Return With A Plan

It has been some what in absents that I have run this blog of late as a blog to run on running is not much run when there has been no run. So with the run back, to some degree, it is once again time to run the blog on the run.

After a run of injuries that made me feel like I was turning into some of the vets that ran around at Springwood Athletics, from the autobiographical days of teenage confidence and beliefs that no one could be injured that often. It is with great joy that I seem to be at a point that I can complete more than one run a week without spending the next 3 days icing the achillies back to normality.

So now with renewed confidence it is back to training. Even in this current modified state of 30 minute runs over relatively flat tracks. Relative of course being a relative term, or as one might say relative is as relative does. None the less it is training and a plan has been hatched with the hope of building to an disclosed event of undisclosed distance, duration or date.

To help in these so called goals. Though it is tough to measure the achievement of a goal set with no disclosure of date, duration or distance I must admit. It has been decided by various sections of the BMMC that the requirement is to publish planned training. To be followed by confirmation of completion or in all likely hood neglect of completion.

Thus being said, in so far as typing can be considered a verbal dialect here is said plan from point of return to regular exertion to weeks end, week one of the "Return With A Plan":

Thursday 23rd July

Planned

Run 30 minutes easy (though I am not going to write easy anymore for all know when I train this is a given).

Completed

Run 30 minutes 16 seconds. Took the car over to Knapsack and established a new variation on a run for BMMC records. Decided to call it the espresso run in that it is short, lively and gets the heart going. Basically ran from Knapsack oval behind club house up access trail to main lookouts trail. Turned left at quarry exit, down through quarry and up to the dirt jumps down opposite side trail to Lennox Bridge. Round and up onto walking track to Elizabeth Lookout, up main trail to single track across to Marges Lookout. straight across to single tracks onto what shall now be known as Spaghetti Ridge. From here it is a little difficult to determine the exact route as I just took random single tracks until the watch clicked over 26 minutes and I worked my way up tracks that followed the spine of the ridge towards main lookout trail. Turned left and exited at Locked Gate. A great short sharp run to be repeated, possibility dare I say it to turn into fartleck circuit in future.

Friday 24th July

Planned

Nil, I did say I was up to running every second day so there. . . no excuse needed

Saturday 25th July

Planned

Run 40 minutes flat and easy

Completed

Run 4o minutes 32 seconds. Friday night I thought who can I run with who might be interested in a road based flat run. So It was turrets man himself Whollie called up on the phone to escort me around the streets of Glenbrook. Started at the house of ants and trailed around 'The Brook' past Lapo and the giant model railway. Circumnavigated past the Aussie Pyrenees and the Lagoon back 'The Brook' and through the lane ways of Glenbrook back to the house of ants (having accompanied Whollie to base camp first). Joined by The . . . Kiwi and Dr Phil who it must be said raised the level of conversation considerably.

Sunday 26th July

Planned

Its that every second day thing, so nil

Completed

Nil, this is getting easy at this rate I will be able to do at least half the planned training program. Did get down to M7 to see the recently finished Sleep Train and the finishing Dr Phil. Pumped by performance. Would mention more but fearful of litigation (see link to Sleep train for legal stance)

Monday 27th July

Planned

Run 30 minutes

Completed

Run 30 minutes 2 seconds. A return to the espresso run. Followed to the tee until onto Spaghetti Ridge and then did the random track thing again. Ended up finding new single track that gets right in behind treatment plant. I have a new found love of Mt Bike Track creators. Also finding the recent purchase of ipod contributing exponentially to enjoyment of run. Today's music of choice Spiderbait.

Tuesday 28th July

Planned

Cycle 1 hour , most likely around Penrith Lakes to avoid issues with a sinking sun.

Completed

Cycle 1 hour, 30kms around Penrith Lakes. Was joined by GPB and having discussed the merits of an easy ride such was enjoyed by all. It must be said that having worn the new retro cycling kit for the first time I am now certain that it was the cloths that got Marco Pantini his TDF victory in 98.

Wednesday 29th July

Planned

Run 30 minutes

Completed

Run 31 minutes 26 seconds. I am beginning to thinks the factor that will get me back running longer distances on wonderful hilly trails will be the inability to come up with a decent variety of interesting 30 minute runs around home. Blue Mts truly needs 1 hour runs at least to get the most out of what is on offer. Having said that I shudder at my memories of low land running in the early days of in the rehab centre so greener grass I eat and see ahead still more.

Took the old school course out and down Rusden through the Aussie Pyrenees up to the arches over The first colonial crossing mans station along Borrea. Up to the top entrance and around the home trail via short cut to finish back at the Mansion on Marshall. A run of moderate hills and Achilles feeling good. Looking forward to doubling up running days for the first time in months.

Thursday 30th July

Planned

Run 30 minutes (wow 2 days in a row)

Completed

Run 30 minutes 9 seconds, having planned to run in the am and having posted this excuse as my reason not to journey to the rehab centre for a pm run with GPB decided it was much nicer in bed than out of at 5.45am and failed to venture into the morning air as originally planned.

