The 15ks

I have finally decided on a date and course (that I am happy with) to do my 15k run.  If I can stay injury free the date I have chosen is Sunday September 30th. Using the website www.mapmyrun.com I have found a route that I think will be challenging and interesting.  For a long time I've been trying to come up with a running route in the city and the below picture will show you what I have come up with.

On September 30th I'm going start off at Orleigh street and run to the Story Bridge and back.  I will then have completed my running goal of 2012 of running 15ks.  I then can take a week off and starting running the 1010ks of my house to the Sydney Opera House (equivalent).

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

The B2B is tomorrow.

The Bridge to Brisbane is tomorrow.  I'm very excited.  I almost injured myself taking out the garbage on Wednesday.  It was dark and I hit a divot in the grass and turned my ankle a little bit.  After a few painful steps and much swearing under my breath I walked it off.  It felt tender that night and the next day so I have not done a preparation run for the B2B.  My last run was Tuesday.  I was hoping to do 5 or 7ks yesterday but I didn't want to aggravate my injury any further.....maybe I just wussed out? 

I'm picking up friends of the blog AM and BS at 4:30 in the morning and then we had out to MA house to park our cars near the starting lines.  It was 7c when I woke up this morning at 4:30 am and the weather tomorrow should be the same.  I love running in the cold so I can't wait to get out there.  If you see me on TV tomorrow then it has gone horribly wrong.  My last years time was 1:09 and I'm hoping to be around the 1:05 or under mark.  Fingers crossed.  I'll have an update tomorrow of how the race went.

 

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

 

 

A better 7Ks

I had to switch things up at work.  I was originally supposed to start work at 10 am but went in for 8 am.  Which meant that I could run at UQ after work.  As you have read in previous blog postings Sarah (my wife) does Yoga at UQ on Tuesdays and when I can I run there while waiting to take her home.  I finally got my heart rate monitor working again (I had to get a new battery for it) so for the first time in 9 to 10 months I was able to run with a heart rate monitor.  The good news is that my heart is not working as hard as it used to.  The rate has come down quite a bit.  That was a nice surprise.  The other spot of good news is that for the first time ever I completed the 7ks without taking a walking break.  I am pretty pleased about that.  Because I was trying to run the whole distance I ran a little bit slower then I normally do and completed the 7ks in 43:22.  My fastest lap was the 5th which I completed in 6:02.  The slowest was the last K which I finished in 6:18. 

 

Calories: 676

 

 

Tracks:

 

I will survive - Cake

Step on - The Happy Mondays

Just like honey - The Jesus and Mary Chain

Gods gonna cut you down - Johnny Cash

The national anthem - Radiohead

Bizarre love triangle - New Order

Silent sigh - Badly Drawn Boy

One time too many - P.J. Harvey

Waste - Foster the People

Steady as she goes - The Raconteurs

Deep blue - Arcade Fire

Scattered diamonds - Hungry Kids of Hungary

Higher ground - Stevie Wonder

 

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning



 

7Ks

I completed a 7K run today pain free.  This was my first long(ish) run that I've had in a long time.  I haven't run very much lately and I could feel that as I was running.  I completed my 5K run 30:10 and I felt rather sluggish.  I'm not too far off my fitness level but I plan on doing a lot more running between now and next Sunday (Bridge to Brisbane).  I finished the 7Ks in 42 minutes.  I'll have to try and get that number down if I want to even come close to doing the 10k in under an hour.  I can proudly announce that I've reached my goal weight of running the B2B.  I'm at 90.6kg (199lbs) and have lost 8kg (18lbs) since starting this blog and 13kg (28.6 lbs) since my heaviest recording.  Lets see if I can lose another kilo or two before race time.

calories 672

Times:

1K: 6:07
2K: 6:10
3K: 6:13
4K: 6:13
5K: 5:44
6K: 6:43
7K: 6:36

 

 

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning



 



The Dilemma

I'm not sure what to do.  Currently I am using the miCoach iPod app to record my distance, pace and time.  Which is great because I love trainspotting my running.  Finally the miCoach iPod speed_cell and iPod connect is available in Australia.  It retails here for $99.00 and I'm really considering buying it.  It would also hook up to my heart rate monitor and I would be able to track that as well.  Also when I play tennis and soccer or any other sport I wont have to wear my iPod to record any data as the speed_cell will do all that and I can sync it later. 

I have recently made an exercise and medicine ball purchase and doing some core strength exercise.  As my back played up a couple of weeks ago I'm going to do my best in strengthening my core and make sure that I stretch as much as I can.  I don't see my running as a year to year thing.  I see it as a life time thing.  Not to mention all the cool gadgets and technology that is coming out.  I used to joke with friends about 20 years ago that soon I would need an instruction book when I bought shoes.  Now when I buy shoes there better be an instruction book! 

