Smith Family Challenge - one click - to restore good karma

One click:  right now, not later 😊   http://my.thesmithfamilychallenge.com.au/alexunsworth 

 

 

Or read on …

 

 

 

Dear Friends & Colleagues

 

Apologies for the blast email !

 

I am doing the 100km Smith Family Challenge this weekend

 

I did this many years back so can vouch for it being super tough … and I've put on a few years and kilos since then

 

Our team will be rampaging over 100km around the mountains overnight - orienteering, running, tackling Aussie wildlife, biking and swimming across ravines

 

And most importantly raising $850,000 for The Smith Family (for my UK friends, this is the equivalent of Barnados)

 

We are at $550,000 so far of the 850k - our team is close to taking the top spot on fund raising – and I need to up my game!

 

Can you SPONSOR ME please - http://my.thesmithfamilychallenge.com.au/alexunsworth 

 

Clear some cobwebs, grab yourself some karma, and help some serious causes

 

 

Cheers,

Alex

 

 

 

 

 

 

 

Kitesurfing 1,000km to raise funds to cure MND

 

I'm super busy - I just need a big pink button to press Super busy? Quick karma fix? Click the pink button  58 seconds to spare?  ...  Quick video?  On Sunrise breakfast TV – interviewed by Kochie   The team has raised $75k plus, I need to catch up Or delve deeper … For over a year I planned and trained for this expedition - to kitesurf 1,000km along the Great Barrier Reef, to break the longest kitesurf journey record, and raise funds to cure MND (motor neurone disease or ALS) The rest of the team are currently 730km along and in all sorts of pain, but I am typing this from Cairns Base hospital after wiping out and breaking my femur. But I will be fixed-up soon, in six weeks I will be walking again. My leg is debilitated but will recover. If I had MND, I would be facing a 27 month death sentence. I am lucky. And our emergency drills worked like clockwork, so the incident was contained, I was out of there, and the expedition resumed rapidly. So the team are kiting harder, more determined, and are asking you to dig deep, as they are doing, to donate to the cause, which is funding to find the cure to MND (ALS) - the project we are backing is a very specific tangible project - using zebrafish as the model rather than mice - to speed up the science to get the results faster. All donations go to the cause. The kitesurfers themselves paid for the support boats/logistics. kitethereef.org/donate What is the charity again? Where are $s going?  The MND project is using bleeding edge science, at Macquarie University MND Centre – using zebrafish rather than mice – genetically modifying them so they are transparent with spinal cords that fluoresce, so you can see individual neurons die real time under a microscope, to speed up the science by 100x – they are four years down, and getting massive traction – they simply need more $s to get over the line. Dead simple – understanding the disease is literally in their sights. If you want to know more - we can go to the lab or I can send you some deeper info All the $s we raise go to the actual lab to the guys doing the science, zero admin leakage, no $s into the charity ether – total clarity of use e.g. One person donated $50k and it bought a $50k microscope – this is the kind of charity it feels good to support – with transparency of use of funds, and results, a good chance of a real outcome. And btw, not a single $ goes to the kitesurf event – that is self-funded This article in the Sydney Morning Herald explains the science  MND is Motor Neurone Disease is also called ALS once diagnosed you have 27 months to live it hits at random, there is no clear explanation for the cause, it can hit any one of us no treatment no cure Dr Nick Cole runs the MND project we are supporting – he too is on the kitesurfing event, putting it all on the line The event - Kitesurfing 1,000km across the Great Barrier Reef – is totally insane The kitesurfers will each kitesurf 1,000km –this is NOT a relay – right now they are 730km down – live GPS reading here kitethereef.org/tracks The event is pre-approved by Guinness World Records – if they complete it it will get the longest kitesurf journey record We have interest from all quarters – fundraising for the Kite The Reef side alone just tripped over $75k – with promises for the same again coming in. Even Richard Branson wrote up an article today on the project Bit of shark activity out there yesterday - the Cairns Post journalists that is - but we are in their territory, no big deal, but reminds you that this is for real  Tomorrow the kitesurfers have a big day – I will get into more detail and keep you updated - pre–dawn start, 200km hopefully to Forbes Island Meanwhile – dig deep – it feels good to donate to a cause when you know there is total clarity of the use of funds www.facebook.com/kitethereef Twitter: @kitethereef www.kitethereef.org All the time in the world, even to listen to 4 minutes of ABC radio: https://soundcloud.com/abcfarnorth/injured-kite-surfer-alex-unsworth THANKS FOR THE SUPPORT Donate to cure MND

This is a personal email from me Alex Unsworth - I've just trawled my Outlook contacts - apologise if you're not into it - I won't be offended if you click below - otherwise I might update you again when they smash the record Unsubscribe www.kitethereef.org Like

 

The blog is alive again

Quick sw session at Yarra. Practicing tack turns on the surfboard. 3m swell waves crashing over the groin. With Fafferall. 

