven year old, so I took a photo. At eleven I was in the cubs and would wrap my scarf around my head in the ninja fashion. we had steel offcuts from a factory that we used as throwing knives, and became quite good at throwing them into trees. we played in the river for hours, eating the fennel which grew there, and ripping our shorts from sliding down concrete, grass and mud banks. what fun!
At 2 k's I took a photo of a weir where we used to go fishing and swimming. I had to save my cousin Tommy, who was out of his depth. of course he tried to climb up me, and I went under, and a bigger kid had to rescue the both of us !
so then we are running along torrens lake at elder park, accross the river from adelaide oval, past my old school rowing shed, and the festival theatre. whilst I've been here hundreds of times, never before as a marathon runner. we walked up the last rise to King William Road and turned to see people cheering us on.
We ran the last 600 metres accross the bridge and into the oval, finally to the finish line with 10 minutes to spare! total time 5 hours 35 minutes !
Slow, but I did it !
cheers dears !
PS. I should continue the story - some speed writing coming up.
Having finished the marathon, picked up the finisher's medal and recovery pack (apples, orange juice, oatbars), had several drinks of water, I moved off, picked up my backpack and sat down, started changing, undoing shoelaces, drinking and such like.
My legs went into free-fall and just totally relaxed. lucky my tights stopped them from swelling right up - those compression tights are brilliant for recovery.
5 minutes later I was ready to move on, however legs were not ! No way do I want to walk to my bike - I catch a taxi home.
Into a salted spa, I discover more pain. chafing has taken skin off my crutch, behind and thighs. a smallish pain which dissipates in a few minutes.
compression gear back on and into bed, legs continue to relax. the left hams are close to cramping, my ankle is sore accross the top and stuck in a tip toe position, whatever that's called.
I'm saying 'ow' about 10 times a minute!
I have 3 facebook messages from friends wishing me well, and reply to them. this marathon running would not occur without the well wishes of others, and I am very grateful for them.
I boost up on elasticity pills, paracetemol, and go to sleep.
2 hours later, the ow's still predominating, I make it to the car. no way can I walk anywhere so I drive to a hungry jack's drive-through.
home again, legs going nowhere fast, an early night.
in the morning, the now cold spa relieves feet and legs. legs are okay, no pain just fatigued. I spent the day typing the first bit of this posting. ankle still sore.
next morning I cancel my swimming appointment and continue working on this, go into town, speaking to a few friends about the marathon. band at night.
this morning I notice that I've lost muscle from my legs ! grr ! oh well ! the marathon was beyond my fitness level but that's life. the legs have recovered pretty well really and I might do a light run in a few days.
I have a 30 minute swim tomorrow where I'll lightly shake them out.
the next running event is the 10 - 11 km City to Bay Fun Run, in about 3 weeks.
In summary, running a marathon was a large goal for me. I achieved that goal by basically following a program of 3 runs a week for about 8 months.
I learned a lot about distance running, especially that preparation and recovery are much more important than I first realised.
I ran in 4 events, a 26 km, a 32 km, a 31 km, and a 42 km. The 26 was good, in the 32 I injured my foot from ill-fitting shoes, the 31 was good, in the 42 I hadn't recovered from the 31 and was under-prepared.
I'm going to continue marathon running, but will choose those that coincide with better preparations.
the Adelaide Marathon was a great marathon to begin with and I'm really happy to have done it.
cheers dears !
Wednesday 24 August 2011
800 butterfly
Hello readers,
It's been a goal of mine, on hold in recent years, to swim Henley to Grange butterfly. that's 2 kms, maybe 800 strokes for me.
With my current program, I should be able to do it this year.
It's been suggested that I should fund-raise and donate the money to a worthy cause. hmm...
Why swim butterfly ? it makes you very fit, it reduces your heart rate, it expands your lungs and arteries, it's a very graceful stroke, it's an easy stroke to learn, although requires a moderate to high fitness level to do well.
so... recently I swam 800 butterfly, in 28 minutes, very slow but fairly easy. this was the 21st time I've done 800, and the 1st since last december.
At higher levels of fitness, and resolve, I did 800 in 22 mins. slow really, but got me to 2 out of 2 in Oz, 1 in SA. that's in my old age group, 50 to 54. I did it in 55 to 59 too.
I worked up to the 800 by swimming 400 IM 800 IM and 400 Fly, over about a month.
my speed in butterfly is determined by my kick, quads to be precise, glut max to a lesser extent. lactic build-up in the quads is the number one no no and has to be met with slowing down and breathing more.
But the interesting thing is what I think my swimming has done to my running. my running heart rate has dropped 10 beats a minute for the same distance and time.
I'm thinking that the fly (as well as the rest of my swimming program) has increased the size of my lungs, heart, and arteries. more air equals more oxygen, bigger heart means less need to beat as fast for the same result, and I don't heat up as much.
back to swimming butterfly.
it helps to be tall and lean to be a good swimmer. butterfly needs good shoulders, biggish pecs and lats, good lungs, and a good core.
Here is a big tip. diaphram. get it on board and you will blast off ! in other words breath as much as possible, fly is about keeping oxygen up to muscle requirements.
okay - here's a bunch of exercises to learn butterfly. this style is for long distance graceful and aerobic butterfly, as opposed to sprint fly.
your main aim is to glide.
1 get some short training fins, cap and goggles, shortest tightest bathers possible, or racing bathers.
2 the caterpillar. butterflies were caterpillars once, right?
-get in the water with flips on - hands to the sides, take a breath, kick off underwater from side and start gliding. keep your legs together and start a little dolphin kick. as you move forward, try to stay at a depth of 40 cm from the bottom. keep your head face down and look at the bottom. notice that your head and feet can move up and down at the same time, in opposition to your behind. notice that your body outlines a wave as it moves through the water. you can experiment with this, faster, slower kicks, taller, shorter wavelengths. one breath should get you 10 - 15 metres. stand up and do the same back, or breath and swim to the end of the pool. do this for 50 - 100 metres. really get a feel for your lower spine and pelvis following a wave pattern, as in what a caterpillar does. concentrate on going slowly and listen to the water rushing past your ears as you move your head in a rhythmic motion. there is no gliding - you are moving the whole time.
3 establishing a breathing rhythm.
breathing occurs on a 2 beat kick. hands out in front, arms alongside ears, thumbs crossed and clasped, fingers over fingers. kick off and glide from side, just below the surface. going slowly, kick and raise the head above the water, breathe, head under and kick again. the 2 beat kick is about a harder kick to get your head out of the water and a softer kick after the head enters again. do this for 50 - 100 metres. the harder kick comes out of the quads, abs and core and the softer kick out of the knees and ankles - this will make more sense when we get to the stroke. the sequence is big kick breathe little kick glide. you could try this with the help of a kick board/float. you could get a whip happening along the length of your body, but a whip of the ankles is enough for a glide. this exercise is slow and emphasises glide.
4 one sided butterfly.
this is so easy ! the last 2 exercises are much more important.
hands out in front (kick or dive to position), dolphin kick, one arm pulls through the water and returns elbows locked to front position breath during recovery stroke (arm in air). do this 50 - 100, swapping arms at leisure.
5 I like this one - you can forget 4 when you can do this.
arms out, 1 left or right stroke with breath, 1 other side stroke with breath, 1 butterfly stroke - no breath. repeat for 50 - 100. this exercise emphasises speed, which we don't need atm. the best bit is the glide you get out of the momentum of your arm's speed above the water, combined with a quick flick kick. concentrate on going slowly and gracefully. you should be able to glide for a metre with each stroke.
6 let's make this a multi-part lesson! the stroke is symetrical. the best flyers have hummingbird chests - it's very easy for them to get their shoulders out of the water. so our first kick is designed to get our behind out of the water, and makes it easier to get our arms out of the water. the momentum of our kick (knees locked, quad and ab contraction) will get our bum out of the water, our stroke will get our shoulders and head out of the water.
strokes - butterfly came out of breast stroke. under water basically the same for the first part, but the fast bit was the above water bit - above water speed up, if you need to. under water, make a key hole shape with your hands, the narrow bit next to your centre of gravity (around navel) then pushing away towards your outer thighs, (feel the water being pushed past your legs). this is timed after your big kick so that you are on top of the water, and it is easier to swing the arms around in the recovery part of the stroke (the above water part). the recovery stroke is initially elbows locked, and a swing of the arms accross the surface and back to a glide position. the head enters the water before the hands. at this point, the small kick will create a glide, our prime aim. also at this point we can relax for an extended moment. the hands usually go in thumbs first, and adopt a skulling position.
other refinements swimming fly include reducing the splash of hand and arm re-entries, and breathing with the head facing at 45% to the pool - not upright and facing the end of the pool.
a critical part of the form is to get your bum out of the water before each stroke. you should be able to feel the water hitting the back of your legs at the end of your recovery stroke. to a large extent, the legs control your speed, as in more kicks = more strokes = more speed. the quads will soon lactate up if you go too fast, a definite no no for 800 fly.
anyway, I hope this post makes sense and provides some tips on swimming butterfly.
cheers dears !
It's been a goal of mine, on hold in recent years, to swim Henley to Grange butterfly. that's 2 kms, maybe 800 strokes for me.
With my current program, I should be able to do it this year.
It's been suggested that I should fund-raise and donate the money to a worthy cause. hmm...
Why swim butterfly ? it makes you very fit, it reduces your heart rate, it expands your lungs and arteries, it's a very graceful stroke, it's an easy stroke to learn, although requires a moderate to high fitness level to do well.
so... recently I swam 800 butterfly, in 28 minutes, very slow but fairly easy. this was the 21st time I've done 800, and the 1st since last december.
At higher levels of fitness, and resolve, I did 800 in 22 mins. slow really, but got me to 2 out of 2 in Oz, 1 in SA. that's in my old age group, 50 to 54. I did it in 55 to 59 too.
I worked up to the 800 by swimming 400 IM 800 IM and 400 Fly, over about a month.
my speed in butterfly is determined by my kick, quads to be precise, glut max to a lesser extent. lactic build-up in the quads is the number one no no and has to be met with slowing down and breathing more.
But the interesting thing is what I think my swimming has done to my running. my running heart rate has dropped 10 beats a minute for the same distance and time.
I'm thinking that the fly (as well as the rest of my swimming program) has increased the size of my lungs, heart, and arteries. more air equals more oxygen, bigger heart means less need to beat as fast for the same result, and I don't heat up as much.
back to swimming butterfly.
it helps to be tall and lean to be a good swimmer. butterfly needs good shoulders, biggish pecs and lats, good lungs, and a good core.
Here is a big tip. diaphram. get it on board and you will blast off ! in other words breath as much as possible, fly is about keeping oxygen up to muscle requirements.
okay - here's a bunch of exercises to learn butterfly. this style is for long distance graceful and aerobic butterfly, as opposed to sprint fly.
your main aim is to glide.
1 get some short training fins, cap and goggles, shortest tightest bathers possible, or racing bathers.
2 the caterpillar. butterflies were caterpillars once, right?
-get in the water with flips on - hands to the sides, take a breath, kick off underwater from side and start gliding. keep your legs together and start a little dolphin kick. as you move forward, try to stay at a depth of 40 cm from the bottom. keep your head face down and look at the bottom. notice that your head and feet can move up and down at the same time, in opposition to your behind. notice that your body outlines a wave as it moves through the water. you can experiment with this, faster, slower kicks, taller, shorter wavelengths. one breath should get you 10 - 15 metres. stand up and do the same back, or breath and swim to the end of the pool. do this for 50 - 100 metres. really get a feel for your lower spine and pelvis following a wave pattern, as in what a caterpillar does. concentrate on going slowly and listen to the water rushing past your ears as you move your head in a rhythmic motion. there is no gliding - you are moving the whole time.
3 establishing a breathing rhythm.
breathing occurs on a 2 beat kick. hands out in front, arms alongside ears, thumbs crossed and clasped, fingers over fingers. kick off and glide from side, just below the surface. going slowly, kick and raise the head above the water, breathe, head under and kick again. the 2 beat kick is about a harder kick to get your head out of the water and a softer kick after the head enters again. do this for 50 - 100 metres. the harder kick comes out of the quads, abs and core and the softer kick out of the knees and ankles - this will make more sense when we get to the stroke. the sequence is big kick breathe little kick glide. you could try this with the help of a kick board/float. you could get a whip happening along the length of your body, but a whip of the ankles is enough for a glide. this exercise is slow and emphasises glide.
4 one sided butterfly.
this is so easy ! the last 2 exercises are much more important.
hands out in front (kick or dive to position), dolphin kick, one arm pulls through the water and returns elbows locked to front position breath during recovery stroke (arm in air). do this 50 - 100, swapping arms at leisure.
5 I like this one - you can forget 4 when you can do this.
arms out, 1 left or right stroke with breath, 1 other side stroke with breath, 1 butterfly stroke - no breath. repeat for 50 - 100. this exercise emphasises speed, which we don't need atm. the best bit is the glide you get out of the momentum of your arm's speed above the water, combined with a quick flick kick. concentrate on going slowly and gracefully. you should be able to glide for a metre with each stroke.
6 let's make this a multi-part lesson! the stroke is symetrical. the best flyers have hummingbird chests - it's very easy for them to get their shoulders out of the water. so our first kick is designed to get our behind out of the water, and makes it easier to get our arms out of the water. the momentum of our kick (knees locked, quad and ab contraction) will get our bum out of the water, our stroke will get our shoulders and head out of the water.
strokes - butterfly came out of breast stroke. under water basically the same for the first part, but the fast bit was the above water bit - above water speed up, if you need to. under water, make a key hole shape with your hands, the narrow bit next to your centre of gravity (around navel) then pushing away towards your outer thighs, (feel the water being pushed past your legs). this is timed after your big kick so that you are on top of the water, and it is easier to swing the arms around in the recovery part of the stroke (the above water part). the recovery stroke is initially elbows locked, and a swing of the arms accross the surface and back to a glide position. the head enters the water before the hands. at this point, the small kick will create a glide, our prime aim. also at this point we can relax for an extended moment. the hands usually go in thumbs first, and adopt a skulling position.
other refinements swimming fly include reducing the splash of hand and arm re-entries, and breathing with the head facing at 45% to the pool - not upright and facing the end of the pool.
a critical part of the form is to get your bum out of the water before each stroke. you should be able to feel the water hitting the back of your legs at the end of your recovery stroke. to a large extent, the legs control your speed, as in more kicks = more strokes = more speed. the quads will soon lactate up if you go too fast, a definite no no for 800 fly.
anyway, I hope this post makes sense and provides some tips on swimming butterfly.
cheers dears !
