Wednesday, March 31, 2010

Better still

The pain has just about gone in the lower back today.

An easy 10km run in the gym in 43:28. Felt pretty good.

Will try and squeeze in a track session tomorrow. Maybe time for some 800s.

Tuesday, March 30, 2010

Tempo Test

The back was a good bit better today. I decided to test it out with a tempo run at lunchtime and all went okay with no pain.

The time was 37:50 for 10km after a slow build-up.


Monday, March 29, 2010

Back again

Another sore spot on my back this morning. Different to last time. Another trip to the chiro. I've got an inflamed spot in my lower back caused by shithouse posture when I've been studying (using the edge of the bed as a chair and a side-table as a desk that I can't fit under so have to sit side-on).

Too sore to attempt a run. Pain killers, icing, see how it is tomorrow. Fingers crossed.

Sunday, March 28, 2010


Legs sore so time for a slow jog. Lets make it even more unpleasant by running at lunchtime. It was 32 degrees and no sign of autumn...

Decided not to get to caught up on times. Just turn the legs over for an hour. I was running at LCNP and after the first 10km (just under 48), I did an extra 2.8km to bring the total time up to 60:59. So a total of 12.8km.

That's 66.8km for the week. A strange week with some illness/injury but came through the other side to run a solid 10km. I'm feeling confident that better things are just around the corner and the immediate focus now switches to the next Striders 10km on Saturday. And it's on at Lane Cove where I've been training the house down...

Time for a beer.

Saturday, March 27, 2010

State 10,000m

Back still sore in the morning. I made an appointment with the chiro at lunchtime to see what I'd done. Apparently I'd had a bit of a back spasm. Some massage and a few clicks later it felt a lot better. By that I mean I could at least run tonight. Steve gave me some magic Chinese liniment to rub on my back just before the race. I hope it's legal!

I did a 5km warm-up. It was still hot (26 degrees) which I didn't mind, but the humidity was quite bad. A gentle 20 minute jog and I was perspiring lot-sa. Times could be slow tonight.

A bit of panic just before the start as I didn't have a lap counter. A nice lady volunteered and we were all soon toeing the line. My goal going into this race was to give sub 32 a shake. So 15:50 at halfway, then hang on...

The race started and I settled into a nice group with me, Rob, Cale and Chris. We went through the first km in 3:06, 3km in 9:33 - so already we were slowing. I tried running at the front for a while but that was hard work! At 5km we were 16:08 or thereabouts and our group was still in tact. At this point Rob dropped out of the race leaving 3 of us. From there on in it was time to start hanging on. The pace had slowed further and we were probably averaging around 80 second laps. It was a case of not falling of the back and saving what you could for one final effort. In the last couple of kms I tried another stint at the front, then Chris had a go. Then it turned into a last lap shoot-out. With 200m to go I made my best attempt at a sprint. I think this took Cale and Chris by surprise but Cale had me easily covered and I hung on to finish a few seconds behind him. The time 32:38 and I placed 5th overall.

So just shy of my PB by 3 seconds but overall I'm pleased with the run given the high humidity. I can honestly say I've never sweated so much after a race. It was embarrassing!

The placing flatters me a lot. It seems that a lot of the top runners are just not interested in running 10km on the track. Fair play to the Chin for showing up and running a very respectable sub 30.

A 3 lap warm-down. Everything hurts. I'm getting too old for this. Beer is the answer.


I've had a bit of time to ponder last nights run and on reflection I think it was definitely a better run than my 32:35 PB. Humidity is my number one enemy and when I ran the 32:35 I had perfect conditions. Also, this week has not been ideal with the virus, then the back spasm.

My km splits were:

3:06, 3:11, 3:16, 3:18, 3:17, 3:19, 3:18, 3:23, 3:21, 3:09

Looking back it seems the 8th and 9th kms were where the PB was lost but at the time I was probably saving myself for the last km.

Friday, March 26, 2010

What next?

Woke up feeling just about back to normal. I ran at lunchtime, an easy 7km in 31:41. I threw in 3 x 400s at gradient 5.0 in the middle at 3:43/km pace as a final tune up (with 400m recovery). Felt pretty good.

Then later in the day I managed to put my back out whilst studying. Very sore, running will not be easy. Hope it gets better tomorrow. A few beers required for pain relief. What a week!