For more information on the miCoach products please click on this link    http://www.adidas.com/au/micoach/ui/Product/#!/speed_cell

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

What a busy day

Yesterday was one busy exercising kind of day.  In the morning I met up with AP and we played tennis in Bulimba for 2.5 hours.  It is still officially "winter" here in Australia but it was quite warm.  After the game we settled in at Grilled and ate some burgers.  My favorite thing about the tennis is hanging out with AP.  He just moved back from London and its great to hangout again.  I said my good-byes to AP and headed home.  My left calf muscle felt a little tight.  I got home and put some ice and heat on it.  It started to feel much better after a couple of hours. ( I also received a message from my friend CS.  She is also looking into starting a running program.  I gave her some tips on what to do.  I'll post her progress as I get it.)  I had a very nice hot shower and then it was off to meet VH for a run around UQ.  We are starting to prepare for the B2B (12 days away as I type this) so we needed to get another 5K in.  While she wasn't feeling the best before the run I wanted to push her a little bit and I waited until we were quite warmed up before I challenged her with a sustained running distance.  The first one was to run up an incline for a couple of minutes.  No problem at all.  The second challenge was to sustain a 5 minute run at the end.  Which we also nailed.  She is ready to do the 5K B2B and now its just about getting her time down.

Calories: 500

Time: 43:00

Tracks:

Jean Genie - David Bowie
Silence is easy - Starsailor
Just what I needed - The Cars
Rudy got soul - Desmond Dekker
I only want you - Eagles of Death Metal
Addicted to love - Eagles of Death Metal
I will survive - Cake
Falling at your feet - Bone & Daniel Lanois
Juicebox - The Strokes
Boy, oh boy - Streamer Bendy
I want you back - The Jackson 5
Poster of a girl - Metric
I bet you look good on the dancefloor - The Arctic Monkeys
Walk away - Franz Ferdinand


If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

fingers crossed

Even though my last 2 runs have been pain free I will freely admit that I didn't really run full out.  I have been worried that I would get the pain back.  But I can't hide for ever and with the B2B just 13 days away I decided to go all out today.  My goal was to complete a 5K run in under 30 minutes.  So after a coffee and a very light breakfast I hit the road.  The first thing I noticed is how much my fitness has dropped.  Not running (very much) for 2 weeks will do that to you I guess.  But I pushed myself anyway.  I can very happily report I ran the 5K's under 30 minutes and there was no pain what so ever.  Load off my mind.  I'm going to continue training and get my fitness back.  Tomorrow I go play tennis with my friend AP who has just recently moved back from England.  We have booked a court for 10:00 am and I can't wait to hit the court.

If you have anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

Lap 5 was done in:  5:56

Calories burned:  475

Tracks:

Psycho killer - The Talking Heads

Silent sigh - Badly Drawn Boy

Bizzare love triangle - New Order

Our lips are sealed - The Go-Go's

When your mind's made up - Glen Hansard & Marketa Irglova

Pumpkin soup - Kate Nash

Take it easy - The Eagles

American music - Violent Femmes

Turn it on - Franz Ferdinand

Flippers - Art vs. Science



2nd day running

I went for a run around UQ today with VH.  With the B2B only 3 weeks away it was good to get out there again. This was another pain free run which is great.  I hope this keeps up.  VH forgot her headphones so I played my music through my iPhone during our run.  We completed 5K's in 42 minutes....VH's first 5K run.  Over all we did 2 minutes of running followed by 2 minutes of walking.  Our next run we might go 3 minutes of running and 2 minutes of walking.......but we will cross the that bridge when we get to it.

If you anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

Here are the songs we listened to:

Swastika eyes - Primal Scream
Dig Lazarus dig - Nick Cave & The Bad Seeds
M.O.R - Blur
Ready to start - The Arcade Fire
Fire - Kasabian
Boy, oh boy - Streamer Bendy
Addicted to drugs - Kaiser Chiefs
Skills to pay the bills - The Beastie Boys
Twice as hard - the Black Crowes
Sick of myself - Matthew Sweet
Sympathy for the devil - The Rolling Stones

first run in 4 days.......

I started work today at 6:00 am.....a terrible time to start when you have a bad back (pain in the ass).  When my alarm went off all I wanted to do was stay in bed.  I dragged myself into the shower and started to wake up.  After a cup of coffee and a light breakfast I stepped outside and felt the early morning chill.  My mind really wasn't on work.  My run was all that was on my mind.