Wednesday 10 August 2011
my legs are throbbing heat
hi folks,
Recently I ran in the 'Hills to Henley' event. 30 kms, in 3 hours 10 mins. not a fast run, but I'm happy!
the run is iconic to me, along the river torrens. I have done so much 'stuff' along that river, and I was able to re-visit some of it. the best bit was sighting the sea from 1.8 km to go.
I followed a 4 stage program - 1) 10 km at warm up aerobic pace, getting the fat burning going - up to 135 heartbeats a min. 2) 10 km heart rate up to 145, with bursts of speed on the downhill bits 3) 8 kms threshhold (going as fast as comfortable) 4) 2 kms fast as possible. It worked well.
interesting bits included a 'fast' first 20 kms, there was no 'wall', my legs wore out first and my heart 'doddled'. I took some gels for the last 10 kms and this seemed to speed me up. I need to build up my legs.
After 2 weeks, my legs are still recovering. I experienced what happens to me when I have worked too hard . I got into a cold bath, as you do for leg recovery, but started shivering, not a good sign.
I am re-assessing my goals. the adelaide marathon is a definite yes.
I'm not so sure about the trail runs. I would like to do them - 56 kms and 105 kms accross the adelaide hills.
My mag recommended a week off running, which I did. Interesting that my legs were still tired on thursday, and all but worn out during a 200 fly. On the wednesday I rode my bike into town and slightly strained a groin string ! so I hardly moved at all for the next few days and beefed up on elasticity pills and omega 3 pills. I have some fungi tea that is meant to help as well.
My mag says to do only 2 marathons a year - it must be conservative because I've met several runners who do much more than that. I am still very much a baby runner when I look at who I've met. It will be a massive task to get to their level, if at all possible. but hey ! it's very unlike me to give up on a dream ! I know why. It's complicated, involves pain, pleasure, work, and time.
I'm just back from a swim - 800 breast and 800 backstroke. my swimming fitness is picking up. I swam 400 fly the other day and am happy about that. next tuesday I will swim 800 fly - think about that. our pool will be 25 metres on the day - a short course, so I will be pushing off the wall 30 times (dive in once and touch to finish) 32 laps x 12 strokes per lap = 384 strokes, rounded up to 400. it will take around 24 minutes, will be tiring. I will be concentrating on breathing, good form and relaxing between strokes.
I've run twice this week, 5 kms monday and 10 kms wednesday. my legs are still recovering - monday was a slow run (5 kms in 32 mins), to look for niggles - no niggles. Wednesday the first lap was the slowest ever 5 kms in 37 mins, the second lap in 32 mins. The first lap was interesting because my heart rate was very low, making me think that my aerobic system had improved from the swimming I have been doing. I have run 5 kms in 26 mins so I'm a fair way off best times. given that I need to be ready for 42 kms in just over a fortnight, I will run 10 kms every other day and look for improvement. 10 km runs seem to be good for improving times. I'm tempted to do longer distances but don't want to break down muscle mass. I'll also basically stay off the plyometrics. seeing that I have only 4 weeks between runs, I'm a bit doubtful of whether or not I will be able to do them - 56 kms? 105 kms? one step at a time and I'll keep my options open.
cheers dears.
Recently I ran in the 'Hills to Henley' event. 30 kms, in 3 hours 10 mins. not a fast run, but I'm happy!
the run is iconic to me, along the river torrens. I have done so much 'stuff' along that river, and I was able to re-visit some of it. the best bit was sighting the sea from 1.8 km to go.
I followed a 4 stage program - 1) 10 km at warm up aerobic pace, getting the fat burning going - up to 135 heartbeats a min. 2) 10 km heart rate up to 145, with bursts of speed on the downhill bits 3) 8 kms threshhold (going as fast as comfortable) 4) 2 kms fast as possible. It worked well.
interesting bits included a 'fast' first 20 kms, there was no 'wall', my legs wore out first and my heart 'doddled'. I took some gels for the last 10 kms and this seemed to speed me up. I need to build up my legs.
After 2 weeks, my legs are still recovering. I experienced what happens to me when I have worked too hard . I got into a cold bath, as you do for leg recovery, but started shivering, not a good sign.
I am re-assessing my goals. the adelaide marathon is a definite yes.
I'm not so sure about the trail runs. I would like to do them - 56 kms and 105 kms accross the adelaide hills.
My mag recommended a week off running, which I did. Interesting that my legs were still tired on thursday, and all but worn out during a 200 fly. On the wednesday I rode my bike into town and slightly strained a groin string ! so I hardly moved at all for the next few days and beefed up on elasticity pills and omega 3 pills. I have some fungi tea that is meant to help as well.
My mag says to do only 2 marathons a year - it must be conservative because I've met several runners who do much more than that. I am still very much a baby runner when I look at who I've met. It will be a massive task to get to their level, if at all possible. but hey ! it's very unlike me to give up on a dream ! I know why. It's complicated, involves pain, pleasure, work, and time.
I'm just back from a swim - 800 breast and 800 backstroke. my swimming fitness is picking up. I swam 400 fly the other day and am happy about that. next tuesday I will swim 800 fly - think about that. our pool will be 25 metres on the day - a short course, so I will be pushing off the wall 30 times (dive in once and touch to finish) 32 laps x 12 strokes per lap = 384 strokes, rounded up to 400. it will take around 24 minutes, will be tiring. I will be concentrating on breathing, good form and relaxing between strokes.
I've run twice this week, 5 kms monday and 10 kms wednesday. my legs are still recovering - monday was a slow run (5 kms in 32 mins), to look for niggles - no niggles. Wednesday the first lap was the slowest ever 5 kms in 37 mins, the second lap in 32 mins. The first lap was interesting because my heart rate was very low, making me think that my aerobic system had improved from the swimming I have been doing. I have run 5 kms in 26 mins so I'm a fair way off best times. given that I need to be ready for 42 kms in just over a fortnight, I will run 10 kms every other day and look for improvement. 10 km runs seem to be good for improving times. I'm tempted to do longer distances but don't want to break down muscle mass. I'll also basically stay off the plyometrics. seeing that I have only 4 weeks between runs, I'm a bit doubtful of whether or not I will be able to do them - 56 kms? 105 kms? one step at a time and I'll keep my options open.
cheers dears.
Wednesday 20 July 2011
Hi Guys,
I have a new computer now, not much different to the last, still setting it up. boring!
The joys of retirement ! I get to train every day.
I recently discovered plyometrics and after one session, noticed an improvement in speed in the following run. so recently my training was Sunday - 25 kms run, Monday - pool swim, Tuesday - 1 hr run Wednesday - open water swim and run, Thursday - pool swim, Friday - 1 hour run, Saturday - open water swim, plyometric session, roman rings and kettlebell session, Sunday - recovery and light swim, Monday - 1 hr interval run, Tuesday - pool aerobic swim 4 x 400 medley, back, breast, and free, Wednesday - 1 hr interval and thresh-hold run, kettlebell and roman ring session, plyo session.
That takes us to now.
The plyo sessions take about 15 mins to do and 2 days to recover from! That is value for money!
Fortunately I can alternate runs and swims.
I've started an aerobic swimming program of 62 swims, one hour every tuesday and thursday, to be finished by the end of the year. Tomorrow it's 800 breaststroke and 800 backstroke. I'm paying a coach to time me and provide stroke correction. The 5 x 800 butterfly will be interesting. I did 100 fly yesterday and had had enough. Next Tuesday I'll be swimming 200 fly in an 800 medley, and an 800 free. Thursday will be 30 mins of breast and 30 of back. Next month I will be doing 400 and 800 of 'fly, after the 400 and 800 medley.
I was given a magazine about marathon running - how to do it and what you need to know. They say that 4 - 6 months is enough time to prepare for a marathon!
Nice to see I'm on the right track, being a 3 hour run, and 2 x 1 hour interval sessions on a weekly basis.
I've been doing a little duathalon once in a while, swimming 2kms and running fast back.
The water is 12 degrees at the moment, good for increasing pain thresh-holds. I wear a wet suit, barefoot runners and 2 swimming caps, not a lot of skin exposed, just ankles, hands and face. I've taken to going in the water and adjusting a bit at a time, painful but bearable. Recently my legs have felt great relief as they experience the cold water, and it's for my legs that I'm mainly doing this swim. The cold water makes the blood flow out of the legs, reducing the size of and relaxing the muscles.
The hands experience pain and take a while - 5 minutes say, to calm down. dunk them, lift them. I dive in and start swimming briskly - keep breathing, keep moving being the uppermost thoughts in mind.
After about 20 strokes the face becomes too painful to remain in the water,so it's over to backstroke. Backstroke requires quite a bit more thought than freestyle to do well but otherwise is more relaxing - breath more, lean back. 100 metres of free then back and the face is okay. By 400 metres I've warmed up.
Also around the 400 metre mark, the breathing comes online. This is the bit I like, and another reason for swimming to help my running. I've expanded my blood vessels and lungs.
So after warming up, I can concentrate on my technique and develop a rhythm. Last time the water was calm and the bottom visible. I was breathing bilaterally and occasionally going up to 5 strokes without a breath.
The 2kms passed pretty quickly. I checked my heart rate monitor - 95 bpm, very low, not sure why, maybe because I've been in 12 degree water for 40 minutes! In a summer swim race 136 bpm is standard for me.
I think I've been at my fastest running on the beach after a swim. I tried timing myself with a heart monitor. From a heart rate of 100 it took about a kilometre to reach 140. I went from a fast jog to a run and may have come close to a fast run. I didn't slack off too much towards the end and took the heart rate to 150 without much difficulty. Unfortunately the timing part didn't work . It was fun negotiating the water coming up the beach and the clumps of sea-weed. I ran briefly on soft sand but it was a bit twisty on the ankles.
Now my heart rate is at 53 , not bad for me - yesterday it was at 49. meaning I'm relatively fit.
I love my marathon mag! it tells me to start a taper 2 weeks before my next event, the 'hills to henley', a 30km event. I'll be fine if I can avoid wearing myself out with the plyometric exercises.
That's my main news.
Cheers.
I have a new computer now, not much different to the last, still setting it up. boring!
The joys of retirement ! I get to train every day.
I recently discovered plyometrics and after one session, noticed an improvement in speed in the following run. so recently my training was Sunday - 25 kms run, Monday - pool swim, Tuesday - 1 hr run Wednesday - open water swim and run, Thursday - pool swim, Friday - 1 hour run, Saturday - open water swim, plyometric session, roman rings and kettlebell session, Sunday - recovery and light swim, Monday - 1 hr interval run, Tuesday - pool aerobic swim 4 x 400 medley, back, breast, and free, Wednesday - 1 hr interval and thresh-hold run, kettlebell and roman ring session, plyo session.
That takes us to now.
The plyo sessions take about 15 mins to do and 2 days to recover from! That is value for money!
Fortunately I can alternate runs and swims.
I've started an aerobic swimming program of 62 swims, one hour every tuesday and thursday, to be finished by the end of the year. Tomorrow it's 800 breaststroke and 800 backstroke. I'm paying a coach to time me and provide stroke correction. The 5 x 800 butterfly will be interesting. I did 100 fly yesterday and had had enough. Next Tuesday I'll be swimming 200 fly in an 800 medley, and an 800 free. Thursday will be 30 mins of breast and 30 of back. Next month I will be doing 400 and 800 of 'fly, after the 400 and 800 medley.
I was given a magazine about marathon running - how to do it and what you need to know. They say that 4 - 6 months is enough time to prepare for a marathon!
Nice to see I'm on the right track, being a 3 hour run, and 2 x 1 hour interval sessions on a weekly basis.
I've been doing a little duathalon once in a while, swimming 2kms and running fast back.
The water is 12 degrees at the moment, good for increasing pain thresh-holds. I wear a wet suit, barefoot runners and 2 swimming caps, not a lot of skin exposed, just ankles, hands and face. I've taken to going in the water and adjusting a bit at a time, painful but bearable. Recently my legs have felt great relief as they experience the cold water, and it's for my legs that I'm mainly doing this swim. The cold water makes the blood flow out of the legs, reducing the size of and relaxing the muscles.
The hands experience pain and take a while - 5 minutes say, to calm down. dunk them, lift them. I dive in and start swimming briskly - keep breathing, keep moving being the uppermost thoughts in mind.
After about 20 strokes the face becomes too painful to remain in the water,so it's over to backstroke. Backstroke requires quite a bit more thought than freestyle to do well but otherwise is more relaxing - breath more, lean back. 100 metres of free then back and the face is okay. By 400 metres I've warmed up.
Also around the 400 metre mark, the breathing comes online. This is the bit I like, and another reason for swimming to help my running. I've expanded my blood vessels and lungs.
So after warming up, I can concentrate on my technique and develop a rhythm. Last time the water was calm and the bottom visible. I was breathing bilaterally and occasionally going up to 5 strokes without a breath.
The 2kms passed pretty quickly. I checked my heart rate monitor - 95 bpm, very low, not sure why, maybe because I've been in 12 degree water for 40 minutes! In a summer swim race 136 bpm is standard for me.
I think I've been at my fastest running on the beach after a swim. I tried timing myself with a heart monitor. From a heart rate of 100 it took about a kilometre to reach 140. I went from a fast jog to a run and may have come close to a fast run. I didn't slack off too much towards the end and took the heart rate to 150 without much difficulty. Unfortunately the timing part didn't work . It was fun negotiating the water coming up the beach and the clumps of sea-weed. I ran briefly on soft sand but it was a bit twisty on the ankles.
Now my heart rate is at 53 , not bad for me - yesterday it was at 49. meaning I'm relatively fit.
I love my marathon mag! it tells me to start a taper 2 weeks before my next event, the 'hills to henley', a 30km event. I'll be fine if I can avoid wearing myself out with the plyometric exercises.
That's my main news.
Cheers.
Friday 1 July 2011
Bill's Amazing Little Adventures: speed writing 3
Bill's Amazing Little Adventures: speed writing 3: "Hi Guys ! I'm still writing fast because I think a neighbour is piggy-backing on my wireless broadband and this cuts out the connection. Si..."
speed writing 3
Hi Guys !
I'm still writing fast because I think a neighbour is piggy-backing on my wireless broadband and this cuts out the connection. Since last I wrote I had autoupdates turned off because these also take up bandwidth and cut the connection. Grr!!