#35 - 7ish km, 4 days to go

Lunch time jog round the Domain to the Opera House and back. Felt ok. Feel like I'm recovering from the aches and pains I've been suffering the last 2 or 3 weeks, though even after such a small distance there was some good twinges in my knees.

Since last Thursday I've been dabblin in Amino aicds and protein powder. I went to one of the sporty looking health food shops, decalred my total ignorance and my aches etc, and left with two potions. No idea whether I can say they've helped. But I've been taking it every day for almost a week now.

Pasta for dinner tonight - this is the bit I like about runs etc - the carbo-loading!

#34 - Not a lot done in a week, but a lot in the weekend

It's taken a full week for the pain to fully subside from the 2:10hr run last Sunday. I aided the healing - a tad late - with some physio on my ITB on Thursday, and a massage yesterday.

As for exercise. A 7km-ish run last Thursday. And some splashing around in the water on the weekend. Maybe 100m total swimming. Atrocious - - I can't believe the effort I've put in over the last few months and it all seems to be falling apart in the final few weeks. It was that City2Surf that began the downfall I think.

Anyway - 6 days to go.

But on a much more exciting note - me & K got engaged the weekend. Yipppeeee. I'm totally joyed. As is she. And I'm even slightly surprised how well I've taken it! Never one to be good at actually making a decision, I am however normally bloody glad when I do. And now instantly, I know it was the right thing to do. And for all the right reasons. But the soppiness should be for another forum.

I had thought of delivering a ring at the end of the marathon. But then I freaked that maybe I wouldn't complete the bloody thing and that it would end up being a double disaster. With all those overtones of failure.

So the romance and warmth Queensland seemed the right place to make the plunge.

And in hindsight the way to go. I'm very happy.

#32-33 - Only 12 days to go

What a disaster the last few weeks have been. Work has totally screwed up my training. I did the City2Surf and hardly move a limb for three days. I eventually mustered up 500 metres in the Cook & Phillip pool on the Wednesday. Then 1km on the Fri. And kitesurfing the Saturday. And about 400m on the Sunday.

Then #32 - the biggish run the Monday lunch time - I ran part of the marathon course - about 1.5hrs worth. Wow that hurt me a lot. So much so I didn't run again for six days. I was also working 14 hour days - up to 18 hours on two days of the last 14. FK - why do I do it to myself. Well the busy few weeks are over as of today so hopefully I can kick back for a week? Can but dream.

So I made it to Sunday alive, having fallen asleep at 8pm on Friday night. So Sunday I just had to get a decent run in before starting the wind-down 2 weeks. Laden with irony given that it's not hard to wind down from the training schedule I never quite managed to achieve. Anyway K came with me on the bike which was nice. Gave me the impetus to make it a decent run. I did 2hrs 10mins inthe end, along the Cook River cycle path. Not a bad bike ride path. As for running, I was not tired after the time but my legs were bloody well killing. So I stopped and cycled the bike back - giving K a backie.

As I say, 12 days to go....

...that's 4 min 53 sec kilometres I was running!

...I came 3,947 th out of 50,000 finishers

and my official time was 68 mins 20 secs

fan-bloody-tastic

#31 - An awesome time at the City2Surf (14km in 68 mins)

Yesterday was Sunday and City 2 Surf day. So today I hurt.

I had an awesome time. And also did an awesome time - 68 minutes 20 seconds. Here's the proof (deduct 8 mins 8 secs for when the group 3 gun was fired).

...there I am in yellow, with proff af my time!

My target time was 75mins for the 14kms, which is not totally arbitrary. In order to get in the first group you must have completed it previously in sub-75mins.

This year I was starting off in the third group with the other amateur first-timers. We were still in front of the "back of the pack" which is where the gorilla costumes and budgie smugglers hide out. So next year I'll be in the first group. Weyhey. Yippeedidoodah.

City2surf is a bit of a Sydney institution and like the London Marathon people line the streets all the way from the City to Bondi. The course follows the Old South Head Road past Rose Bay and up "Heartbreak Hill" which is a 2 or 3km of pain as you gain height over the headland. Tons of people from the office were doing it - 5 of the 8 that sit around me. Sydney people are so annoyingly fit.

I was very excited...this is the first decent organised event I've run in. I was a good boy and went to bed early the night before having consumed pasta til I could consume no more. It was then I realised I'd left my trainers and shorts and the tape for my dodgy knee at work. Oh well, will have to go via work in the morning then.

Morning came. I woke before my alarm. This is an extremely rare occurrence. Almost unheard of. I was very excited.