I got home took a quick nap and waited till about 5:00 pm before I hit the road.  I made sure that I did every single stretch the physio had shown me yesterday.  I started off with a brisk walk and after about a minute broke into a slow jog and didn't really start running hard (for me at least) till the 1K mark.  In total I ran 3K's and didn't feel any pain what so ever.  I am very happy about that.  I'm going to run after work tomorrow with VH and the good thing about running with her is that we run at a very easy pace as she is just starting out.  The B2B is only 3 weeks away and I feel ready.

If you anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning





Physio appointment

Mrs. Slowrunning has been sick for the last couple of days.  Nothing too serious.  A viral infection knocked her out for a few days.  I made a doctors appointment for her early yesterday morning.  When we arrived at the doctors office my Physiotherapist is right next door to the doctors office.  I decided then and there to go see the physio instead of running.  So while my wife was getting checked out I was checking in for an appointment.  When I got to see Jim Eustace ( http://allsportsphysio.com.au/ ) and told him that I self diagnosed myself with Piriformis Syndrome he chuckled.  I'm sure a lot of people come in self diagnosed.  He had me perform some stretching then had me on the massage table.  Right away he told me that my back muscles were extremely tight and that's what was causing my the pain in my right bum cheek.  Over the next hour he brutalized me but I left feeling quite relaxed.  I've decided to book another appointment with him right before the Bridge to Brisbane.  He recommended a few different stretching exercises to do....not before I run but stretches to do everyday (that reminds me I haven't done my daily stretches yet).  While he was working me over I managed to bring up my idea of the barefoot running experience.  He agreed with me about barefoot running.  In fact had read some of the same books that I had and owns the Nike free ( http://en.wikipedia.org/wiki/Nike_Free ) running shoe.  His recommendation was to ease into the slimmer running shoe until I feel comfortable.  I'm off for a quick 3K run later today. Fingers crossed that I feel no pain.

If you anything to add please leave a comment or email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

What the hell is Piriformis syndrome?

I've been doing some online research into the pain I was feeling in my ass.....for a long time I thought the problem was associated with my hamstring.  But as I looked into it a little bit further I started to think it might be something else.  Piriformis Syndrome!  What the hell is that!?!  The piriformis muscle (thanks to friend of the blog AT for advice and commiseration) seems to interact with the sciatica nerve.  That is what has been paining me.  I've been doing these stretches that I have found on line:

http://www.youtube.com/watch?v=tFtUgS69rPk

and I have found immediate relief.  So much relief in fact that I have decided to do a very sloooowwww 2K run tomorrow to see how I feel.  Here is hoping that the stretching that I have been doing has alleviated the problem.  So, if you have ever felt any pain in that area yourself try some different stretches to see if that helps.  Also a heat/cold pack application is also recommended.  My friend AT (who also sufferers from piriformis syndrome) sits and tennis ball and uses the tennis ball to massage the piriformis muscle.  All very good tips.

Wanna know more about Piriformis Syndrome click this link: http://en.wikipedia.org/wiki/Piriformis_syndrome

If you anything to add please leave a comment of email me at Slowmanrunning73@gmail.com

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

A setback

I had a minor setback today.....actually I have no idea if its a minor or a major setback.  After taking a four day break I went out for a very easy 5K run today.  I wasn't going to run very hard or fast.  It was more about just getting the kilometers done.  Before the run I stretched for 10 minutes and concentrated on my hamstrings.  I felt great as I started the run.  I ran into some of my wife's relatives along the path......waved a quick hello and kept going.  I completed the first K in 6:25 which was the exact time I was hoping to do.  The second K done in 6:01 was a little bit faster that I wanted to run but I wasn't feeling it any pain.....until I did start feeling that pain come back in my right bum cheek.  OK....I'll just run 3K's and call it a day.......so I slowed down....way down and just trotted a long....but the pain kept coming back.  I decided to pack it in.  I'm going to rest for a further 4 days and then go see the physio on Tuesday.  This is the same physio who helped me a few years ago overcome back and leg problems.  Fingers crossed that it will be fixed in time for the B2B which happens on Sept 2nd.  So I sit here now.....with an ice pack freezing my ass with hope that I will be writing more about running and less about pain........... soon.

P.S.

I created a group on the miCoach website for all the slowrunners out there. If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone. Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

Taking some time

I wanted to thank everyone who commented or sent me emails about the pain that I was feeling.  I have taken a further 3 days off from training to rest my leg.  I've got a heat pack on it as I write this.  I'm going to give it another go tomorrow and see how I feel.....I've been chomping at the bit to run and I can't wait to get out there again.  I'm going to do a very easy run and not push myself too much.  I'm not going to try and post a record time or anything.  Slow and gentle. 

That's it for tonight........how have you been?


P.S.