Thursday, March 25, 2010

On the mend

I felt a good bit better today though I had a really bad night's sleep. Bed sweats and couldn't sleep. Not pleasant, I must have picked up a virus or something.

Anyway, I ran an easy 10km in the gym in 43:29. Felt okay. Hopefully I'll be fully fit come Saturday.

Wednesday, March 24, 2010

Unwell and track

I had stomach cramps and felt a bit sick throughout the previous night. That continued for most of the day but I decided to give track a go to "run it off".

Was running late and didn't get to Homebush until after 7pm (with the track closing at 8pm). A quick 4km warm-up and I was ready to go.

The session was 3 sets of 4 x 400m, with 400 slow jog between sets. Times were as follows:

74/71/70/70 - 2:25 - 73/70/70/70 - 2:41 - 73/70/71/68

Felt pretty awful throughout. Stomach cramps were getting worse and I was done for at the end. Felt very low in energy. A 2km warm-down and straight home to bed.

All up 11.6km. Hopefully I feel better tomorrow.

Tuesday, March 23, 2010


Back to the gym. A 1km warm-up so I could get a rolling start for the 10km tempo run. So the treadmill was at full tilt for the 10km and the resultant time was 37:16. All up 11km.

The right knee was a lot better. No pain throughout the run. Very happy. Nice to dodge a bullet.

The left knee is the same as it has been the last few months/year. Occasional dull pains but I've got used to it now and it can be controlled by stretch and massage.

Monday, March 22, 2010


Right knee/leg fix required. Top of leg very sore/tight in the abductors and hip flexors. Was hoping that fixing that would in turn fix the right knee.

Got a 2pm appointment so decided to have a rest from the running today. Arrived for the massage and as I suspected the top of the right hip was very tight. No pain, no gain, and after 40 minutes work on the quad, hip flexor, abductor and calf it felt a lot better. To start with slight pressure was really painful. By the end all the muscles had freed up and were moving nicely and the original pain was replaced with the residual soreness from being beaten up. Amazing how these things can be fixed up so quickly.

Will get back into it tomorrow. The plan at this stage is tempo on Tuesday, some 400s at the track Wednesday. Then easy running Thursday and Friday before the race Saturday night.

Sunday, March 21, 2010

Double 10

Headed out at lunchtime. Down to LCNP. Same old, same old.

As soon as I got out of the car I realised that it was quite warm. Unperturbed, I started the 10km course and was running along quite nicely at 4:30/km pace and all seemed okay. I went through 10km in 44:56 and turned round for the second loop. By 13km I was slowing, not by much say 8 seconds per km. I kept focusing on getting the run finished as it seemed to be getting hotter. By 17km, I calculated that I had 12:45 left to run the last 3km to keep the second 10km at the same pace. A lot of huffing and puffing later I'd finished with an all up time of 1:29:37 (4:29/km pace).

Right knee not too bad but not right. Will try and get a massage tomorrow on some sore spots and hope that it gets better.

So that's 78.6km for the week. A good week with a huge 5km PB.

Got back into the car and checked the outside temperature. A barmy 37 degrees. Clucking bell, perhaps that wasn't such a bad run after all.

Saturday, March 20, 2010

7km wobble

Still a bit sore from Thursday so just did an easy 7km loop around Pymble/Turramurra in 34:50. Was worried about the right knee but the run seemed to pass with no problems. That said, it was a little sore later in the day after I had warmed down.

Another hot run. Summer seems to have resurfaced.

Friday, March 19, 2010


A 10km recovery run in the gym. Time 43:29.

Left knee a little sore. The track will do that. Plus the right knee has given me a few niggles in the last day or so. I'm hoping that my old injury (18 months out) is not going to resurface...hopefully self-massage and new shoes will see me right.

Moet tonight. And why not.

Thursday, March 18, 2010

5km is this years black

Arrived at SOPAC at about 8pm. The race was scheduled for 8:50pm so plenty of time for pre-race rituals. Did a 4km warm-up and felt okay. Weather was quite warm (approx 24 degrees), and no breeze.

Changed into the spikes (need a new pair), and did some run throughs. Then found out that the 5km was to be split into 2 races so the men's A/B grade was put back 20 minutes or so...

Therefore, more time to walk/run/gather thoughts. Said hello to a few regulars. The King watching. Plus Cale who had just run the 1500m.