So it was beans on toast and a cuppa while I awaited my taxi. No taxi. Phoned and engaged. Bloody annoying. So I scootered in leaving the Vespa at the office. Very excited. Got my bib number. Downed a litre and a half of water. Ate my high-carb gel thing and joined my group at 9 o'clock.

Fortunately I'd parked on the wrong side of town for my group so I had to enter from the start line, rather than from behind 20,000 people. Of course the marshals are not silly enough to let you just amble up and squeeze in at the front, ahead of all those people who've been camping out since 7am.

But they are silly enough to not block the holes in the hedge. So I followed a couple of other cheeky buggers and got myself to about 30 people back from the start line. This would later save me minutes on my official time, as I was across the line a mere 30 secs after our gun was fired.

In the meantime I needed a pee. As soon as I'd settled into the waiting masses. Badly needed a pee. Damn. One and a half litres of water pushing up against the gateposts. I'm not very good at waiting for the loo at the best of times. Full of nerves and energy and 1,500ml of water I was exasperated. I bounced up and down wasting valuable energy for 28 minutes til our gun was fired.

So for the first 2km all I could do was think about my bladder. I spent the whole time looking around for strategic hedges or alleyways but the streets were fully lined with the plethora of different flouro jackets of the fire police hazmat volunteers st johns ambulance marshals crowd friendly management and regular punters. At Rushcutters Bay I spotted four blokes darting towards a strategically placed hedge. Phew.

Phew.

Ten yards later I ran past the official toilets.

All good so far. Legs feeling fine. I was really enjoying running with the crowd and dodging and weaving through the masses. From about this point on the terrain seemed to be up-and-down for most of the rest of the course. Up to Edgecliff and then Down to Rose Bay. Then up the dreaded Heartbreak Hill. And Down Military Rd a bit. Then up something or other and the down something else again.

Good fun on the way - lots of music blaring from flats and bands on pub balconies. The odd "oggy oggy oggy..."

Anyway I had this 75 minutes target at the front of my mind the whole way. I was struggling to benchmark my progress because I couldn't see any mile posts. I asked some bloke and he said 4 and a half kms. OK I thought - good going - about 5 minute kilometres. Ten minutes later I asked some bloke again. 4 and a half kms he said. OK not so good. That makes it 7 minute kms. No-one knows. So I decided to ignore all that stuff and focus on running.

Eventually at the 9km mark I worked it out. I was at 46 minutes and tracking at just over 5 minute k's.

Wow. It's not long after that I got the first decent glimpse of the sea past Bondi. Stunning. I'd hardly noticed but the day was a gorgeous one. Crisp unblemished blue sky and the sun shining down. A stunner.

So I did some thinking (not much) and decided that if I pushed it only slightly I could do sub-70 minutes. I was buzzing and had just got a shiver up my back as I got to the top of a small incline. So I stupidly pushed up the pace a touch. I had no pain in my knees or hips or anywhere. That was to come later!

So off I went. Running as hard as I could to the finish line. The last mile is a hard one - - you get to the promenade at Bondi thinking you're at the end. Then you have to run right across it and double back on yourself.

...I really couldn't have gone any faster! This one doesn't do much for my running-rep...

I went hard but too early and realised I couldn't keep it up. So I slumped for a minute. Then some bloke in a red shirt whizzed past me so I latched on to him and burned to the finish line. Hands in the air.....I heard my name shouted from the crowds. The voice was familiar - I knew K would make it to the finish line for me - and a scream of relief as I passed the line. 69 minutes and 28 seconds.

Yes. F'in yes.

#30 ish - Swimming & yoga & physio

Took a few days to recover fully from the weekend's big bike ride. Monday I did yoga down in Bondi to get some stretched in. Not been before. Not sure what brand of yoga this one was but it certainly got me stretched out - aided with chairs, polystyrene blocks and belts.

Tuesday was 500m swim (10 lengths) at the Cook & Phillip pool - really good $5.80 for an indoor heated 50m pool.

And this morning was a visit back to Clare the physio to check out the ITB problem and give the leg a good massage. Also been doing some more ITB research lately, here's a great website to start from: www.itbs.info. The good news is that there's been a massive improvement since my last visit despite the big bike ride. I've mostly been a good boy doing my stretches and squat things almost everyday, and they seem to working.

"City 2 Surf" is this Sunday (www.city2surf.com.au). 14km's from the Sydney CBD out to Bondi, up a long hill fondly known as "Heartbreak Hill". I'm aiming for a 75 minute time. Let's see how we go...!

#27-29 - The Katoomba Ride: 230km cycling to the Blue Mountains...

...now that really did get my knee in a frenzy. It's 115km from Bondi to Katoomba (each way), and you gain 1,000m in height.