I had some negative feedback about my last posting. Mainly that I should not express anger. Now there's an interesting idea, and one in currency with polite society. The ideal is to always be polite, for countless reasons. I agree, and try to be polite at all times up to a point!!!
Anyway, it's saturday morning, I have an hour or 2 before I'm required anywhere, so let's go for it!
It was my birthday during the week - fantastic! I had 20 or so people get in touch - gottalovethat! 57 and still in heaven! 58 I can wait! I bought a kayak roof-rack for my car - it's now much faster and easier to load the yak on and off. had a relaxing time yakking up the torrens for 2 hours.
I'm in a music run atm - have played every night since tuesday and have a gig tonight and tomorrow. I'm reading maybe 100 charts atm - gottalovethat! And meeting people (glt). I'm playing a bit with a brill tuba player - very sympatico - tuba and bass guitar go really well together and we are embellishing each others lines.
I've nearly run out of 'hot off the press' here comes the next layer of thought...
You know what is important to me - music - swimming - running - people.
I was awarded a swimming trophy on my birthday - male with most points in our club (henleybeach masters). this is the 4th year I've won this and I now have another piece of crystal with my name on it. I completed all 62 swims, including 5 x 800 butterfly. I'm not that fit at the moment, swimming losing to music and running, but I was happy to do 3000 m of I.M. a few weeks ago.
Running is coming back okay - still have fluid near toes but that seems okay. I have a bigger run due next time I get out - prob tomorrow morning. 20kms would be good - I did 2 x 12 kms during the week in prep for city to bay fun run, and was happy with my times.
So that's 4 activities dealt with, leaving 'people' to extemporise about - I could say 'pontificate' but I don't like that word. Hey I'm a scot alright! I love how the scots demolished those catholic churches and used the stones for building their houses! In Saint Andrews you can see houses with engraved stones in them 'popus upus youus! lol!
So 'people' - now that's scarey! I might be talking about you! of course we all know I am talking about various aspects of myself - my likes, dislikes, observations, needs, wants and suchlike.
I'll try to look at all sides.
Of course we like people who like us (as a general rule). I like a lot of people and if you are reading this I would probably like you too. This blog is better than facebook because I can find out how many people have read it.
On the positive side, I'm enjoying a fair amount of discourse and friendship.
On the negative side I don't like it when friends suddenly withdraw their contact and ignore me - this has happened recently. To be fair, I am a bit full on at times, if not all the time. I have inspired people in the past, and they have crashed later on, taking my bright ideas and then they discover they don't have the where-with-all to carry them through. Sometimes people compare themselves to me, or compare our life-styles, and they get jealous or upset. I would swear right now but there may be children present!!! As in the parent child and adult of transactional analysis. I said to someone recently - 'shit happens, arseholes do it, what can you do? the reply was 'love life'. Sounds good to me.
So I guess the thing about people is that we meet, share some feelings, experiences, and begin to form bonds or understandings. I've never been so much in control of my life as now - I'm not stuck in a shitty relationship for the sake of the kids, or expedience, or because I made a marraige vow.
As a parting note - hats off to friends who have made a commitment to stick together through thick and thin, sickness, health...
My view is that people are best set up for serial monogamy. Most of the people I know have been divorced and are in another relationship. Maybe that says something about my society - essentially egalitarian australian, our biggest problem being that we have too much (not a bad problem to have if you had to have a problem).
Congratulations to those who have survived the breakdown of relationships.
For those of you still struggling with death-throws, make a new plan Sam ! You don't need to put up with crap!! Stand up for yourself ! Is that too strong? I used to like 'desiderata' - go placidly amid the noise and haste, and seek to be on good terms with everyone, without surrendering your (opinion?). I might be mixing my memories here 'avoid loud and aggressive people' 'inspite of the sham and drudgery the world is still a nice place' lol! something like that. Google it if you're interested!
Bye!!!
I'm still writing fast because I think a neighbour is piggy-backing on my wireless broadband and this cuts out the connection. Since last I wrote I had autoupdates turned off because these also take up bandwidth and cut the connection. Grr!!
I had some negative feedback about my last posting. Mainly that I should not express anger. Now there's an interesting idea, and one in currency with polite society. The ideal is to always be polite, for countless reasons. I agree, and try to be polite at all times up to a point!!!
Anyway, it's saturday morning, I have an hour or 2 before I'm required anywhere, so let's go for it!
It was my birthday during the week - fantastic! I had 20 or so people get in touch - gottalovethat! 57 and still in heaven! 58 I can wait! I bought a kayak roof-rack for my car - it's now much faster and easier to load the yak on and off. had a relaxing time yakking up the torrens for 2 hours.
I'm in a music run atm - have played every night since tuesday and have a gig tonight and tomorrow. I'm reading maybe 100 charts atm - gottalovethat! And meeting people (glt). I'm playing a bit with a brill tuba player - very sympatico - tuba and bass guitar go really well together and we are embellishing each others lines.
I've nearly run out of 'hot off the press' here comes the next layer of thought...
You know what is important to me - music - swimming - running - people.
I was awarded a swimming trophy on my birthday - male with most points in our club (henleybeach masters). this is the 4th year I've won this and I now have another piece of crystal with my name on it. I completed all 62 swims, including 5 x 800 butterfly. I'm not that fit at the moment, swimming losing to music and running, but I was happy to do 3000 m of I.M. a few weeks ago.
Running is coming back okay - still have fluid near toes but that seems okay. I have a bigger run due next time I get out - prob tomorrow morning. 20kms would be good - I did 2 x 12 kms during the week in prep for city to bay fun run, and was happy with my times.
So that's 4 activities dealt with, leaving 'people' to extemporise about - I could say 'pontificate' but I don't like that word. Hey I'm a scot alright! I love how the scots demolished those catholic churches and used the stones for building their houses! In Saint Andrews you can see houses with engraved stones in them 'popus upus youus! lol!
So 'people' - now that's scarey! I might be talking about you! of course we all know I am talking about various aspects of myself - my likes, dislikes, observations, needs, wants and suchlike.
I'll try to look at all sides.
Of course we like people who like us (as a general rule). I like a lot of people and if you are reading this I would probably like you too. This blog is better than facebook because I can find out how many people have read it.
On the positive side, I'm enjoying a fair amount of discourse and friendship.
On the negative side I don't like it when friends suddenly withdraw their contact and ignore me - this has happened recently. To be fair, I am a bit full on at times, if not all the time. I have inspired people in the past, and they have crashed later on, taking my bright ideas and then they discover they don't have the where-with-all to carry them through. Sometimes people compare themselves to me, or compare our life-styles, and they get jealous or upset. I would swear right now but there may be children present!!! As in the parent child and adult of transactional analysis. I said to someone recently - 'shit happens, arseholes do it, what can you do? the reply was 'love life'. Sounds good to me.
So I guess the thing about people is that we meet, share some feelings, experiences, and begin to form bonds or understandings. I've never been so much in control of my life as now - I'm not stuck in a shitty relationship for the sake of the kids, or expedience, or because I made a marraige vow.
As a parting note - hats off to friends who have made a commitment to stick together through thick and thin, sickness, health...
My view is that people are best set up for serial monogamy. Most of the people I know have been divorced and are in another relationship. Maybe that says something about my society - essentially egalitarian australian, our biggest problem being that we have too much (not a bad problem to have if you had to have a problem).
Congratulations to those who have survived the breakdown of relationships.
For those of you still struggling with death-throws, make a new plan Sam ! You don't need to put up with crap!! Stand up for yourself ! Is that too strong? I used to like 'desiderata' - go placidly amid the noise and haste, and seek to be on good terms with everyone, without surrendering your (opinion?). I might be mixing my memories here 'avoid loud and aggressive people' 'inspite of the sham and drudgery the world is still a nice place' lol! something like that. Google it if you're interested!
Bye!!!
Monday 27 June 2011
Bill's Amazing Little Adventures: speed writing 2
Bill's Amazing Little Adventures: speed writing 2: "Hi Guys, I'm writing fast because my computer keeps freezing. At least this program saves every minute or less so I won't lose much. Many ..."
speed writing 2
Hi Guys,
I'm writing fast because my computer keeps freezing. At least this program saves every minute or less so I won't lose much.
Many big events this week. The biggest would be social - and isn't being social of the highest 'order'?
I went troppo on facebook and sent off friendship requests to about 25 people. In excess of 20 accepted!
Dear me! Must be a good thing. I'm in 2 main groups, runners and musicians, and a minor group of swimmers. I dumped most of my fb swimming friends over a break-up with a girl in my club.
Anyway, out of swimming and into running.
Running has been okay, we'll get to that later.
Ha ha! my super came through so I've been on a slight spending spree. I've slightly up-graded my life.
Started off with a dishwasher - 1/2 price ($700), I'm a sucker for a bargain! Touchpad ($150), being a phone, internet, facebook email connection, good whilst waiting for food. A CAR!!! ($4000 to $2500) so now am in 1995 executive comfort, a holden station-wagon. This allows me to go kayaking again, and I can load up and be in the water in 25 mins!. Will soon have the car in the garage and be able to leave the Kayak on it. So here is an invitation to Adelaide people! I will take you kayaking - make a noise! Also taking friends for drives and walks in the hills.
One of my favourite aquisitions are Roman Rings - ha ha ha most of you wouldn't know them by name - I didn't until I looked at the packaging. They are rings that gymnasts use, suspended 3 metres above a mat. I totally wasted my pecs, lats, abs and core after I installed them. Heard of doms? delayed onset muscle soreness. I would recommend it!
I bought a camera!!! ($700) lumix high definition, underwater, gps, 12 pixel , makes coffee... Some fun going on with that. It has a suction leg and I've been recording videos on the motor bike, kayak, and at home. Today I recorded me riding my stationary treadly whilst playing guitar and singing some blues and also happy birthday. I might be able to utube it or even put it here in times to come.
Bought two pairs of running shoes! some bare foot runners, great for spreading toes, running on the beach, and in the yak. I can swim in them, although they collect sand.
My other running shoes are fitted, light ($200 give or take). I finally got back to marathon training after a fortnight off from injuring my foot. grr. It makes sense now. us learners need really good fitted shoes for marathon running. I did a 15 km, everything worked, I would like to do a 20 then a 25 k, in preparation for a downhill 30 k run -Hills to Henley. There's an 11 k city to bay run in a few weeks. I will be running against several thousand people, including some very 'motivating' people !
I think I've run out of speed. The computer only froze once. So nice to have the lappy working again.
Today, boys and girls, was an enforced rest day. The body was generally gone. I did manage to ride my pushbike to town and stretch the pecs.
stop press: I am riding a pushbike!!! Only because I need to build up legs and duration for running!! ha ha ! I'm going to do some triathalons, against ex (very ex) swimming club members! I'm thinking negative reinforcement here. That's what I grew up with, tough love, in a very paradoxical world.
Show my passion? Grrrrr!!!
I'm writing fast because my computer keeps freezing. At least this program saves every minute or less so I won't lose much.
Many big events this week. The biggest would be social - and isn't being social of the highest 'order'?
I went troppo on facebook and sent off friendship requests to about 25 people. In excess of 20 accepted!
Dear me! Must be a good thing. I'm in 2 main groups, runners and musicians, and a minor group of swimmers. I dumped most of my fb swimming friends over a break-up with a girl in my club.
Anyway, out of swimming and into running.
Running has been okay, we'll get to that later.
Ha ha! my super came through so I've been on a slight spending spree. I've slightly up-graded my life.
Started off with a dishwasher - 1/2 price ($700), I'm a sucker for a bargain! Touchpad ($150), being a phone, internet, facebook email connection, good whilst waiting for food. A CAR!!! ($4000 to $2500) so now am in 1995 executive comfort, a holden station-wagon. This allows me to go kayaking again, and I can load up and be in the water in 25 mins!. Will soon have the car in the garage and be able to leave the Kayak on it. So here is an invitation to Adelaide people! I will take you kayaking - make a noise! Also taking friends for drives and walks in the hills.
One of my favourite aquisitions are Roman Rings - ha ha ha most of you wouldn't know them by name - I didn't until I looked at the packaging. They are rings that gymnasts use, suspended 3 metres above a mat. I totally wasted my pecs, lats, abs and core after I installed them. Heard of doms? delayed onset muscle soreness. I would recommend it!
I bought a camera!!! ($700) lumix high definition, underwater, gps, 12 pixel , makes coffee... Some fun going on with that. It has a suction leg and I've been recording videos on the motor bike, kayak, and at home. Today I recorded me riding my stationary treadly whilst playing guitar and singing some blues and also happy birthday. I might be able to utube it or even put it here in times to come.
Bought two pairs of running shoes! some bare foot runners, great for spreading toes, running on the beach, and in the yak. I can swim in them, although they collect sand.
My other running shoes are fitted, light ($200 give or take). I finally got back to marathon training after a fortnight off from injuring my foot. grr. It makes sense now. us learners need really good fitted shoes for marathon running. I did a 15 km, everything worked, I would like to do a 20 then a 25 k, in preparation for a downhill 30 k run -Hills to Henley. There's an 11 k city to bay run in a few weeks. I will be running against several thousand people, including some very 'motivating' people !
I think I've run out of speed. The computer only froze once. So nice to have the lappy working again.
Today, boys and girls, was an enforced rest day. The body was generally gone. I did manage to ride my pushbike to town and stretch the pecs.
stop press: I am riding a pushbike!!! Only because I need to build up legs and duration for running!! ha ha ! I'm going to do some triathalons, against ex (very ex) swimming club members! I'm thinking negative reinforcement here. That's what I grew up with, tough love, in a very paradoxical world.
Show my passion? Grrrrr!!!
Friday 17 June 2011
a rundown on a 32 km event
Last weekend I competed in a 32 km event called 'Sea to Summit'. It was a run but I spent most of the time walking up hills, and after my feet packed up, I walked down them as well.
It turns out that my shoes, whilst okay for short distances, were too ill-fitting for longer distances.
Nevertheless I perservered and finished the race. The first 15 kms were okay, the next 10 were painful, and the last 7 I spent saying to myself 'I feel no pain'.
The next day one foot was swollen between the toes and pad, and it was painful to walk on.
So after various warnings and advice, I bought a pair of properly fitted running shoes, and a pair of running shoes that look like feet, aka toe-shoes. The toe shoes are meant to be theraputic. After all, it's vitally important for the feet to be in good shape and well supported for running long distances.
After a 2 day break, I walked 8 - 10 kms, without discomfort. Yesterday I swam in a pool, the first swim in a week. Today I swam in the sea, 2 kms, and ran back. I wore my toe shoes swimming and running and they worked well. The sea was stormy, with sand mixed in with the water, which ended up in my shoes, but it didn't seem to affect the run.