Thanks to the visiting gas man was gifted a leave pass from Gnome HS following my last class at 1.20pm and having seen to the requirements of supervising a tradie was off to Knapsack Oval at 4.00pm for a quickie around the espresso run. Running solo as has been the trend of late felt bloated (most likely value meal consequence) so was surprised by the similar time to previous espresso run at which I had felt much better. Actually varied the standard plan at Spaghetti Ridge and tried to reenact last visits paths with success due to the enjoyment I experienced on these trails last visit. In particular the lower regions that provide view of Glenbrooks Prided treatment plant. The valley out really being the motivation. End all at fun time, music of choice today Greenday (with Ben Harper having got me round lat night). As previously stated WOW two days two runs, building-building).

Friday 30th July

Planned

Mt Bike 1hr with Gnomes

Completed

55 minutes Mt Bike. Sent a very relaxing afternoon round the back end of Knapsack Reserve with 3 other like minded educators from the house of the Gnome. Otherwise known as Gnome H.S. No Gnomes unfortunately as I forgot to hand out permission notes with the gnomes go skiing expedition on this coming week, followed by gnomes do C2S and the recognition of excellence amongst gnomes ceremony a week latter.

Super fun though. Almost as much fun as reading people tell Sleep Train if he is good or not on CR. Wonder if any of them have noticed he doesn't participate in their convo's at all? Very Funny.

Saturday 31st July

Planned

Run 1 hour

Completed

1 hour 1 second run, went solo this morning as it appears I have lost the touch when it comes to drawing training partners. Will need to spend some time deep in reflection about my choice of rexona sport I think.

Took on a Mansion on Marshall special this morning the Spurwood loop. Went through ups and downs in terms of how I felt but was very pleased to have reached the Simpson Mural in 51 minutes 47 seconds needing to room the home trails for 8 minutes (and a bit) to get the plannned 1 hour in. Pleased to be back with a trail based 1 hour run but still looking foward to future weeks were the 1 hour run will once again be the week in runs and the long runs get uop over 3 hours again. Music of choice for todays run, Lily Allen

Sunday 1st August

Planned

Cycle 1 hour 30 minutes

Completed

Nothing, just had a 10 minute internal monologue as to whether or not I can use to word completed when it wasn't. Off on Ski trip with the gnomes today and the departure time is some what earlier than I had thought it was going to be when originally planning the week.

Overall a happy week for me. This accountability thing of post the plan at the start of the week certainly helps push you out the door faster than she who must be obeyed pushes me into the kitchen when she want dinner.

Weekly totals

Run, 4 runs, 2hrs 31 minutes 38 seconds (together looks ordinary as this would have been part of a long run pre injury but small steps)

Ride, 2 rides, about 1hour 55 minutes (1 road 1 Mt Bike)

BMMC Open Up New Rehab Centre

Some might call it an epiphany, others the simple observation of what had been obvious from the outset. Either way I think Mr De Bono will be proud. Having, for too long I might add, looked down upon the Low Landers with my rightful levels of superiority ringing through my mind. I have recently discovered reason to venture in and associate with their ideas of running. That is running without trails, without trees and most importantly running without hills.

I must say my initial response to Super Simon fixer of all tings broken. When he instructed me to try a run of 30 minutes without hills was of disbelief. Possibly even a complete lack of understanding that such ideas could be planned for rather than being undertaken due to a lack of planning and understanding of what you thought would exist on a new trail.

But no he repeated said statement and it was with confusion that I departed his offices with the difficult task of finding a flat run in BMMC territory.

As I drove home I struggled with my environment, as I often do teaching in the Low Lands, and began my ascent into Gods Country via the usual route of Old Bathurst Road. Oh to feel the beginnings of altitude again. It was at this point it came to me. I have had to go up from the low lands to get into the mountains. Which can only mean that they are down there and don't go up or down.

There is a reason such a place can be positioned so near to BMMC after all. Not just to place the two ends of the spectrum within visual connection to remind us of how the other half live. The Low Lands were meant for BMMC to use. To open up the inaugural BMMC injured athlete rehab centre. And so it is I am able for the first time in 2 months to make the following running training entry on my Blog:

Saturday 11th July
Run in the BMMC Rehab Centre (formerly Known as The Low Lands). Was joined by The Fattening Kiwi who is also on Rehab following GeoQuest and the BMMC outreach program GPB (wanting to now be called "The Low Lander, why he thinks he has any say in the matter I dont know). Commenced at the house of logs and circumnavigated the bridges in a touch over 35 minutes, with a couple of breaks to leash and unleash (I know many of you are thinking GPB here but no) Kiwis dog (Named what ever Maori for male is).

Happy to be running again. Pulled up not to sore just a little tenderness in achilles still. Hoping that the usual ice etc (without rest please) will enable another venture into the rehab clinic in the next couple of days.

And so let it be said " I hereby open the BMMC rehab centre for all future BMMC members to use as required. With the knowledge that we are in fact not lowering our standards but utilising a valuable resource that was ours to take from the beginning"