I class the ride as marathon training. Especially after a week during which I didn't run AT ALL, though I did manage 700m of swimming on Monday. Last Friday's big run had really knocked it out of me, and then I got a bit lazy as well. On to the ride...

DAY 1, Saturday:

A 6am start and we were 70km's-down by breakfast time at 9:20am. This is the second time we've done this ride and we were following roughly the same route and schedule as last July's effort. Poached eggs and baked beans at the excellent cafe behind the "servo" (Oz for petrol station) in Glenbrook. A good start!

We had a great run out there. A crisp morning, ie bloody freezing. I had my stockings and Gore Tex on. And J had opted for full winter gloves. We've both discovered the joys of ear-warmers!

The route is through the City, then along the beautiful Parramatta Rd, then onto the hard shoulder of the M4 motorway at around Homebush. Even at 6:30 in the morning the traffic was building up and frenetically trying to catch orange lights. The P. Rd is not what I enjoy about cycling. The M4 is a big improvement. Still a few cars but we have our own space in the form of the hard shoulder with only the odd shreds of blown tyre, and dribs and drabs of spilled lorry-loads in our way. It's great that you're allowed to cycle on the motorways over here.

At the construction site which is the new flyover for the M7 we merged with two chicks and a guy cycling our way. We hooked up with them all the way to the base of the mountains which I really enjoyed. It's good for motivation and great for efficiency to get in even a mini-peloton (I steered clear of leading!). The girls were triathletes one of whom appeared to be in the national team.

Anyway, the final 5kms before getting to Glenbrook (167m altitude) is a killer. After 65km's of nearly-flat we got a sudden awakening on some very steep hills. But the thought of breakfast only minutes away spurred me on and got me to the menu. 3hrs 20mins to cover the first 70kms.

From Glenbrook onwards it's uphill all the way for 45kms. We stopped for the odd stretch but cycled past our intended coffee spot thinking there'd be another quite soon after. There wasn't for bloody ages, so the next decent stop wasn't until Wentworth Falls. We arrived at 12:30 my right knee now really feeling it after been put under some decent pressure for the last few hours. We found a spot in the sun outside a cafe and tucked into a pastry. At this point we really should've eaten more but we were now only 5kms from our destination so we held off. We also should've generally eaten more on the way up.

We now had hours before our clean clothes would be arriving in Katoomba. So, as if we hadn't already climbed enough hills, I suggested we make a small excursion to the actual waterfalls of Wentworth and then take a different route up to Katoomba via the back streets of Leura...

...Great views. But this final stretch really was the last straw. It was probably only a few more miles than the direct route, but we managed to lose a few joules of potential energy cruising down Megalong Rd, before having to gain the bloody stuff again up Megasteep Hill. At the top was our destination, 1'000m high, Katoomba Railway Station. I was nauseous and shaking. But wearing a big smile!

Off to the Flying Fox backpackers (youth hostel) for a shower. The perfect place to stay. Only $58 for a double. Bike and baby-friendly. And the piece de resistance...the log fire and comfy lounge.


We did the same ride last year. At that stage I'd only had my bike a few months and I distinctly remember thinking on numerous occasions on the way up, "never again. I'll get to the top, but there's no way I'll do this again". I'm happy to say on Saturday those thoughts didn't cross my mind at all. Fitness-wise I'm in good shape. The knee (tight ITB) was playing up big-time but fitness was never the problem.

And here's some credit where it's due: The road from Glenbrook to Katoomba is excellent for cycling. There's a decent cycle path most of the way and wherever the road has been upgraded the cycle path has been widened and properly marked out. A very rare pat on the back for the highways department! (On the way down it's nowhere near as good for some reason??)

DAY 2, Sunday:

We ate at Niagra which does great food but in that great Aussie tradition is lit-up like a supermarket. I had pork something-or-other which was fantastic. My tyre had deflated overnight so we piddled around with that for a while. I proudly (stupidly) boasted that it was only my second puncture since I bought the tyres over a year ago. One minute later the new innertube blew with a big bang as I'd not put the tyre back on right. The friendly proprietor Ross took our pic as "he doesn't get enough cyclists staying".

Men at work, outside the Flying Fox in Katoomba

Breakfast at Isobar didn't compare with the food the night before. And then it was off...down hill for the next 45km's! Wayheeeeeeyyyyy....

Our arses were badly bruised and tender! And my knee was bloody killing me. So we stopped at a servo for some stretching and Panadol and Nurofen before continuing a really good pace. The first 70km of the day - to the McDonalds on the freeway - we did in about 2 hours. J led all the way so I could slipstream him and reduce the pressure on the knee. That worked really well and meant we could keep the pace at the high 30's (Kmph). My first "Deli Choices" turkey and cranberry for lunch and I also made a good effort to keep my belly stocked up all day.