So I'm easing back into training. I met a friend of 100 km fame, who trains 20 hours a week, and has a full-time job. Given that running 100 kms is my goal, I have decided to train more. I'll do this by walking more, riding a bicycle, and doing more in situ training. The events I'm interested in are trail runs, and are typically up and down hills along hard trails with slabs and outcrops of rocks on them. I think I will be pushing my limits for the foreseeable future. The trick will be to avoid injuries.
It turns out that my shoes, whilst okay for short distances, were too ill-fitting for longer distances.
Nevertheless I perservered and finished the race. The first 15 kms were okay, the next 10 were painful, and the last 7 I spent saying to myself 'I feel no pain'.
The next day one foot was swollen between the toes and pad, and it was painful to walk on.
So after various warnings and advice, I bought a pair of properly fitted running shoes, and a pair of running shoes that look like feet, aka toe-shoes. The toe shoes are meant to be theraputic. After all, it's vitally important for the feet to be in good shape and well supported for running long distances.
After a 2 day break, I walked 8 - 10 kms, without discomfort. Yesterday I swam in a pool, the first swim in a week. Today I swam in the sea, 2 kms, and ran back. I wore my toe shoes swimming and running and they worked well. The sea was stormy, with sand mixed in with the water, which ended up in my shoes, but it didn't seem to affect the run.
So I'm easing back into training. I met a friend of 100 km fame, who trains 20 hours a week, and has a full-time job. Given that running 100 kms is my goal, I have decided to train more. I'll do this by walking more, riding a bicycle, and doing more in situ training. The events I'm interested in are trail runs, and are typically up and down hills along hard trails with slabs and outcrops of rocks on them. I think I will be pushing my limits for the foreseeable future. The trick will be to avoid injuries.
Sunday 29 May 2011
where's wullie now?
Hey boys and girls,
seems like a month since I last wrote this blog. I've been busy going through life's ups and downs.
life goes on - I'm in 3 bands atm - good for reading skills. tues wed thurs nights - might be enough for a while.
I've taken to writing fiction, and can happily spend several hours at a time on it - largely biographical about exciting stuff. no prizes for guessing it's about boy meets girl, and being a boy, it's erotic! Easy to write about until I find something more deep and meaningful. I might post something later.
I like the analogy of the guided missile - the one that self-directs to a target. it continuously corrects its course to zero in and ultimately achieves a big bang.
my targets? realisation of dreams, short, medium and long term. my dreams? fun fitness friendship finesse fame fortune family...
skip the next bit if you like (in blue), it's just me reviewing what's important to me - a kind of inspirational self talk. I like the story at the bottom of the page.
fun - words at play, fitness - endurance events, friendship - sharing inspirational moments and lifetimes, finesse - grace, fame - big time approval and affirmation, fortune - fortunate indeed, family - without which we would not be here.
fun - desire, passion, exhileration, dream catching, sharing music, writing, swimming, running, speaking.
fitness - for life, a long and healthy one please (who am I asking? God? I'm in charge of my fitness, as far as I can work out. I believe we are 'hard-wired' for a belief in a greater consciousness.) ha ha my rational for fitness - average heart has 3 billion beats in it, fitness reduces heartrate and increases lifespan - easy japaneezee!
friendship ??? might save that for later. I need to think about this. I live for my friends.
finesse - woo hoo, one of my favourites! I'm a ballarina dreamer, a gymnastic fantastic, a swimming superstar! a long legged loper !?
fame - the stage - the world is a stage upon which we play a part. we view and are viewed. my role is the expression of passion and the channelling of the creative director. I am a mouthpiece, a streamer of images, a visionary dreamer.
I am fortunate indeed to be here. I am a lucky guy! I have worked hard, paid my dues, and am reaping the rewards.
My family - who am I really? a mixture of traits, common behaviours, and history? or am I a reaction to them? am I living the dreams that my parents had for me?
Dear friends, we all have a cross to bear, a question to ask and answer, a stimulus to struggle with, a dream to wish for and realize. I will be thinking about this as I run today.
Otherwise, I'm happy to have become an honorary woman! having travelled the pioneer woman's trail, over the hills and far way, 26 kms to market along a track 170 years old, wide enough for carting 150 kgs of farm produce - 1.8 metres at max. 150 26km runners, many others, maybe 400 participants in all. Funny story coming up here! We had to divert along a walking track, towards the end - a lovely clay built up path about a metre wide, slightly descending. so yours truly is in finishing mode - running as fast as possible - we wouldn't want to finish the race with anything left in the tank! I'm thinking I would like to catch up to the women in front of me - a few hundred metres away. I kicked a rock poking out of the track, and next thing I'm flying through the air! Thanks God!! I love flying! I soared in a twisting arc and bounced off the back of my right shoulder, rebounding to land on the back of my left shoulder, and finally coming to a halt with a thud and slide along the left temple! lol! but I wasn't thinking that at the time! Lucky my shoulders are well padded and strong! more than enough to absorb the impact. Of course we get up asap and continue on. I've got blood coming out of my temple! fortunately not much! I'm thinking, realistically, the legs are tired, safety becomes paramount, and then I kick another rock!! I manage to recover over several paces, vocalising my exasperation. Not happy Jan! On we go and I kick another f'ing rock! This time I'm really mad and roar in anger as I recover my balance, loud and long. it's the most primal noise I've ever made - fear frustration and anger echoing through the valley. lucky I was by myself at the time or I would have been really embarrassed!
So I ended up with a trophy for my race - blood, sweat, and no tears!
Moral to the story? keep at least one eye on the track, not the pioneer women!
It was a brilliant day with brilliant people, chasing dreams and goals over the hills and far away, in my version of wonderland!
Time for a run! one and a half hours, in preparation for the 'Sea to Summit' 32kms.
cheers dears!
seems like a month since I last wrote this blog. I've been busy going through life's ups and downs.
life goes on - I'm in 3 bands atm - good for reading skills. tues wed thurs nights - might be enough for a while.
I've taken to writing fiction, and can happily spend several hours at a time on it - largely biographical about exciting stuff. no prizes for guessing it's about boy meets girl, and being a boy, it's erotic! Easy to write about until I find something more deep and meaningful. I might post something later.
I like the analogy of the guided missile - the one that self-directs to a target. it continuously corrects its course to zero in and ultimately achieves a big bang.
my targets? realisation of dreams, short, medium and long term. my dreams? fun fitness friendship finesse fame fortune family...
skip the next bit if you like (in blue), it's just me reviewing what's important to me - a kind of inspirational self talk. I like the story at the bottom of the page.
fun - words at play, fitness - endurance events, friendship - sharing inspirational moments and lifetimes, finesse - grace, fame - big time approval and affirmation, fortune - fortunate indeed, family - without which we would not be here.
fun - desire, passion, exhileration, dream catching, sharing music, writing, swimming, running, speaking.
fitness - for life, a long and healthy one please (who am I asking? God? I'm in charge of my fitness, as far as I can work out. I believe we are 'hard-wired' for a belief in a greater consciousness.) ha ha my rational for fitness - average heart has 3 billion beats in it, fitness reduces heartrate and increases lifespan - easy japaneezee!
friendship ??? might save that for later. I need to think about this. I live for my friends.
finesse - woo hoo, one of my favourites! I'm a ballarina dreamer, a gymnastic fantastic, a swimming superstar! a long legged loper !?
fame - the stage - the world is a stage upon which we play a part. we view and are viewed. my role is the expression of passion and the channelling of the creative director. I am a mouthpiece, a streamer of images, a visionary dreamer.
I am fortunate indeed to be here. I am a lucky guy! I have worked hard, paid my dues, and am reaping the rewards.
My family - who am I really? a mixture of traits, common behaviours, and history? or am I a reaction to them? am I living the dreams that my parents had for me?
Dear friends, we all have a cross to bear, a question to ask and answer, a stimulus to struggle with, a dream to wish for and realize. I will be thinking about this as I run today.
Otherwise, I'm happy to have become an honorary woman! having travelled the pioneer woman's trail, over the hills and far way, 26 kms to market along a track 170 years old, wide enough for carting 150 kgs of farm produce - 1.8 metres at max. 150 26km runners, many others, maybe 400 participants in all. Funny story coming up here! We had to divert along a walking track, towards the end - a lovely clay built up path about a metre wide, slightly descending. so yours truly is in finishing mode - running as fast as possible - we wouldn't want to finish the race with anything left in the tank! I'm thinking I would like to catch up to the women in front of me - a few hundred metres away. I kicked a rock poking out of the track, and next thing I'm flying through the air! Thanks God!! I love flying! I soared in a twisting arc and bounced off the back of my right shoulder, rebounding to land on the back of my left shoulder, and finally coming to a halt with a thud and slide along the left temple! lol! but I wasn't thinking that at the time! Lucky my shoulders are well padded and strong! more than enough to absorb the impact. Of course we get up asap and continue on. I've got blood coming out of my temple! fortunately not much! I'm thinking, realistically, the legs are tired, safety becomes paramount, and then I kick another rock!! I manage to recover over several paces, vocalising my exasperation. Not happy Jan! On we go and I kick another f'ing rock! This time I'm really mad and roar in anger as I recover my balance, loud and long. it's the most primal noise I've ever made - fear frustration and anger echoing through the valley. lucky I was by myself at the time or I would have been really embarrassed!
So I ended up with a trophy for my race - blood, sweat, and no tears!
Moral to the story? keep at least one eye on the track, not the pioneer women!
It was a brilliant day with brilliant people, chasing dreams and goals over the hills and far away, in my version of wonderland!
Time for a run! one and a half hours, in preparation for the 'Sea to Summit' 32kms.
cheers dears!
Saturday 7 May 2011
holiday activities
Hi Folks,
It's been a while since my last post - was very busy, then very tired, then have slowly picked up the various threads of my life.
Our band competition went well - overall 3rd of 40+ bands I was commended for bass drumming in the parade of bands .
I made friends of Amiens Brass Band - including on facebook. We stayed up late, got up early, and otherwise were lucky to relax for 2 hours a day. I was host, cook, taxi, tour guide, and more. It was massive!
I'm using several explorer screens at once, and friend Didier has just popped up on face book ! The five of us would squeeze into a very small vehicle at the end of the day and go somewhere exciting. The guys were of the view that ....I'll leave that to your imagination.
I have 3 face book friends from France now, and have been using an online translator. It's about 10.00 a.m.in France now and the guys are just coming online. Jean-Bernard has popped up, and gone. I chatted to Julien this morning. This would qualify as an amazing maybe not so little adventure!
Moving along, (multitasking - also chatting with Laurie), also found myself playing percussion at a friend's gig. A bit of fun - on tambourine and backing vocals. So there's another gig next week, at a fruit loop place for poets and gay belly dancers! I may not go -
so after a week's holiday, it's back to the routine. swim one day, run the next, and I've had 2 days off.
Swim wise, the 3rd swim was of 3000 medley, being 400 warm-up with flips, then a pyramid of 100 200 400 800 400 200 100, and a 400. for those new to swimming, an 'individual medley', or medleys, or i.m., is a combination of butterfly, then backstroke, breaststroke, and freestyle. If you were new to swimming I would to say to learn all the strokes. Not only will it make you fit and healthy, but amazingly purposeful, happy and confident. It turns your learning brain on!!!
I have a running adventure next weekend. It's called 'The Pioneer Women's Run" I wonder if they'll make me run at the back!?! slight digression - I took part in an International Woman's Day March and was made to march at the back, along with two or three other guys! what was really funny was that the end of the march, at parliament house, we had to cross an eight lane intersection. I showed a bit of nervousness at crossing the road, and an eight foot stilted borg woman loped and loomed over to gather me in and take me across the road! That was amazing!
Anyway, the pioneer women had to walk 26 kms to market in the 1840's. a trail about 2.5 metres wide was cut across the Adelaide Hills, from Hahndorf to Adelaide.
So, after an eight week block of marathon training, and a two week break, last week could be called term two week one. three runs, two of 15kms, and one of 20kms. 50 kms is a reasonable start, and the 20km run indicates that I am fit enough for a 26 km trail run. I would call that an amazing not so little adventure!
I have more adventures in my life. Can you guess? Let's just say I'm really enjoying life at the moment!
Cheers dears!
It's been a while since my last post - was very busy, then very tired, then have slowly picked up the various threads of my life.
Our band competition went well - overall 3rd of 40+ bands I was commended for bass drumming in the parade of bands .
I made friends of Amiens Brass Band - including on facebook. We stayed up late, got up early, and otherwise were lucky to relax for 2 hours a day. I was host, cook, taxi, tour guide, and more. It was massive!
I'm using several explorer screens at once, and friend Didier has just popped up on face book ! The five of us would squeeze into a very small vehicle at the end of the day and go somewhere exciting. The guys were of the view that ....I'll leave that to your imagination.
I have 3 face book friends from France now, and have been using an online translator. It's about 10.00 a.m.in France now and the guys are just coming online. Jean-Bernard has popped up, and gone. I chatted to Julien this morning. This would qualify as an amazing maybe not so little adventure!
Moving along, (multitasking - also chatting with Laurie), also found myself playing percussion at a friend's gig. A bit of fun - on tambourine and backing vocals. So there's another gig next week, at a fruit loop place for poets and gay belly dancers! I may not go -
so after a week's holiday, it's back to the routine. swim one day, run the next, and I've had 2 days off.
Swim wise, the 3rd swim was of 3000 medley, being 400 warm-up with flips, then a pyramid of 100 200 400 800 400 200 100, and a 400. for those new to swimming, an 'individual medley', or medleys, or i.m., is a combination of butterfly, then backstroke, breaststroke, and freestyle. If you were new to swimming I would to say to learn all the strokes. Not only will it make you fit and healthy, but amazingly purposeful, happy and confident. It turns your learning brain on!!!
I have a running adventure next weekend. It's called 'The Pioneer Women's Run" I wonder if they'll make me run at the back!?! slight digression - I took part in an International Woman's Day March and was made to march at the back, along with two or three other guys! what was really funny was that the end of the march, at parliament house, we had to cross an eight lane intersection. I showed a bit of nervousness at crossing the road, and an eight foot stilted borg woman loped and loomed over to gather me in and take me across the road! That was amazing!
Anyway, the pioneer women had to walk 26 kms to market in the 1840's. a trail about 2.5 metres wide was cut across the Adelaide Hills, from Hahndorf to Adelaide.