Soon lined up for the start. Gun went off and we were racing. Settled in behind Chris T and Rob W. The pace felt a little slow and I clipped heels a few times in my eagerness to push on. The first km came and went in 3:00 and that felt comfortable (Adrenalin). Then I kept hanging on the back and soon the 2km came in 6:00. I still felt okay and my immediate thought was that I could run 3:15's here on in and still run a solid PB. We kept ticking along and although I didn't feel like the pace had slowed, the 3km was passed in 9:07. Don't let them get away, just push on for 1 more lap was my mantra. Then the pace seemed to slow so feeling okay I decided to make a move and went past Chris and Rob (I must add that there was a considerable gap between us and the next group). Running at the front is a different ball game. I was running strong but it didn't feel as comfortable/quick. Not sure of the 4km split but around then Chris went past me again (I must have slowed) but I quickly chased him down to get back in front (I prefer being the chaser). With 2 laps to go it was a case of running strong to the finish. I was still leading our mini-group but at the bell Rob kicked past me and I focused on my own race to finish as strong as possible. I crossed the line in 15:25 and couldn't believe the time. Total shock and exhaustion.

The official time was 15:25:68. So call it 15:26 and a 28 second PB. Lessons learnt:

1. Don't be scared. I'm sure if you want to run 15:30 you should be running close to even splits. I went out quick and decided to hang on. Go with how you are feeling. Old skool.

2. Mental toughness. Don't let that gap emerge. I had to surge a few times to stop falling off the back but it felt good. In some sick way I wanted the pace to stay at 3:00/km so that I could test my mettle every 72 seconds.

Finished with a 4 lap warm-down. Chatted to Rob and another guy called Wayne. A great night.

Checked my time on McM. My best run ever apparently. Not sure I'd go that far. Thoughts have immediately turned to the 25 lapper a week on Saturday. I'm starting to believe that sub 32 maybe a possibility...

Wednesday, March 17, 2010

A tune up

I've entered the 5km track race tomorrow. Normally I'd like to do some 400s on the track to sharpen up but this wasn't an option. So back to the gym. I decided on a 3km warm-up, then 5 x 400m at 3:43/km pace on a gradient of 4.0 with 400m float. Then 3km warm-down.

The 400m hills were quite tough. Battled through and all up 10km was covered in 42:00.

Not sure what to expect tomorrow. I've gone backwards a bit so will be happy to sneak under 16 again. We shall see.

Tuesday, March 16, 2010

New 2150s

My first run in my new trainers. Asics 2150's - the latest model and an update on the 2140's.

Did my 10km tempo run. Cranked the treadmill up to full speed straight away so no warm-up. Ran the 10km in 37:24 and was blowing a bit. Good to work up a sweat.

Trainers felt great.

Monday, March 15, 2010

New week

10km easy in the gym in 43:21.

May run a 5km race on the track Thursday night. Will see.

Sunday, March 14, 2010

My first run with a stroller

Headed to LCNP with Conor and stroller. Target was 10km in 50 minutes.

The new smooth surface helped. Not too bad on the flats and downhills but tough going on the ups. Not sure of the correct technique to hold the stroller. I tended to lead with the right hand.

Finished in 47:12. Probably about 5 minutes slower than normal based on effort level. Happy with that. Conor seemed to enjoy it but got a bit restless the last km.

So that's 50km for the week. A pretty easy week. Will try and get back into it next week.

Saturday, March 13, 2010


No training today.

New baby doing well. The next Paula Radcliffe.

Friday, March 12, 2010

New Baby Girl!

Maeve Anna Bidwell entered the world at 4:42pm, weighing in at 3.1kgs. Mother and baby both doing well. So we now have a full set!

Great news. Everything went pretty smoothly even though it's easy for me to say that!

No running today and possibly for the next few days though I may sneak out for a run in the pram with Conor to build up a bit of a sweat.

A few beers is due. Here's to Maeve!

Thursday, March 11, 2010


An old treadmill session. 6 x 1km uphill efforts with 400m float. Warm-up and down of 1km so all up exactly 10km.

Started the first km at 0.5 gradient and worked up to 3.0 for the final one.

All up 10km in 38:41.

Wednesday, March 10, 2010


10km easy in the gym in 43:43.

Massage in the evening. Problem was a sore piriformis. Two people required and a few elbows in the hip later I'm as good as new. On the pain front it ranked pretty highly.