The final slog is a real slog. Really puts perspective on how enormous Sydney really is - or at least how sprawling the Western Suburbs are. We avoided Parramatta Rd by map-reading our way through the rabbit-warren back streets. It took us another 2.5hrs ridetime to do the second (45km) leg of the day.

Home just as darkness fell. A great trip.

#27 - Off to the Zoo - longest run every, so far

Today Lacjy & I ran to the zoo. Another f'in beautiful day in Sydney! Took us 1 hour and 33 minutes to do the approx 18kms. Lots of steps and small winding hilly bits as we followed the northern edge of the Harbour around to the zoo.

I survived intact, though obviously my legs a feeling like they've done a good run at the moment. Hopefully stepping up to 25km in the next few days.

Here's the rough route of the run to the zoo. About 18kms return. Beautiful, with stunning views of the harbour and the small bays along the way. And the odd flight of steps!

#26 - I also dabble in cycling...

Today was another run/swim to North Sydney pool. 14 laps. Feeling good after this bout of exercise - I went to yoga again last night which stretched me out a bit. Prior to that I was as stiff as I've been - the yoga instructor was horrified at my inability to do the most basic of movements. Just planning a bike ride for the weekend and came across this quote which I think is good:

"The model... male spends more than 1500 hours per year on his car; driving or sitting in it, parking or searching for it; earning enough to pay for the vehicle, the tolls, the tyres, the insurance or the highway taxes. These four hours per day for gathering his resources for it do not include his transport-related dally-ing in hospitals, traffic courts, and garages, his sitting time before the TV to be sold a new model, or the time needed to earn or enjoy the travelling on his vacation. In terms of lifetime invested, the average (driver) attains four miles per hour. In countries without any transport industry, people walk at this rate wherever they want to go.

Man, unaided by any tool, is quite efficient when he moves. He carries one gram of his weight over a kilometre in 10 minutes by expending 0.75 calories, which makes him thermodynamically more efficient than any motorized vehicle and most animals, such as rats or oxen. He is still less efficient than horses or sturgeon

A century ago, however, the bicycle appeared. It lifted man's self-powered mobility into a new order, beyond which there can be no further progress. On flat ground he can travel faster than on foot and do so using only one-fifth of the calories he would have expended walking. He can now carry one gram of his weight over one kilometre expending only 0.15 calories. Equipped with a bicycle, man does better not only than any machine but also than any animal." - Ivan Illich

This pic popped up in my inbox today... One of those pictures that says a thousand words that I was having trouble expressing myself [London Underground Service Information]

#25 - Back into the training - by swimming

6km run and 20 lengths at 50m a pop, adding up to a whopping 1km. Lachy and I ran over the bridge from the CBD to North Sydney pool. A great idea if I do say so... Bit o' fitness, but with less pounding on the knees and the weary joints than pure running.

It's $4.90 (2 quid) to swim in the open air on a fine 23 degrees sunny day. The water was plenty warm enough though not great to taste (salty and heavy chlorine). No crowds and plenty of space. Excellent.

Last week was poor but I'm right back into it this bright cheery Monday. Kt was back today as well which feels good, lovely to see her. I surprised her by meeting her at the airport. I had to wait an hour as there were 3 planes arriving from Bangkok at "6ish" and I wasn't sure which one she was on. It's not a cheap decision - the people who make the Australian Tax Office look charitable charged me 18 dollars to park for 70 minutes. B'stards.

I'm gonna start focusing on food and yoga as well as just the running. So no more big greasy creamy meaty pastas for lunch! And no more lashings of butter with my raisin toast/full fat cappuccino brekkie. That'd be a good start. See what's disappointing in a vain kinda way is that despite having run 216km in the last 9 weeks my belly still looks very beery, and I haven't even been drinking that many beers...

Had the 'flu - - the plan is really collapsing

Had the "flu" or a cold for the whole weekend. Typical. Felt really crappy a few hrs after Friday's big run then deteriorated. So no running for the whole weekend. This is a disaster as I really needed to get a big weekend run under my belt. Only 7 weeks to go and I still haven't done one.

Until last week the gap between The Plan and The Reality was narrowing. But now there's gonna have to be a big pick-up for me to reach the peak before I have to wind-down...

#24 - Wow Sydney's awesome. But feeling sad about London

Just back from a really great lunch-time run over to the other side of the harbour. Lachy and I ran over the bridge and out to Cremorne Point.

Stunning views out there. Really stunning - makes me appreciate living in this stunning city. Perfect blue sky, not a cloud to be seen. Still, clear, crisp views over the calm water back to the Opera House, the city, enjoyed best from the path around the Cremorne Point and to Mosman Bay down those neat little lanes through the trees.