So, after an eight week block of marathon training, and a two week break, last week could be called term two week one. three runs, two of 15kms, and one of 20kms. 50 kms is a reasonable start, and the 20km run indicates that I am fit enough for a 26 km trail run. I would call that an amazing not so little adventure!
I have more adventures in my life. Can you guess? Let's just say I'm really enjoying life at the moment!
Cheers dears!
Thursday 14 April 2011
Bill's Amazing Little Adventures: marathon training week 7, an 'interesting' week.
Bill's Amazing Little Adventures: marathon training week 7, an 'interesting' week.: "Hi Folks, It's the countdown to national championships, and I'm practising most of the time now. Nevertheless, I have time for this! Sunday..."
marathon training week 7, an 'interesting' week.
Hi Folks,
It's the countdown to national championships, and I'm practising most of the time now.
Nevertheless, I have time for this!
Sunday was good. Had marching practise on the torrens parade ground in the morning and marched down rundle mall in the afternoon. Had a stand-up concert, played thriller, copacobana and other uptempo tunes. I was on the bass drum and hit it between 112 and 138 times a minute for 35 minutes, with breaks of 2 mins between tunes. that's about 4500 hits, all between loud, louder, and loudest.
Met friend Helen for lunch, laksa at the food plaza. walked to victoria square, sat for a while, a coolish breeze on a sunny autumn afternoon in our faces. Quite nostalgic as we walked past the bus stop where we met in 1969. That's 42 years ago! so that's what 42 years feels like. I'll be 98 in another 42 years! I think that will make me the longest living Martin, but the others have come close. I might be the healthiest to date.
Worn out that I was, I was in bed at 4.00.
On Monday, after bass practise, I went for a run. Armed with my new garmin gps monitor, I ran 12.5 kms in 1:10:00. this is another personal best time, and takes me to the 'local' level of running, others being regional, national, and world levels.
Unfortunately I slightly strained a groin string, and it didn't recover adequately for the following run.
I had decided to do a speed set and set off at pace. Slight mistake, groin string became painful, so I slowed down and started walking. Thoughts of what to, turn back, or continue, the pain subsided so on I went. did some speed walking, jogged a little, back to a walk. 4.2 kms in 38 mins.
There was a slight sensation - not pain, but slight heat, coming from the string when I woke up on thursday morning. it felt a bit stretched. the sensation disappeared as I moved.
Inevitably I decided to stop running for a while. As it turns out, my efforts are needed for national band championships in just over a week, and I need to clean up my house for 2 french guys who are staying over.
I was thinking that some cross training might be in order. such as the pushbike mounted in my gym. given that the events I'm training for involve walking up hills, that's another option,
so, moving along, motorbike to market for shopping and lunch, I'm full of glucosamine avec condroitin, 'elasticity' , combination 12 , omega 3 and brahmi ginko. I head for the best salad in town. tabooli, chic peas, lettuce, tomato, cucumber, fetta cheese, olives, a sprinkle of spices. "that's so healthy it's disgusting!" said Chris.
Coles Adelaide is the best supermarket in my world. smoked cod, yoghurt, tomatoes, tomato juice, milk, chilli beans, sardines in tomato sauce. that reminds me! I love tomatoes, and onions (very complimentary vegetables) yum!!! I had a glass house once. bought it for $250, dis-assembled it and re-built it on my 12 acre hobby farm. I grew the best tomatoes! Roma Tomatoes, I salute you! Unfortunately 'man cannot live by tomatoes alone!' I ate so many tomatoes that their acid burnt my mouth and I had to stop eating them! so sad ! many years later, last monday, my salad girl - Mary, owner of the best salad in town, told me to sprinkle sugar on tomatoes, as well as salt. Hmm, thanks Mary!
out of the supermarket, into the veggie market for coffee and bacon, and back to the food plaza for a medium vietnamese beef noodle soup with corriander, mint and wheat sprouts, I am in heaven, metaphorically speaking...
there's a new chinese medicine shop inside the entrance to the food plaza, full to the brim with stock. all sorts of exciting stuff, I bought some fungi you make tea out of - good for tonnes of 'ailments', including stretched groin strings. Tastes fine to me but others use honey with it.
I went into cash converters in gouger st, a regular pitstop, and found a thigh trainer! this thing is like walking up hills! and at $25 a bargain! Woo hoo! big tick on the cross training scoreboard! I've been looking at steps but can't really justify buying one, especially with a flight of stairs in my house. So the thigh trainer was exactly what I was looking for.
Today (friday) has been spent playing bass. our band is rehearsing tonight, tomorrow, sunday, monday night, and wednesday night. probably over next weekend too. we are in 3 competitions over the week end - a marching band comp - we are currently aussie champs, a B grade concert, we came second last year to a band from Singapore, and an A grade comp. No one makes mistakes in A grade, and it tends to be dominated by wind ensembles, 70+ players. They usually drop into B grade to steal our prize!
On stage, my bass and amp can be felt through the floor. you have to play loud enough to fill the space in the hall without producing a reverberation. In Magdalena Church (paris) it took about 3 seconds for the music to stop after we finished playing.
We are playing in Elder Hall next weekend. Very high ceilings, and a brilliant place to play. Hot hot hot!!!
Cheers Dears!
It's the countdown to national championships, and I'm practising most of the time now.
Nevertheless, I have time for this!
Sunday was good. Had marching practise on the torrens parade ground in the morning and marched down rundle mall in the afternoon. Had a stand-up concert, played thriller, copacobana and other uptempo tunes. I was on the bass drum and hit it between 112 and 138 times a minute for 35 minutes, with breaks of 2 mins between tunes. that's about 4500 hits, all between loud, louder, and loudest.
Met friend Helen for lunch, laksa at the food plaza. walked to victoria square, sat for a while, a coolish breeze on a sunny autumn afternoon in our faces. Quite nostalgic as we walked past the bus stop where we met in 1969. That's 42 years ago! so that's what 42 years feels like. I'll be 98 in another 42 years! I think that will make me the longest living Martin, but the others have come close. I might be the healthiest to date.
Worn out that I was, I was in bed at 4.00.
On Monday, after bass practise, I went for a run. Armed with my new garmin gps monitor, I ran 12.5 kms in 1:10:00. this is another personal best time, and takes me to the 'local' level of running, others being regional, national, and world levels.
Unfortunately I slightly strained a groin string, and it didn't recover adequately for the following run.
I had decided to do a speed set and set off at pace. Slight mistake, groin string became painful, so I slowed down and started walking. Thoughts of what to, turn back, or continue, the pain subsided so on I went. did some speed walking, jogged a little, back to a walk. 4.2 kms in 38 mins.
There was a slight sensation - not pain, but slight heat, coming from the string when I woke up on thursday morning. it felt a bit stretched. the sensation disappeared as I moved.
Inevitably I decided to stop running for a while. As it turns out, my efforts are needed for national band championships in just over a week, and I need to clean up my house for 2 french guys who are staying over.
I was thinking that some cross training might be in order. such as the pushbike mounted in my gym. given that the events I'm training for involve walking up hills, that's another option,
so, moving along, motorbike to market for shopping and lunch, I'm full of glucosamine avec condroitin, 'elasticity' , combination 12 , omega 3 and brahmi ginko. I head for the best salad in town. tabooli, chic peas, lettuce, tomato, cucumber, fetta cheese, olives, a sprinkle of spices. "that's so healthy it's disgusting!" said Chris.
Coles Adelaide is the best supermarket in my world. smoked cod, yoghurt, tomatoes, tomato juice, milk, chilli beans, sardines in tomato sauce. that reminds me! I love tomatoes, and onions (very complimentary vegetables) yum!!! I had a glass house once. bought it for $250, dis-assembled it and re-built it on my 12 acre hobby farm. I grew the best tomatoes! Roma Tomatoes, I salute you! Unfortunately 'man cannot live by tomatoes alone!' I ate so many tomatoes that their acid burnt my mouth and I had to stop eating them! so sad ! many years later, last monday, my salad girl - Mary, owner of the best salad in town, told me to sprinkle sugar on tomatoes, as well as salt. Hmm, thanks Mary!
out of the supermarket, into the veggie market for coffee and bacon, and back to the food plaza for a medium vietnamese beef noodle soup with corriander, mint and wheat sprouts, I am in heaven, metaphorically speaking...
there's a new chinese medicine shop inside the entrance to the food plaza, full to the brim with stock. all sorts of exciting stuff, I bought some fungi you make tea out of - good for tonnes of 'ailments', including stretched groin strings. Tastes fine to me but others use honey with it.
I went into cash converters in gouger st, a regular pitstop, and found a thigh trainer! this thing is like walking up hills! and at $25 a bargain! Woo hoo! big tick on the cross training scoreboard! I've been looking at steps but can't really justify buying one, especially with a flight of stairs in my house. So the thigh trainer was exactly what I was looking for.
Today (friday) has been spent playing bass. our band is rehearsing tonight, tomorrow, sunday, monday night, and wednesday night. probably over next weekend too. we are in 3 competitions over the week end - a marching band comp - we are currently aussie champs, a B grade concert, we came second last year to a band from Singapore, and an A grade comp. No one makes mistakes in A grade, and it tends to be dominated by wind ensembles, 70+ players. They usually drop into B grade to steal our prize!
On stage, my bass and amp can be felt through the floor. you have to play loud enough to fill the space in the hall without producing a reverberation. In Magdalena Church (paris) it took about 3 seconds for the music to stop after we finished playing.
We are playing in Elder Hall next weekend. Very high ceilings, and a brilliant place to play. Hot hot hot!!!
Cheers Dears!
Saturday 9 April 2011
Bill's Amazing Little Adventures: speed writing
Bill's Amazing Little Adventures: speed writing: "the idea is to get my thoughts on paper asap. you know what I mean! today is saturday, a feel good day. I slept in. watched tv - golf (big t..."
speed writing
the idea is to get my thoughts on paper asap. you know what I mean!
today is saturday, a feel good day.
I slept in. watched tv - golf (big tick). coffee, bacon, eggs, tomatoes. started looking at facebook - I'm a bit of an addict these days. some interesting stuff on climate madness. this issue is my main intellectual pursuit at the moment, and the science says that the politicians, bankers et al are trying to rip us off. so annoying! how can I best use my time and voice re this subject?
otherwise practising bass guitar is my biggest commitment.
and of course my running is taking care of another 5 -6 hours a week. I have a garmin gps running trainer and am now into the computer age with my feedback mechanisms. I saw a point (me) on google earth, travelling at 25 kph. is this fast? I guess it's relative, must google sprinting speeds for 56 year olds .
when I started college, it took me a week to write an assignment, when I was finishing college, it took me half a day, with the benefit of speed writing. the idea is that you look at the question and answer it immediately using your gut reaction, the theory being that your gut reaction is essentially correct. as you write your answer, questions about proof come up. you then look for proof, and maybe different points of view. to use an analogy, a far fetched one, life, such as coral, grows as a reaction to the laws of motion in a liquid. this can be demonstrated by dropping dye into still and twirling water - the results look like coral. back to writing assignments - there are key words and implications in the questions that need to be addressed, and these form a scaffold for your answer.
I'm running out of steam, after writing for what seems to be 10 minutes.
had an interesting episode on the computer today - somehow my connection was turned off. I spoke to the technician who didn't think I did it i.e. someone else did it. atually I think I did it when I was trying to connect my garmin to facebook. otherwise, the alternative sounds a bit conspiratorial... don't really want to go there. but I will. I can imagine various boffins scrutinising hits of key word programs, and throwing spanners in the works of dissenting individuals.
I can wax lyrical about political motivations and purposes. today the new argument from tim flannery - commissioner of climate change, is that we don't have to think anymore - others, including him, will do it for us. this is similar to the view that the internet should be censored or even shut down. I mean let's face it, the internet, and in particular social websites such as facebook, have been instrumental in voicing opinions and directing actions that are counterproductive to the cause of the status quo. we can gleen many times the amount of info from the net than we can from other forms of communication. corelate that to the status quo's domination of traditional media, and lack of control over the net, and you can understand why they would want to shut us down.
of course, the current scare campaign that we need to do something now to avert climate disaster has been shown to be utter bullshit. look for yourself - it isn't hard to find.
that might be enough to go on with for today.
ciao bella
today is saturday, a feel good day.
I slept in. watched tv - golf (big tick). coffee, bacon, eggs, tomatoes. started looking at facebook - I'm a bit of an addict these days. some interesting stuff on climate madness. this issue is my main intellectual pursuit at the moment, and the science says that the politicians, bankers et al are trying to rip us off. so annoying! how can I best use my time and voice re this subject?
otherwise practising bass guitar is my biggest commitment.
and of course my running is taking care of another 5 -6 hours a week. I have a garmin gps running trainer and am now into the computer age with my feedback mechanisms. I saw a point (me) on google earth, travelling at 25 kph. is this fast? I guess it's relative, must google sprinting speeds for 56 year olds .
when I started college, it took me a week to write an assignment, when I was finishing college, it took me half a day, with the benefit of speed writing. the idea is that you look at the question and answer it immediately using your gut reaction, the theory being that your gut reaction is essentially correct. as you write your answer, questions about proof come up. you then look for proof, and maybe different points of view. to use an analogy, a far fetched one, life, such as coral, grows as a reaction to the laws of motion in a liquid. this can be demonstrated by dropping dye into still and twirling water - the results look like coral. back to writing assignments - there are key words and implications in the questions that need to be addressed, and these form a scaffold for your answer.
I'm running out of steam, after writing for what seems to be 10 minutes.
had an interesting episode on the computer today - somehow my connection was turned off. I spoke to the technician who didn't think I did it i.e. someone else did it. atually I think I did it when I was trying to connect my garmin to facebook. otherwise, the alternative sounds a bit conspiratorial... don't really want to go there. but I will. I can imagine various boffins scrutinising hits of key word programs, and throwing spanners in the works of dissenting individuals.
I can wax lyrical about political motivations and purposes. today the new argument from tim flannery - commissioner of climate change, is that we don't have to think anymore - others, including him, will do it for us. this is similar to the view that the internet should be censored or even shut down. I mean let's face it, the internet, and in particular social websites such as facebook, have been instrumental in voicing opinions and directing actions that are counterproductive to the cause of the status quo. we can gleen many times the amount of info from the net than we can from other forms of communication. corelate that to the status quo's domination of traditional media, and lack of control over the net, and you can understand why they would want to shut us down.
of course, the current scare campaign that we need to do something now to avert climate disaster has been shown to be utter bullshit. look for yourself - it isn't hard to find.
that might be enough to go on with for today.
ciao bella
Friday 8 April 2011
Bill's Amazing Little Adventures: marathon training week 6
Bill's Amazing Little Adventures: marathon training week 6: "week 6 has come and gone, time for me to rabbit on. I'm pretty happy with progress this week, 55 kms in 4 runs. 2 x 20km, a 10 km run, and a..."
marathon training week 6
week 6 has come and gone, time for me to rabbit on.