I just created a group on the miCoach website for all the slowrunners out there.  If you are interested in joining the group please sign up on the miCoach site and download the free miCoach app for your smart phone.  Here is the link:

http://community-micoach.adidas.com/groups/slowrunning

Pain free......kinda

I've been feeling some pain in the backside during and after my runs.  I had taken 3 days off and rested as much as I could.  I didn't want this pain to interfere with my training.  I have 6 days off of work starting this week and I wanted to get in as many workouts as I could.  So when I completed my 5K run today I was very happy to not feel any pain at all.  My times were pretty good.  I finished the run in 29.19 and not one K got into the 6 minute range.  It wasn't until I got home, showered and went to put on my socks did I feel a shooting pain.  I'll have to ice that part of my body tonight when I get home.  Refraining from doing long runs until I can run pain free is something that I am considering.  But with the B2B 3 weeks away this isn't an ideal time for this to happen. 

If you would like to email me please do so at Slowmanrunning73@gmail.com

Calories: 533

Times: all under 6 minutes.  Stop watch wasn't working very well today (which means I forgot to hit it at the right times)

Tracks:

Shoot the runner - Kasabian
In the flesh - Blondie
Voodoo child - Jimi Hendrix
Sunday morning - No Doubt
Dear catastrophe waitress - Belle & Sebastion
Bright side of the road - Van Morrison
Call it want you want - Foster the People
Ziggy Stardust - David Bowie
Sweetest thing - U2
Slow hands - Interpol
Buddy Holly - Weezer
Walk away - Franz Ferdinand

Friend of the Blog AP sent me this link which i thought was pretty funny....and guilty as charged.

I'm Truly Sorry For This, But You're About To Hear All About The Last Marathon I Ran
http://www.theonion.com/articles/im-truly-sorry-for-this-but-youre-about-to-hear-al,28995/

The pain returns....

I took 3 days off after my 10K run.  I was hoping that the pain in my backside would disappear.  It returned around the 4th lap but only enough to be distracting.  I don't know how much pain I would have felt if I had increased it to 10+ K's.  I'll have to worry about that the next time.

I did manage to run the 5K's in under 30 minutes again.  My average per K was 5:57 which is what I would have to keep at if I ever dream of doing 10K's in under an hour.  I ran at 10:15 am today....and the weather was just ideal.  14C with sunny blue skies.  I really do live in paradise.

On a happy note I won free coffee for a week from my local coffee house.  I promise not to abuse my powers and only have one coffee per day. 

Calories:  482

Times:
5K 5:25

Tracks:

Stop whispering - Radiohead

Rebellion (lies) - Arcade Fire

Walk on - U2

Zero - Yeah Yeah Yeahs

Human - The Killers

I don't feel like dancing - The Scissor Sisters

Viva la vida - Coldplay

I only want you - The Eagles of Death Metal



10K's run are a pain the bum...the right bum.

It was a perfect 9c when I went for my 10K run.  This really is the best time of the year to run.  I don't have to wake up at 5:00 am and run in 25c heat.  Instead I can have a nice breakfast (eggs on toast with a coffee) and go running at 9:00 am instead.  Just perfect.

I was hoping to have a record setting 10K run.....and I managed to do that.  I finished the run at 1:03:35 which was 2 minutes faster then my last 10K run.  I averaged 6:21 per kilometer.  The one problem with the run today is that during the 9th K I started to feel a tightness in my right bum cheek.  It bothered me all through the last kilometer.  I was thinking that when I got home to ice that cheek but somehow I never managed to get there with an ice-pack.  I guess my wife will have to give me a rub tonight. 

The result of our readers poll is that 100% of the people that responded are doing some kind of fun run or marathon this year.  That is great to hear.  If you have questions or comments please leave a comment on this page or send me an email at slowmanrunning73@gmail.com

Calories: 1015

Times:

1K: 6:22

2K: 6:13

3K: 6:25

4K: 6:00

5K: 6:33

6K: 6:09

7K: 6:31

8K: 6:01

9K: 6:42

10K: 6:35

Tracks:

Flippers - Art vs. Science

London calling - The Clash

Finding out true love is blind - Louis XIV

Island in the sun - Weezer

Walk away - Franz Ferdinand

Take me out - Franz Ferdinand

Maps - Yeah Yeah Yeahs

Turn it on - Franz Ferdinand

Shoot the runner - Kasabian

Waste - Foster the People

Human - The Killers

Here comes your man - The Pixies

Somebody that I used to know - Gotye

Stay - Belly

Washing of the water - Peter Gabriel

Psycho killer - The Talking Heads

Creeping out Sara - NOFX

Gold Lion - Yeah Yeah Yeahs

Everything in it's right place - Radiohead

Pride (in the name of love) - U2