I was also well over the pain and discomfort by then and enjoying the running - "jogging" I think I should really call it given the pace. Or maybe trotting! The first few kms as we went over the bridge were not fun. I had come into work this morning with a cold. It being a Friday morning a few people asked me if I'd been "out on the turps" last night - one of the quainter colloquialisms of this fine land. I hadn't but I was dribbling snot, my sinuses grieving and shopping bags hanging under my eyes. But a couple of coffees, a Lemsip and a chicken & cheese jaffel [that's Aussie for toasted sandwich]...I was ready for action.

We were originally planning to run to the zoo but had settled on a shorter one cos of my weakness. In the end we ran just as far, maybe further and up and down a bit. I really started to feel weak at about the 10km mark. And the last km the pain kicked in at my hip. The same grating that I was getting a few weeks back that got me going to the physio. My ITB problem is far from over, and I really think it might even be worse by the time I get to the big day.

I went to "Yoga for runners & cyclists" on Wed. Which I've been thinking about for a while but I was a bit shy and had been putting it off thinking I should master some of the yoga basics first. Well - as is often the case with these things - I now wish I'd gone earlier. It was excellent. 1.5hrs including some great relaxation time at the end. We did some of those ITB roll things where you roll your body over the roller on its side, and other good leg-unstiffening stuff.

But the bad news today of course is on the other side of the world. I woke in the night to a text from my mum "3 bombs in tube stations and one on a bus" it said. I deleted and resumed my sleep - thinking it was one of those occasional SMSes that gets wedged in cyberspace for a while then gets dislodged and lands in your inbox an age after it was sent, ie one that she would have sent only 2 weeks ago.

Well I was wrong. In my email inbox when I got to work was a message from Malarky (who I've mentioned before - he ran the London for the first time this year)....

"Various tube scares in London today the nature of which is not known at time of writing. Victoria and Northern Lines have both been suspended at the time I was trying to get on them.
Police everywhere etc.

I just hope it is just a false alarm............................

The atmosphere here is a worried one. Being in Sydney must be safe and given England are currently kicking the Aussies in the first test 97 for 5, British morale must be good with you."

Well it's clearly awful. And I have had many thoughts about all this stuff lately, which are probably for another forum. Or at least another time. It's 4:30pm Friday at my desk and the beer trolley has just trundled by.

Also been missin m'Katie this week. Three sleeps til she's back. Distance and fondness and hearts.
Keep on movin'

#22 & 23 with 60kms on the bike in between

Friday was a big big lunchtime run. The usual ports stuff with Goo & Laka, including all the wharves. Then Goo left it at the edge of the city while the two of us went over the Harbour Bridge, under it on the other side and back again. In true Aussie rules-enforcement stylee - the bored-shitless-security guard stopped us in our stride as we running on the cycle lane. Clearly we were a big danger to the integrity of the bridge structure - either that or the sole cyclist who crossed the bridge as we did. Or maybe I should be kinder - he was probably just after conversation, bored looking out for Al Queda.

This 13kms run was painful. The most painful yet. I got back and my legs hurt lots. Odd given I had run the same distance once before on hillier terrain (yet slower last time). I;ve just looked up an old blog-entry to see me promising a 2.5hr run a few weekends back. Still not near that target. But I've just signed Laka up to run to the zoo with me on Friday lunch - that's about 18kms total I think.

The chart's looking a bit better - if I include the 60km cycle (at quarter of the distance to convert to running), then I managed 42kms last week. The "plan" line and the "reality" line are at least now starting to move closer together, even if they're still 20km apart!

Then there was the cycling on Sat am - me & J, Bellevue Hill, La Perouse along the Anzac and back to do a couple of laps in Centennial. I was tired - remember I'd done that painful 13kms only the day before. But it was nice - the best bit being vegemite (I do long for the real thing though) and toast and coffee at miserable-ladies' cafe at La Perouse.

Then I made up for all my good work with a UK-stylee big night out. A 30th followed by a party in a pub and a late night. So no gentle Sunday jogs - but a massage instead. Which got my sinuses going crazy - felt good on the bones - but I spent the next 2 hours sneezing and sniffling.

So that brings me onto today - not feeling exactly on top of the world. Missing K as well - she's been away now for 4 days. But A dragged me out for 6.5kms of the usual. In the sun - it's mid-winter now - but beautiful weather

#21 - I'm way behind against my plan

A nicer run yesterday round the ports with AM and AR. About 8-9km, flat, no funny stuff on steps. though we did stop for a few push-up breaks which are surprisingly good to do as it at least gives the legs a break for 30 secs. Felt OK fitness-wise at the end of it.

I've just had a look at THE PLAN. Back in the beginning I took a suggested programme for a first timer, the easiest one there was, and stuck the numbers in a spreadsheet.

I've really got to step up the distance I'm doing...on course for a half-marathon at the moment...