I'm pretty happy with progress this week, 55 kms in 4 runs. 2 x 20km, a 10 km run, and a 5km run.
The legs have been under duress, and times have been slower than normal. I ended the week faster than I started, encouraging...
My garmin gps heart moitor arrived today and I used it to measure the distance of my normal lap, which turned out to be 5.05 kms. I've seen some brilliant computer graphics of these garmins in action. map of route, distance, time, heart rates, history and training programs. It will give me an accurate picture of what I need to do to achive my goals.
so my average pace for the lap was 10 kph, max pace 19 km. I looked at it on google earth, and at one point the pace was 25 kph - I do a sprint for a distance shortly before the end of the lap.
just a short posting today,
cheers dears!
I'm pretty happy with progress this week, 55 kms in 4 runs. 2 x 20km, a 10 km run, and a 5km run.
The legs have been under duress, and times have been slower than normal. I ended the week faster than I started, encouraging...
My garmin gps heart moitor arrived today and I used it to measure the distance of my normal lap, which turned out to be 5.05 kms. I've seen some brilliant computer graphics of these garmins in action. map of route, distance, time, heart rates, history and training programs. It will give me an accurate picture of what I need to do to achive my goals.
so my average pace for the lap was 10 kph, max pace 19 km. I looked at it on google earth, and at one point the pace was 25 kph - I do a sprint for a distance shortly before the end of the lap.
just a short posting today,
cheers dears!
Sunday 3 April 2011
Bill's Amazing Little Adventures: marathon training week 6 run 1
Bill's Amazing Little Adventures: marathon training week 6 run 1: "I had an interesting run today - 21.2 kms in 2 hrs 4 mins. no particular dietary preparation, looking to burn fat and go for distance. the f..."
marathon training week 6 run 1
I had an interesting run today - 21.2 kms in 2 hrs 4 mins. no particular dietary preparation, looking to burn fat and go for distance.
the first lap (5.3 kms) took 29.39, heart rate (hr) 137, a normal warm up time.
in the second lap my right foot kicked some unseen raised concrete, and over I went. I curled and rolled over my left shoulder, said the 'b' word, got up and kept running. slight grazes above the elbow and knee, and on left palm. 30.47, hr 139.
on the third lap I noticed some pain in my right calf muscle. I had been experimenting with relaxing calf muscles between each stride and I guess the extra shock was a bit much for them. So I backed off a bit and the pain subsided. I finished the lap in 30.47 - the same time as the second lap, hr 141. I was pretty happy about the time.
the fourth lap seemed to be going okay and I was considering a fifth lap. at 400 metres to go I started to run up the hilton bridges, when my calf muscle started to cramp. I don't like stopping so I persevered with the pain. at one stage I considered hopping but decided not to. with the end in sight, I kept going. it wasn't a full on cramp, just 6 out of 10 on the pain scale! 32.58, hr 140. I was glad to finish!
So the obligatory cold bath at home, followed by some raised leg against the wall massage and relaxation.
my calves responded well in my trip to the food court and supermarket, and feel okay now. I'm tempted to go for a swim in the sea, but might just settle for another cold bath. I love the way a cold bath takes most of the blood out of the leg muscles!
I'm really looking forward to picking up a Garmin 205 which I bought on-line a few days ago - $150 cheaper than the one in the local bike shop! This heart rate monitor has a gps transceiver in it, and a few other bells and whistles.
cheers dears!
the first lap (5.3 kms) took 29.39, heart rate (hr) 137, a normal warm up time.
in the second lap my right foot kicked some unseen raised concrete, and over I went. I curled and rolled over my left shoulder, said the 'b' word, got up and kept running. slight grazes above the elbow and knee, and on left palm. 30.47, hr 139.
on the third lap I noticed some pain in my right calf muscle. I had been experimenting with relaxing calf muscles between each stride and I guess the extra shock was a bit much for them. So I backed off a bit and the pain subsided. I finished the lap in 30.47 - the same time as the second lap, hr 141. I was pretty happy about the time.
the fourth lap seemed to be going okay and I was considering a fifth lap. at 400 metres to go I started to run up the hilton bridges, when my calf muscle started to cramp. I don't like stopping so I persevered with the pain. at one stage I considered hopping but decided not to. with the end in sight, I kept going. it wasn't a full on cramp, just 6 out of 10 on the pain scale! 32.58, hr 140. I was glad to finish!
So the obligatory cold bath at home, followed by some raised leg against the wall massage and relaxation.
my calves responded well in my trip to the food court and supermarket, and feel okay now. I'm tempted to go for a swim in the sea, but might just settle for another cold bath. I love the way a cold bath takes most of the blood out of the leg muscles!
I'm really looking forward to picking up a Garmin 205 which I bought on-line a few days ago - $150 cheaper than the one in the local bike shop! This heart rate monitor has a gps transceiver in it, and a few other bells and whistles.
cheers dears!
Wednesday 30 March 2011
Bill's Amazing Little Adventures: marathon training week 5.
Bill's Amazing Little Adventures: marathon training week 5.: "this week I 'ran' about 50 kms in 3 runs. inverted commas because one run was along a trail which involved walking up hills. I am fairl..."
marathon training week 5.
this week I 'ran' about 50 kms in 3 runs. inverted commas because one run was along a trail which involved walking up hills.
I am fairly happy with the effort because it is an increase in next best distance by about 10%.
The effort required this week was considerably more than 10%, because of the hill work involved, and the subsequent pain endured through the following run, because my legs hadn't recovered enough.
the 3rd run of the week was an easy and reasonable 15.9 kms, with minimal pain.
I have taken to cold baths and raising the legs after my runs, in an effort to facilitate recovery.
I lost a toe-nail during the week. At this stage it doesn't seem to make much difference.
Interesting how the 3rd run of the week seems to be the end of the week for me - like friday afternoon when I was working.
I am slightly inspired about next week's runs, where I think I should run about 55kms, maybe a 25, a 15, and a 10. The longest run is at a jogging pace without any consideration for speed. 55 kms is about 10 hours of running, quite a lot of time really. I wouldn't be able to do this if I was still working.
Time for another dip in the bath!
cheers dears!
I am fairly happy with the effort because it is an increase in next best distance by about 10%.
The effort required this week was considerably more than 10%, because of the hill work involved, and the subsequent pain endured through the following run, because my legs hadn't recovered enough.
the 3rd run of the week was an easy and reasonable 15.9 kms, with minimal pain.
I have taken to cold baths and raising the legs after my runs, in an effort to facilitate recovery.
I lost a toe-nail during the week. At this stage it doesn't seem to make much difference.
Interesting how the 3rd run of the week seems to be the end of the week for me - like friday afternoon when I was working.
I am slightly inspired about next week's runs, where I think I should run about 55kms, maybe a 25, a 15, and a 10. The longest run is at a jogging pace without any consideration for speed. 55 kms is about 10 hours of running, quite a lot of time really. I wouldn't be able to do this if I was still working.
Time for another dip in the bath!
cheers dears!
Tuesday 29 March 2011
Bill's Amazing Little Adventures: marathon training week 5 pain threshholds
Bill's Amazing Little Adventures: marathon training week 5 pain threshholds: "how many times have you heard the maxim - 'no pain - no gain' ? it seems that a certain amount of pain is inevitable if we would be fitter, ..."
Monday 28 March 2011
marathon training week 5 pain threshholds
how many times have you heard the maxim - 'no pain - no gain' ? it seems that a certain amount of pain is inevitable if we would be fitter, faster and go further. does building endurance mean enduring pain? The short answer would be yes.
the question then becomes how much pain should we endure? there has to be optimum level. we don't want to injure ourselves, but would like our rate of progression to be as much as possible.
the sensible advice is to add increments of 10% to workloads.
if only it was that easy! being a fairly determined and enthusiastic sort of guy, it's easy for me to overdo it, and spend the next few days recovering in pain.
at least my lifestyle can allow for spending time in bed after a run. and writing this blog is easy enough from my bed.
as I write, the bath is filling with cold water, the idea being that blood will be forced out of the legs, removing lactic acid, later to be replenished with 'fresh' blood. so there's a little bit of pain to reduce a longer lasting pain. I'll let you know how I go.
At the end of week 3 I ran 21.6 kms - an increase of 25% of week 2's run. too much of an increase maybe, but what was worse was injuring my toes in tight shoes.
week 4 was a step backwards as I took a day off for my toes to recover, and had to cancel a run due to inclement weather.
this week began with another 25% increase in running time but a much larger increase in effort. specifically, I joined a running group for a 22 km jaunt in the adelaide hills. I kept pace for the most of the event but dropped behind as we climbed back to mount lofty. the route included 800 metres of elevation - down then up. I totally wore out my ability to run and walked the last 2 kilometres. I was in mild pain. I ended up sleeping for 2 hours, getting up for lunch, then going back to sleep for another 2 hours.
we were running along trails that were generally do-able, and then walking up the hills. some runners were able to run up sections of the hills, but most walked. given that the event I'm aiming for is a 56 km trail through the hills, I will be doing more of this walking up hills.
I picked up a few tips from the other runners. mainly to run 10 kms a day as fast as possible during the week, and run along tracks on the weekend. one runner pointed out that it was easier to walk up hills than to run down them.
so I've had my cold bath - interesting how those goosebumps make the leg hair stand on end, warming the water around the legs, and then you get another cold sensation as you wiggle your legs around. 3 by 2 mins in the bath with hot showers in between. I saved the bath water for next time
today's run was interesting. I was in pain - not an acute pain but a low level pain. the run passed uneventfully with me trying to ignore the discomfort, which didn't subside. the first 5.3 kms took 29.03 mins, with an av hr of 147, max 162. A fair effort with a near normal time, but still slow for the amount of hr involved.
The second lap took 32.38, with an av hr of 150, max 156. The legs were sore and the steps were small to begin with. through the run, the calves were sore, quads ok. I had a slight back pain and was tensing the core muscles to compensate and relieve the pressure. I noticed something told to me by a brilliant swimmer - the step was originating from a point within my abdomen, somewhere in the obliques area. I see this as an improvement in my running. I was also varying the pace by tilting my head further forward.
towards the end of the run I slowed down a bit to reduce the risk of straining quad strings.
on the walk home the legs were still sore!
I guess that training with sore muscles is something that people do. no doubt today's run went towards increasing my pain threshhold.
I like that this program is about running every other day. This provides enough time for recovery, and minimises the chance of wearing yourself out and catching a cold. I have caught colds in the past from training too much, and recovering too little. This is a huge point.
also, my appetite has increased dramatically. I try to make all my meals small serves, and fit in a good salad or vegetacle juice every day.
by the way, I lost a toe-nail this morning, and I've got skin peeling off blisters on my soles. The joy's of marathon training!
My legs are getting bigger, and it looks like I am on track to achieve my target.
I'm looking at buying a Garmin watch - with heart monitor, gps, and much else besides.
Cheers dears!
the question then becomes how much pain should we endure? there has to be optimum level. we don't want to injure ourselves, but would like our rate of progression to be as much as possible.
the sensible advice is to add increments of 10% to workloads.
if only it was that easy! being a fairly determined and enthusiastic sort of guy, it's easy for me to overdo it, and spend the next few days recovering in pain.
at least my lifestyle can allow for spending time in bed after a run. and writing this blog is easy enough from my bed.
as I write, the bath is filling with cold water, the idea being that blood will be forced out of the legs, removing lactic acid, later to be replenished with 'fresh' blood. so there's a little bit of pain to reduce a longer lasting pain. I'll let you know how I go.
At the end of week 3 I ran 21.6 kms - an increase of 25% of week 2's run. too much of an increase maybe, but what was worse was injuring my toes in tight shoes.
week 4 was a step backwards as I took a day off for my toes to recover, and had to cancel a run due to inclement weather.
this week began with another 25% increase in running time but a much larger increase in effort. specifically, I joined a running group for a 22 km jaunt in the adelaide hills. I kept pace for the most of the event but dropped behind as we climbed back to mount lofty. the route included 800 metres of elevation - down then up. I totally wore out my ability to run and walked the last 2 kilometres. I was in mild pain. I ended up sleeping for 2 hours, getting up for lunch, then going back to sleep for another 2 hours.
we were running along trails that were generally do-able, and then walking up the hills. some runners were able to run up sections of the hills, but most walked. given that the event I'm aiming for is a 56 km trail through the hills, I will be doing more of this walking up hills.
I picked up a few tips from the other runners. mainly to run 10 kms a day as fast as possible during the week, and run along tracks on the weekend. one runner pointed out that it was easier to walk up hills than to run down them.
so I've had my cold bath - interesting how those goosebumps make the leg hair stand on end, warming the water around the legs, and then you get another cold sensation as you wiggle your legs around. 3 by 2 mins in the bath with hot showers in between. I saved the bath water for next time
today's run was interesting. I was in pain - not an acute pain but a low level pain. the run passed uneventfully with me trying to ignore the discomfort, which didn't subside. the first 5.3 kms took 29.03 mins, with an av hr of 147, max 162. A fair effort with a near normal time, but still slow for the amount of hr involved.
The second lap took 32.38, with an av hr of 150, max 156. The legs were sore and the steps were small to begin with. through the run, the calves were sore, quads ok. I had a slight back pain and was tensing the core muscles to compensate and relieve the pressure. I noticed something told to me by a brilliant swimmer - the step was originating from a point within my abdomen, somewhere in the obliques area. I see this as an improvement in my running. I was also varying the pace by tilting my head further forward.
towards the end of the run I slowed down a bit to reduce the risk of straining quad strings.
on the walk home the legs were still sore!
I guess that training with sore muscles is something that people do. no doubt today's run went towards increasing my pain threshhold.
I like that this program is about running every other day. This provides enough time for recovery, and minimises the chance of wearing yourself out and catching a cold. I have caught colds in the past from training too much, and recovering too little. This is a huge point.
also, my appetite has increased dramatically. I try to make all my meals small serves, and fit in a good salad or vegetacle juice every day.
by the way, I lost a toe-nail this morning, and I've got skin peeling off blisters on my soles. The joy's of marathon training!