Tuesday, March 09, 2010

10 weeks to go

Tempo run of 10km in 37:40.

Felt okay.

Monday, March 08, 2010

A big week

Usual Monday 10km easy in 43:45. Booked a massage for Wednesday evening.

Sunday, March 07, 2010

Time to reflect

I headed out at lunchtime and I had 1hr 20 for my run. Decided to run at LCNP. Started with a 10km loop in 42:16. Then a further 9km to finish with 19km in 1:19:32. So that's a pretty solid pace of 4:11/km. Felt pretty easy although my right abductor is a bit sore (time for a massage). Must be doing too much of this running as I seem to be able to name every muscle and tendon in the legs.

Yesterday was a bad run. I'm quickly over it.

All up 64.5km for the week.

Saturday, March 06, 2010

Must do better

I'd set myself a goal this year of a podium finish (my first) in the Sydney Striders races. I was hoping today was going to be the day...

No beers all week. Well rested. I was taking this serious.

Parked down near the hospital and jogged up to the start (approx 2.5km). By the time I got to the registration area I was sweating buckets. It was very humid so already a seed of doubt was planted.

Another 500m warm-up and was soon lining up at the start. The gun fired and we were off. I took it out hard and went straight into 3rd place. It seemed like a few of the normal pointy end guys were missing. Today was my chance.

Felt very good going through 2km in 6:31. I'd already opened up a gap to the chasers and my focus was on keeping the pace honest. But by the next checkpoint (4km) I was only running at 3:30/km pace and I was really pushing hard. This continued through 5km (approx 17 flat) and my efforts did not match the km splits. No matter what I tried I could not get below 3:30/km. Something was not right.

Then my thoughts turned to consolidation. I was sitting comfortably in 3rd place and I was confident I could hang on. But still no speed to speak of and sub 3:30's were not happening. By 7.5km (approx last turnaround near the stone arch) it was apparent that the chasing pack were closing. The long grind up the hill saw my pace drop to 3:40/km and when I reached the roundabout it was only a matter of time before getting overtaken. Sure enough at about 8.5km a young lad came trotting past relegating me into 4th. There was nothing I could do except watch.

Every section of the course seemed to be uphill. The last loop came and I was focusing on not being overtaken again. As I climbed the final section exiting the loop I put the head down and gritted the teeth. As I looked up the young lad in front had taken a wrong turn (right instead of left to the finishing area) and suddenly I was back into 3rd position. At this point my conscience got the better of me and I shouted over to him and he turned back to rejoin the race. I then slowed and waved him past me to finish immediately behind him. So back to 4th...

The time was 34:48. Well over a minute slower than what I was after. Perhaps it was the humidity, perhaps I just had an off day. In speaking with the other guys I know the humidity was a factor but it seemed to effect me more than others. Very disappointed. I know I'm capable of much better at the moment.

Oh well, I'll have another crack next month though I'm guessing some of the usual suspects will be running making my goal that much harder. But that's half the fun. You don't want these goals to be easy!

Finished with a 2.5km warm-down. All up 15.5km. Always have a beer before a race (the night before, not during your warm-up). That's my lesson from today. And tapering is a waste of time for a 10km race. HTFU.

Friday, March 05, 2010

More rest

Decided to rest again. Will be as fresh as a daisy for the 10km tomorrow. Raining all afternoon. Hopefully it dries out by the morning.

My goal is to get somewhere near my road PB of 33:30. The plan is to go out hard and hang on. That plan never changes....

Thursday, March 04, 2010


Conor was not well and ended up in Hospital with his asthma. Thankfully he is now okay.

No training as a result. First complete rest day of the year!

Wednesday, March 03, 2010

Wedding Anniversary

It's 3 years today. Well over 10 years really but 3 officially.

Easy 10km in the gym. Time 43:48.

Nothing planned tonight. With baby#2 due in a couple of weeks it's very low key for a while!

Tuesday, March 02, 2010

10km Tempo

The usual 10k tempo run in the gym. Crank up the treadmill as fast as it goes (16.1km/hour) then sweat a lot whilst getting funny looks from the Pymble cougars.

Felt really comfortable today. Covered the 10km in 37:38.

Monday, March 01, 2010


Started studying today for my next round of accountancy exams. Yawn.

10km easy in the gym in 43:49.