The red line in the chart shows where I should be (km per week). The black line shows what I have done to date. I've really got to step up the pace, or at the least the distance! In my black line I also include bike rides (I take a quarter of the distance though to convert from cycling to running-equivalent). As AM just said - looks like I'm on track for a half-marathon. But that's just not gonna be good enough...

#21 - Ouch that hurt

Only did 5 or 6kms with B and M from the office. M put me through my paces. We did the Domain/Woolloomooloo steps/Opera House route but fast.

Started off OK, but M gradually sped up. I decided to keep with him not realising that he would go faster and faster and faster. "Like Darth Vader was breathing down my neck" was how he described it afterwards. I was determined and stuck with him but was breathing heavily and certainly struggling.

Just as we were getting to the Opera House I was really contemplating letting him get away and walking for a few minutes. So I was more than glad for M to stop and wait for B to catch up! A welcome minute's break, some water and the final sprint to the finish.

A poor effort on the weekend though - prior to Monday the last run I did was the Wednesday before. Though we did a great bike ride on Saturday. The forecast was rain but we decided we'd touch base at 5:45am. I looked outside and annoyingly the rain had stopped so there was no excuse to snuggle back up in bed. Having gone to bed at 1:30am I wasn't feeling that inspired. But I was driver and organiser so I could hardly drop out. Picked up J and Z on the way up to Kurungai National Park (1hr north of Sydney). Was starting to get light as we got there.

Fortunately the first few kms are down hill - from the entrance of the park heading in the direction of West Head. I came round gradually as the sun rose and a beautiful, stunning morning was upon us. The ride was short (50kms) but its reasonably tough because of the hills. The first highlight is the views from West Head over to Palm Beach - just beautiful, especially on a still early morning with the sun rising and not a soul or car around.

The second highlight is the breakfast at Akuna Bay Marina. The cafe's apparently just changed hands and they did us an awesome chicken/avocado etc open sandwich. Just enough fill to contemplate the never-ending ascent past the turn off to Cottage Point and back to the van.

I was dreaming of a snooze in the sun on the drive back, but got a call from "On the Cusp Rich" who was off to Kurnell for a bit of kite-in-gale-action. So I obediently made my way down there...but that's for another blog.

I'm generally feeling fit. If my knee gets better (I'm now taking my exercises a bit more seriously) then I should be good for the big day, though my confidence did get a bit of a bashing on yesterday's run. Today I'm gonna go out with AM again to bolster my ego!

#20 - Feeling fit

Went for an 8km lunchtimer with AM. Now running with him (he'll agree I'm sure) makes me realise that my fitness has moved on leaps and bounds. AM dictated the pace and by the end I was barely panting, though I did get a very slight twinge in the right knee, and a few hours later I can still feel that. He on the other hand was red faced and making lots of funny noises down the last km straight down by the Tassie ferry terminal. Planning a decent bike ride for Sat am, up to West Head, assuming it doesn't piss it down.

#18 & 19 - Wow! 1.5hrs of running...I think the marathon's gonna be possible

After a lame week last week I decided I was gonna do a long run on the weekend and settled on 1.5hrs.

It took all of Saturday to build up the courage, waste time in Westfields, and to get hold of a left and a right trainer...? Eh?... Well I bought some new ones a week ago. I opened the box on Wednesday to find that they'd given me two left feet. By the time I returned to the Athlete's Foot shop in Westfield Centrepoint on Saturday, they'd sold two right feet to someone else! And had no more in that model.

They tried to fob me off with some ugly looking uncomfortable cheap pair as the last hours of daylight were being eaten into. I almost caved in but at the last minute decided I was gonna get what I wanted and told them to ring their other store over in Bondi Junction. They had the trainers I needed and some better ones as well.

So for the second time that day I went to Bondi Westfield (I was there before going to Centrepoint). Ahgggrhh...awful places to spend the few hours of free daylight of the week. I got the trainers - some Brooks Glycerin 4, for a whopping $270, very comfy. And I lost the van in the car park.

It was dark by the time I got out to run so I stuck my flashing red cycle light on the back of my cap. Does it get more nerdy than this?

I ran for the full 1.5hrs, and started getting pain in my right knee after about 45mins. It was a hilly route which didn't help with the problem. But it did give me a confidence boost. Even after the full 90mins I felt like I could've gone on for another hour, I was not exhausted. But I was getting bothered by the knee.

I'd run from Tamarama south along the coast to Coogee, then back through Randwick to Bondi Rd and across Bondi Beach and back to Tama. A great route. I even enjoyed myself! I think I've made a big leap in fitness this week and am no longer scared of going on big runs. This weekend it's gonna be 2.5hrs! Bring it on!