My legs are getting bigger, and it looks like I am on track to achieve my target.
I'm looking at buying a Garmin watch - with heart monitor, gps, and much else besides.
Cheers dears!
Thursday 24 March 2011
Bill's Amazing Little Adventures: marathon training week 4 - coping with injured toe...
Bill's Amazing Little Adventures: marathon training week 4 - coping with injured toe...: "Week 4 was somewhat of a misadventure. After my 21.6 km run on the previous thursday, I took off my shoes to discover that I had bruised my ..."
marathon training week 4 - coping with injured toes!
Week 4 was somewhat of a misadventure.
After my 21.6 km run on the previous thursday, I took off my shoes to discover that I had bruised my toes and pulled a nail partly out from under the quick. I had pushed the toes into my shoes during the run.
I spent a few days putting aloe vera gel on to the injury, and took a day off running. At one stage I clipped a bit of the protruding toenail and a large amount of clear fluid came out.
So with a larger pair of shoes, I ran on the monday, 10.6 kms. the first lap of 5.3 kms in 29.51, av hr 136. The first lap was a warm up - feet were still a bit sore.
I ran the second lap in 27.43, av hr 147. I used an interval approach of speeding up to hr 150+ and jogging back down to 135. This lap was a recent pb,
I ran again on wednesday, 5.3 kms. in 28.46. It was raining and windy. I had a tailwind and ran quite fast for the first 500 metres, and then at a reasonable pace for the next 2 kms. Then I turned into a headwind which slowed me down for 1 1/2 kms. The weather became worse so I went home early.
Run 3 thursday, 15.9 kms. lap 1, another slow warm up of 30.29, av hr 129.
lap 2 was an effort, 28.26, av hr 144.
lap 3 in 29.35. av hr 134. In this lap I had to slow down when a ham threatened to start cramping, a good indication that I was at the end of my leg strength. All in all it was a good work-out, with little energy left at the end of it.
The week was a bit of a hick-up. with 32 kms run in 2hrs 55 mins. down quite a bit from the 47 kms run the week before.
Nevertheless the focus of effort was directed at glut max and quads. these muscles, along with the ham group, are the large muscles used in running fast. As I was running towards the limits of current ability, it became apparent that I had to use core muscles to maintain a better technique. The idea here is to firstly start sucking up the gut - diaphram contraction I guess - and move the navel towards the spine. Doing this activates core muscles, which improves the posture, relaxing back muscles and glut max. works for me! this technique can be used almost anywhere - sitting down for example, and invariably relaxes back muscles which otherwise take the strain of a bad posture.
The injured toes I suffered this week reminds me of an occasion when I ran down the scree slopes of Ben Nevis. It was above the snow line and great fun to be running, sliding, and jumping down the slope.
Unfortunately I ran out of 'vastus medialis' the support muscles above the knee. Those muscles screamed as I finished the downhill trek.
Back at the hostel I discovered that I had massively bruised my big toes, with blood blisters under the nails. I lost half of each nail - diagonally accross the nail, and it took about a year for them to grow back!
As an adventurous runner, running downhill is hard to beat. There's a certain leap of faith involved as you launch into a 3 metre drop.
I've done this a few times. It helps to have strong shoes and rugged clothing - invariably you are going to be sliding down on your behind.
It also helps to have large vastus medialis muscles! You grow these muscles by walking down hills, something I am yet to program into my training.
I've also been advised that for long runs and downhill runs, it pays to wear shoes that are a bit big so that you don't cram your toes into the front of the shoe!
Cheers dears!
After my 21.6 km run on the previous thursday, I took off my shoes to discover that I had bruised my toes and pulled a nail partly out from under the quick. I had pushed the toes into my shoes during the run.
I spent a few days putting aloe vera gel on to the injury, and took a day off running. At one stage I clipped a bit of the protruding toenail and a large amount of clear fluid came out.
So with a larger pair of shoes, I ran on the monday, 10.6 kms. the first lap of 5.3 kms in 29.51, av hr 136. The first lap was a warm up - feet were still a bit sore.
I ran the second lap in 27.43, av hr 147. I used an interval approach of speeding up to hr 150+ and jogging back down to 135. This lap was a recent pb,
I ran again on wednesday, 5.3 kms. in 28.46. It was raining and windy. I had a tailwind and ran quite fast for the first 500 metres, and then at a reasonable pace for the next 2 kms. Then I turned into a headwind which slowed me down for 1 1/2 kms. The weather became worse so I went home early.
Run 3 thursday, 15.9 kms. lap 1, another slow warm up of 30.29, av hr 129.
lap 2 was an effort, 28.26, av hr 144.
lap 3 in 29.35. av hr 134. In this lap I had to slow down when a ham threatened to start cramping, a good indication that I was at the end of my leg strength. All in all it was a good work-out, with little energy left at the end of it.
The week was a bit of a hick-up. with 32 kms run in 2hrs 55 mins. down quite a bit from the 47 kms run the week before.
Nevertheless the focus of effort was directed at glut max and quads. these muscles, along with the ham group, are the large muscles used in running fast. As I was running towards the limits of current ability, it became apparent that I had to use core muscles to maintain a better technique. The idea here is to firstly start sucking up the gut - diaphram contraction I guess - and move the navel towards the spine. Doing this activates core muscles, which improves the posture, relaxing back muscles and glut max. works for me! this technique can be used almost anywhere - sitting down for example, and invariably relaxes back muscles which otherwise take the strain of a bad posture.
The injured toes I suffered this week reminds me of an occasion when I ran down the scree slopes of Ben Nevis. It was above the snow line and great fun to be running, sliding, and jumping down the slope.
Unfortunately I ran out of 'vastus medialis' the support muscles above the knee. Those muscles screamed as I finished the downhill trek.
Back at the hostel I discovered that I had massively bruised my big toes, with blood blisters under the nails. I lost half of each nail - diagonally accross the nail, and it took about a year for them to grow back!
As an adventurous runner, running downhill is hard to beat. There's a certain leap of faith involved as you launch into a 3 metre drop.
I've done this a few times. It helps to have strong shoes and rugged clothing - invariably you are going to be sliding down on your behind.
It also helps to have large vastus medialis muscles! You grow these muscles by walking down hills, something I am yet to program into my training.
I've also been advised that for long runs and downhill runs, it pays to wear shoes that are a bit big so that you don't cram your toes into the front of the shoe!
Cheers dears!
Wednesday 16 March 2011
Bill's Amazing Little Adventures: marathon training week 3 run 3
Bill's Amazing Little Adventures: marathon training week 3 run 3: "Today I increased the distance of my weekly 'long' run. I prepared by taking some suppliments before I went to bed last night - 300 mg of Q1..."
marathon training week 3 run 3
Today I increased the distance of my weekly 'long' run.
I prepared by taking some suppliments before I went to bed last night - 300 mg of Q10, 300 mg omega3, 150 mg glucosamine, and 150 mg comb 12 tissue salts.
This morning, after a coffee, I took a teaspoon of creatine, another 300 mg of Q10, 100 mg of ginko and brahmi, and 100 mg of fat metaboliser,
I drank some powerade and some chia gel, and took some with me.
There is 500 metres to my start line, which I use to begin the warm up process. The idea was to settle into a rhythm where I could 'run all day'.
The first lap was a bit shorter - 4.7 km in 25.50, heart rate 135.
The second lap was longer - 5.3 km in 30.37, heart rate 137.
The third lap was - 5.3 km in 30.59 , heart rate 136.
The fourth lap was 5.3 km in 31.42 , heart rate 138.
The total was 21.6 km in 118 mins, with an average heart rate of 136.5, a tad short of 11 kms per hour.
I'm happy with this.
During the run I was thinking that I was running more or less at the pace that I ran at in my 20's. I wasn't really concerned about fast times then. a mid 130's heart rate is about a 60% effort for me.
I was pleased that there was only a 22 second difference between the second and third laps - this indicates a consistent pace. the 40 second difference between laps 3 and 4 is also pretty good. The higher heart rate is due to extra effort in the last 800 metres.
I had a cold shower and raised my legs and wobbled the muscles in an effort to drain the blood out of them, as a recovery strategy.
Today's run was significantly faster than the earlier runs of this week, probably down to the the suppliments I took.
I was 22 years old the last time I ran 21 kms, and that's an indication of my current commitment to running.
This week I ran 47.2 kms in 4 hrs 30 mins.
I'm happy with that!
Cheers Dears!
I prepared by taking some suppliments before I went to bed last night - 300 mg of Q10, 300 mg omega3, 150 mg glucosamine, and 150 mg comb 12 tissue salts.
This morning, after a coffee, I took a teaspoon of creatine, another 300 mg of Q10, 100 mg of ginko and brahmi, and 100 mg of fat metaboliser,
I drank some powerade and some chia gel, and took some with me.
There is 500 metres to my start line, which I use to begin the warm up process. The idea was to settle into a rhythm where I could 'run all day'.
The first lap was a bit shorter - 4.7 km in 25.50, heart rate 135.
The second lap was longer - 5.3 km in 30.37, heart rate 137.
The third lap was - 5.3 km in 30.59 , heart rate 136.
The fourth lap was 5.3 km in 31.42 , heart rate 138.
The total was 21.6 km in 118 mins, with an average heart rate of 136.5, a tad short of 11 kms per hour.
I'm happy with this.
During the run I was thinking that I was running more or less at the pace that I ran at in my 20's. I wasn't really concerned about fast times then. a mid 130's heart rate is about a 60% effort for me.
I was pleased that there was only a 22 second difference between the second and third laps - this indicates a consistent pace. the 40 second difference between laps 3 and 4 is also pretty good. The higher heart rate is due to extra effort in the last 800 metres.
I had a cold shower and raised my legs and wobbled the muscles in an effort to drain the blood out of them, as a recovery strategy.
Today's run was significantly faster than the earlier runs of this week, probably down to the the suppliments I took.
I was 22 years old the last time I ran 21 kms, and that's an indication of my current commitment to running.
This week I ran 47.2 kms in 4 hrs 30 mins.
I'm happy with that!
Cheers Dears!
Tuesday 15 March 2011
Bill's Amazing Little Adventures: Individual Medley swimming
Bill's Amazing Little Adventures: Individual Medley swimming: "today, being wednesday, I went for a swim. No class so I swam by myself. the pool is 33 metres long - by 25 wide - a bit harder to calc..."
Individual Medley swimming
today, being wednesday, I went for a swim. No class so I swam by myself.
the pool is 33 metres long - by 25 wide - a bit harder to calculate distances.
so 4 x 33 free, (132) back, breast and fly = 528 metres warm up with flips 528
then 132 i.m. 264 i.m. 396 i.m. and 528 i.m. 528
didn't feel like warming down and sprinted 2 x 33 fly. 396
396
66
total swim 1912
today's swim took just over an hour.
interesting that as you become fitter your training sessions become longer.
I like i.m. because you swim all the strokes. each stroke has technical aspects to focus on, and I believe you end up with a better balanced body.
cheers dears!
the pool is 33 metres long - by 25 wide - a bit harder to calculate distances.
so 4 x 33 free, (132) back, breast and fly = 528 metres warm up with flips 528
then 132 i.m. 264 i.m. 396 i.m. and 528 i.m. 528
didn't feel like warming down and sprinted 2 x 33 fly. 396
396
66
total swim 1912
today's swim took just over an hour.
interesting that as you become fitter your training sessions become longer.
I like i.m. because you swim all the strokes. each stroke has technical aspects to focus on, and I believe you end up with a better balanced body.
cheers dears!
Monday 14 March 2011
Bill's Amazing Little Adventures: marathon training week 3
Bill's Amazing Little Adventures: marathon training week 3: "This week is interesting in that I began to use chia - a seed used by mexican indians. It is also called 'Indian runner food', and the claim..."
marathon training week 3
This week is interesting in that I began to use chia - a seed used by mexican indians. It is also called 'Indian runner food', and the claim is that people can run all day on this stuff.
The science behind it is that the seed becomes a gel and slows the passage of nutrient (banana) to the blood stream. this makes digestion of sugars more efficient, with no need for an insulin reaction to reduce blood sugar levels, or the energy loss that follows an insulin reaction.
I prepared the gel first - seeds left overnight in water, and prior to the run, took some first, followed by some banana.
Chia also soaks up a large amount of water, thus reducing hydration issues during the run.
It also has an energy profile of oils and carbohydrate, and protein and antioxidants.
Run 1
sunday morning, fueled with the recommended chia gel and banana, it was a dawn start.
my quad and glut max strings were still sore from from thursday's speed work, so it was a slow warm up with short paces.
first lap of 5.3 kms in 31 mins. av hr 130, a leisurely pace
second lap I sped up the heart rate to 135, and stretched out a bit. 5.3 kms in 31.30
third lap of 4.6 kms in 27.30, hr 137.
total 15 kms in 1 hour 30 minutes.
I was happy with that. The strings were a bit sore during recovery.
run 2
this is a 10.6 km run. once again fueled with chia gel and banana.
my strings were still noticeable as I warmed up. the quads have grown a bit recently and took a bit longer to fill up. after a while the strings settled down and I picked up the pace.
the first lap went past 5.3 km in 30mins. 28secs, with an av hr of 139.
the second lap went past in 31.30, av hr 143.
I tried harder in the last 2 kilometres and managed to max my hr to 159 in a 100 metre sprint to the finish line.
total 10.6 kms in 62 mins, av hr 141. this is a slight improvement on previous times.
the quads and strings felt good on the walk home - a warm down of 500 metres.
ideally I should have a cold bath when I get home so that the blood is forced out of my leg muscles. I could stand on my head for a while and this also would drain blood (and lactate) out of the legs to be replenished with 'fresher' stuff.
I've been looking at a profile map of the run I'm aiming for - it looks like a mountain climbing route up and down several mountains! I've decided to replace this week's speed work with a run along a section of the track.
I'll keep you posted!
The science behind it is that the seed becomes a gel and slows the passage of nutrient (banana) to the blood stream. this makes digestion of sugars more efficient, with no need for an insulin reaction to reduce blood sugar levels, or the energy loss that follows an insulin reaction.
I prepared the gel first - seeds left overnight in water, and prior to the run, took some first, followed by some banana.
Chia also soaks up a large amount of water, thus reducing hydration issues during the run.
It also has an energy profile of oils and carbohydrate, and protein and antioxidants.
Run 1
sunday morning, fueled with the recommended chia gel and banana, it was a dawn start.
my quad and glut max strings were still sore from from thursday's speed work, so it was a slow warm up with short paces.
first lap of 5.3 kms in 31 mins. av hr 130, a leisurely pace
second lap I sped up the heart rate to 135, and stretched out a bit. 5.3 kms in 31.30
third lap of 4.6 kms in 27.30, hr 137.
total 15 kms in 1 hour 30 minutes.
I was happy with that. The strings were a bit sore during recovery.
run 2
this is a 10.6 km run. once again fueled with chia gel and banana.
my strings were still noticeable as I warmed up. the quads have grown a bit recently and took a bit longer to fill up. after a while the strings settled down and I picked up the pace.
the first lap went past 5.3 km in 30mins. 28secs, with an av hr of 139.
the second lap went past in 31.30, av hr 143.
I tried harder in the last 2 kilometres and managed to max my hr to 159 in a 100 metre sprint to the finish line.
total 10.6 kms in 62 mins, av hr 141. this is a slight improvement on previous times.
the quads and strings felt good on the walk home - a warm down of 500 metres.
ideally I should have a cold bath when I get home so that the blood is forced out of my leg muscles. I could stand on my head for a while and this also would drain blood (and lactate) out of the legs to be replenished with 'fresher' stuff.
I've been looking at a profile map of the run I'm aiming for - it looks like a mountain climbing route up and down several mountains! I've decided to replace this week's speed work with a run along a section of the track.
I'll keep you posted!
Sunday 13 March 2011
Bill's Amazing Little Adventures: Wild Swimming with 'Ye Amphibious Ancients Bathing...
Bill's Amazing Little Adventures: Wild Swimming with 'Ye Amphibious Ancients Bathing...: "This is for the hotties! A test of bravery, Not of potential death, but certain pain. I was living in Scotland and joined the 'phibbies..."
Wild Swimming with 'Ye Amphibious Ancients Bathing Association' est 1884
This is for the hotties!
A test of bravery, Not of potential death, but certain pain.
I was living in Scotland and joined the 'phibbies', an open water, or 'wild', swimming club.
Okay - think 7 degree water, and your next task is to dive into it.
Let me paint the picture.
It was an overcast and summery 11 degrees at Broughty Ferry Castle, at the mouth of the Firth of Tay and the North Sea. Castles on the sea have harbours, box like extentions of the castle into the sea.
So there I was, having climbed down a well worn cold iron ladder, facing the sea, a few centimetres below my protesting feet.
The advice was to breathe out, keep breathing, and keep moving.
Breathe in, dive in, Bang Zoom and WTF!!!! surface and breathe out. AMAZING GRACE!! I'm sure that thinking about breathing and moving took my mind off the pain. I'm several metres into the harbour and moving forward, realising why swimmers in Scotland don't put their heads in the water - it's too painful.
A few minutes later, my body becomes numb with pain. This is a good thing - the pain has been replaced with numbness, no pain here.
Next thing I'm surprised to find that I'm starting to feel warm. My skin feels warm, I can put my head in the water and look around a bit.
Ha Ha !! This feels good.
And so we swam, I built up enough fitness for a 2nd place and a trophy for wild swimming in Scotland.
I'm looking at it now. My cup runneth over with medals!
I'm going back there again for more cold water adventures.
Being a scientific sort of guy, I like that this sort of swimming squeezes ALL of the blood out of your muscles, including Lactic Acid. I also like that cold adaptation is very good for the cardiovascular system.
To continue... hypothermia is an adventurous activity.
I climbed out after 45 mins of swimming, and started talking to the coach. I felt okay, but was thinking I should maybe start rugging up. There I was in my smugglers, in a hot and sunny 11 degree overcast scottish day.
I had a shower - too painful! Got dressed, said 'see you next week' got in the car, and made the obligatory stop at the fish and chip shop.
Let's cut to the chase, the cure for hypothermia is warm air respiration. For most of us, sadly me included, this means getting in the car and turning on the heater. In a more fantastic world it would be mouth to mouth with a hottie!
... in oz I have a lot of cold showers. being hot in oz is a given.
diving into cold water has extended my life, in my opinion.
Am I close to your reality? Tell me about your amazing little adventure.
A test of bravery, Not of potential death, but certain pain.
I was living in Scotland and joined the 'phibbies', an open water, or 'wild', swimming club.
Okay - think 7 degree water, and your next task is to dive into it.
Let me paint the picture.
It was an overcast and summery 11 degrees at Broughty Ferry Castle, at the mouth of the Firth of Tay and the North Sea. Castles on the sea have harbours, box like extentions of the castle into the sea.
So there I was, having climbed down a well worn cold iron ladder, facing the sea, a few centimetres below my protesting feet.
The advice was to breathe out, keep breathing, and keep moving.
Breathe in, dive in, Bang Zoom and WTF!!!! surface and breathe out. AMAZING GRACE!! I'm sure that thinking about breathing and moving took my mind off the pain. I'm several metres into the harbour and moving forward, realising why swimmers in Scotland don't put their heads in the water - it's too painful.
A few minutes later, my body becomes numb with pain. This is a good thing - the pain has been replaced with numbness, no pain here.
Next thing I'm surprised to find that I'm starting to feel warm. My skin feels warm, I can put my head in the water and look around a bit.
Ha Ha !! This feels good.
And so we swam, I built up enough fitness for a 2nd place and a trophy for wild swimming in Scotland.
I'm looking at it now. My cup runneth over with medals!
I'm going back there again for more cold water adventures.
Being a scientific sort of guy, I like that this sort of swimming squeezes ALL of the blood out of your muscles, including Lactic Acid. I also like that cold adaptation is very good for the cardiovascular system.
To continue... hypothermia is an adventurous activity.
I climbed out after 45 mins of swimming, and started talking to the coach. I felt okay, but was thinking I should maybe start rugging up. There I was in my smugglers, in a hot and sunny 11 degree overcast scottish day.
I had a shower - too painful! Got dressed, said 'see you next week' got in the car, and made the obligatory stop at the fish and chip shop.
Let's cut to the chase, the cure for hypothermia is warm air respiration. For most of us, sadly me included, this means getting in the car and turning on the heater. In a more fantastic world it would be mouth to mouth with a hottie!
... in oz I have a lot of cold showers. being hot in oz is a given.
diving into cold water has extended my life, in my opinion.
Am I close to your reality? Tell me about your amazing little adventure.
Wednesday 9 March 2011
Bill's Amazing Little Adventures: marathon training, run 3 of 3 speedwork
Bill's Amazing Little Adventures: marathon training, run 3 of 3 speedwork: "oh my legs! Today's run was meant to be 10 kms of speed work with recoveries. That was the theory. After 500 metres of warm up, we're o..."
marathon training, run 3 of 3 speedwork
oh my legs!
Today's run was meant to be 10 kms of speed work with recoveries.
That was the theory.
After 500 metres of warm up, we're off!
An initial acceleration and 100 metres later, heart rate exceeds 140, so I slow to a walk, and wait for heart rate to fall to 120, and off again! This goes on for a few kilometers.
I notice that tendons between my quads and groin are a bit sore, like I've stretched them a little. I like this because it's a new level of leg work for me. I know from experience that if I don't back off, I run the risk of injuring those tendons.
I continue on at a jog , thinking about fast twitch, neutral twitch, and slow twitch muscles. I'm thinking that maybe the fast twitch muscles are those on the outside of the muscle group, My fast twitch muscles have had enough, so it's back to the slow twitch for the remainder of the 1st lap (5 kms).
The stats are 28 mins, av heart rate 134. Given that I was running up to hr 150 and recovering to 120, 134 is okay. 28 mins is a bit slower than my normal time.
The 2nd lap took 29.31, hr 137. I sped up a few times, building slowly to 150, before jogging back to 120.
As well as quad strings, glut max strings were also fatigued.
I was happy with the run - ran faster and for longer than previously, and accessed the next level of development, strengthening quad and glut max strings.
These fast twitch muscles don't last long and are to be saved mainly for the sprint to the finish line.
This training program suits my needs at the moment. It's challenging, and it's improving my performance.
I now have 2 days recovery before week 3.
This week I ran a total of 37 kms in 3 hours 20 mins.
Cheers Dears!
Today's run was meant to be 10 kms of speed work with recoveries.
That was the theory.
After 500 metres of warm up, we're off!
An initial acceleration and 100 metres later, heart rate exceeds 140, so I slow to a walk, and wait for heart rate to fall to 120, and off again! This goes on for a few kilometers.
I notice that tendons between my quads and groin are a bit sore, like I've stretched them a little. I like this because it's a new level of leg work for me. I know from experience that if I don't back off, I run the risk of injuring those tendons.
I continue on at a jog , thinking about fast twitch, neutral twitch, and slow twitch muscles. I'm thinking that maybe the fast twitch muscles are those on the outside of the muscle group, My fast twitch muscles have had enough, so it's back to the slow twitch for the remainder of the 1st lap (5 kms).
The stats are 28 mins, av heart rate 134. Given that I was running up to hr 150 and recovering to 120, 134 is okay. 28 mins is a bit slower than my normal time.
The 2nd lap took 29.31, hr 137. I sped up a few times, building slowly to 150, before jogging back to 120.
As well as quad strings, glut max strings were also fatigued.
I was happy with the run - ran faster and for longer than previously, and accessed the next level of development, strengthening quad and glut max strings.
These fast twitch muscles don't last long and are to be saved mainly for the sprint to the finish line.
This training program suits my needs at the moment. It's challenging, and it's improving my performance.
I now have 2 days recovery before week 3.
This week I ran a total of 37 kms in 3 hours 20 mins.
Cheers Dears!
Tuesday 8 March 2011
Bill's Amazing Little Adventures: Adventures in the Sea
Bill's Amazing Little Adventures: Adventures in the Sea: "I have been swimming for Henley Beach Masters for 12 years now, and have been through some exciting times in the water. Initially my passio..."
Adventures in the Sea
I have been swimming for Henley Beach Masters for 12 years now, and have been through some exciting times in the water.
Initially my passion was for open water swimming, and I was keen to keep the form going. I would concentrate on a routine of maybe six points. Once I forgot to look where I was going for about a kilometre and was unknowingly taken in a current to about 900 metres offshore.
Imagine my disbelief when I spotted Grange Jetty as a tiny dot under my right arm. Within a few seconds I figured out that I was in a current of unknown quantity. I felt ok, there was no question of being exhausted. I set a course across the current to gauge its speed, which turned out to be manageable.
I swam in, somewhat embarrassed, to the other swimmers, concerned, pissed off, laughing and waiting for me. My friend Roy had come out to save me, tried to catch up, but I was on too much of a roll.
From the shore I appeared to stop and start to swim in the opposite direction. People thought I was delirious, but I was ok.
I figured out that if you push yourself past your comfort zone, endorphins kick in and make it all bearable. I like this state because swimming is easier and what I’m thinking seems more profound.
It took me a few years to learn to swim in a straight line. Henley to Grange is about currents. They tend to go off shore but there is a strong current that flows in a gully alongside the shore when the tide is high enough. It starts near the Grange Sailing Club. Some of the locals call this area Carnoostie. Also around the sailing club is the beginning of the offshore current that took me out to sea. You can tell when you’ve entered the area of a current because the seabed suddenly drops and you can see lots of exposed shells. The sand no longer runs parallel to the shore and looks compacted with little bumps.
In the first 2 years I would swim in morning, and totally exhausted, would sleep in the afternoon. Open water swimming is more fun if you are fit and know how to read the sea. The best time I did H to G was at 5.40 on a Friday afternoon. There was an onshore breeze, the current was fast, and Roy and I did it in 20 minutes! Alright, maybe 21! This was Grant Hacket pace, and Nirvana.
Roy and I joined Henley Surf Lifesaving Club, and had learned to read the sea. I knew where the fast water was, and used Uncle Fartlett’s theory of speed. i.e. sprint for 10 seconds, and recover for a minute. This meant taking on the breaking waves, taking 6 strokes without a breath, and recovering in the troughs. Huge amounts of fun, with the waves hitting the feet first, prompting surges and Fartletts.
Once, swimming H to G in the late afternoon, I had another moment of disbelief when I met Battlestar Galactica. I was sure that my groin and legs were going to cop it. Thank god for survival reflexes. I stopped in a nano-second. Isn’t water great in that we can stop instantly, avoiding head on collisions? In amazement I expected/visualised a manta ray in front of me. I was in 3 metres of water and back pedalling. I focussed on the sting of a stingray directly in front of my intended path. This sting was a few times the size of a biro, the ray about the size of a double bed. There was a message here. We spoke the universal language and I respectfully retreated stage left. Our stingray escorted me for a few metres, then remained behind as I continued to the shore. I ran along the beach for a while. My desire to get back in the water had gone awol and I met Roy at Grange.
I told everybody in the club about my encounter, and we swam in shallow water from then on. The ray was one of 2 we had seen regularly between H and G. I used to wear a dark blue sun suit and may have looked like a competitor for our ray’s mate. Maybe I was just encroaching on his territory.
We had a young dolphin swim with us for a few years. It would swim in and around our group, then follow us back as we walked along the beach.
Another dolphin would tease the surf lifesavers at Henley, lying on the bottom then coming up to nudge a surf -ski. They have a really strong smell of fish about them (dolphin farts?).
Open water swimming is an adventure. There’s a jungle out there, and we must be respectful of those whose environment we pass through. For me it’s a risk, requiring bravery, and passion, but well worth the effort! I recommend swimming in about a metre of water at Henley, the first 20 centimetres are for the crabs and skates that reside on the bottom. I once did a back flip when a puffer-fish I buffeted took offence and went for my eyes. It probably swam away laughing. Actually when I was 10, I chased pufferfish with a trident. Maybe they have a genetic memory and they are getting their own back, those little ratbags!.
All this might sound a bit scarey to you, but I have never seen any sharks and believe that sharks have received a lot of unwarranted bad press.
In Adelaide we are exceptionally lucky to have brilliant beaches and weather. It is a great lifestyle to join 100+ swimmers at 9.00 in the morning for a 2 km swim. There are 10 open water swims during the season, and about 350 swimmers who participate. We go to a pub or surf club for presentations. It's hard to keep a smile of your face!
That's what I like!
Monday 7 March 2011
Bill's Amazing Little Adventures: marathon training, week 2, run 2 of 3.
Bill's Amazing Little Adventures: marathon training, week 2, run 2 of 3.: "After viewing numerous videos on running, I started todays' run with 500 metres of warm up exercises - foot stomping and bum kicking. It is ..."
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