The following morning I woke stiff (no sniggering!) but went for a 10min run down to Bronte Beach. K joined me which was a treat. And to my surprise she suggested a few lengths in the freezing cold seawater pool to cool off. After that my body was buzzing and I spent the next few hours high on my sporting achievements! I was getting carried away and when J asked me if I wanted to do a few laps of Centennial Park on the bike I jumped straight in. Off I went and got 29kms under my belt before night fall. A top weekend was then concluded with a top dinner with N&G.

#17 Not much running, but learning to snowboard instead

First run yesterday after 5 days off - my main excuse for the break was a weekend learning to snowboard after which I couldn't contemplate exercise for a couple of days. The boarding was good - not as fun as if I'd skied cos I spent most of the weekend on my arse, but me & K picked it up from never having been before - to being able to haphazardly make our way down the mountain, on green runs from top to bottom, by Sunday afternoon. All good practice for the real thing (kite action).

So yesterday's run was a long one with A - longest lunch run yet. About 10km I reckon.

My route around the ports but with extras: Up to the Hyde Park war memorial and back down to Mrs Mac's Chair, the Opera House, the ports including four of the wharves (last time I did only one), up Hickson Rd and back through the CBD. Had a bit of a twinge in the knee at about half way but nothing that would stop me.

Went back to Clare the physio today. Some improvement since last week but no miracles. My knee still twists inwards when I bend it and the hip still grinds. I left with new exercises to strengthen my gluts.

#16 - Running with a taped up knee

Went for a quick 5km run, ie what was my standard run about three weeks ago (simple round the Domain, the Opera House and up Macquarie St). The taped up knee helped...stopped the knee cap moving around. Did I mention the free leg waxing the physio gave me?

Tonight is drinking, so tomorrow is NOT for running (need to rest my knee anyway!). And then the weekend we're off to the snow (Australia does have a little). I'm gonna try my hand at snowboarding (I have only skied before) which I reckon might be useful for the ol' kitesurfing as well? So no running til Monday assuming I stay away from injury over the next few days.

Uh oh, knocking kneeees alert, the ITB is back

Just back from the physio, thought I'd go check out my crunching hip joint and funny knees.

Last year I had a bit of ITB problem (iliotibial band friction syndrome), ie my ITB is too short partly because of cycling and this causes the knee cap to move about in strange ways and get inflamed at the knee.

This year it's worse, and building on the ITB prob. The symptom is both knee caps moving around funny when I bend my leg, and the knees themselves bending inward rather than the leg bending straight. The reason again is a tight ITB combined with very weak glut muscles. The physio seems to be on the ball (better than the last one). She gave my ITB a good massage and taped up my knee cap to keep it in place. And I've been given those daily exercise you come away from the physio with...

I've got to stand on one leg with heel on small book, and do 10x single leg squats, in front of the mirror to make sure my knee moves in a straight line (ie keep it over my foot, not moving off to the inside), and pelvis straight (fingers on hips so I can tell).

I'm about to go for a (short) run with the tape on my knee to see how it fares.

http://www.nismat.org/ptcor/itb_stretch

#14 & 15 - Flying round the ports to a dodgy hip

Yesterday I did a new run, in fact one I did about a year ago with Phil. The usual Domain stuff, Opera House, then across the Quay and round the ports. I think it's about 8km, and I included all the funny extras, like going to the end of the wharf and up to the top of the park rather than straight across it. Felt really good at the time, rare occasion to run alone at lunch. Could have done the same distance again. Or so I felt anyway.

But today is a different story, with my right hip making some strange noises: it feels a bit like the joint is grinding or loose or something. Also my left knee (new this one) is starting to feel funny.

But I went again for about 5 or 6km with A. And feel OK again.

The longer route around the Domain, Opera House and the ports.

#13 - Australia vs the UK: Running vs Drinking

That's one of the big differences: Over here, ie Sydney, I'd guess that most of our office goes running or to the gym at some point during the week. There's no shortage of people to go for a lunchtime runabout with. I had never, ever, run at lunchtime before moving over here. I know that gym membership's a big thing in Blighty, but there's not so much a widespread culture of fitness. Equally and opposite there's not so much of a quick pint at lunchtime or after the office culture over here. In the park in Sydney of a lunchtime there are numerous clusters of people with personal/group trainers, and there's even "Pain in the Domain" where tens of people subject themselves to, well, pain in the Domain. That's one I'll have a go at next week I think.

So today was out with A (first time), and another variation on the Domain/Opera House route. I finished sweatier, we included up/down/up/down the steps broken up with 10 press-ups and the pace was faster. A led the route and the pace and as a result I pushed myself more than any other day this week.

It's all getting easier - to think not long ago I'd struggle just to plain run.

Almost enjoyable!

#12 - Starting to feel easy

Same as yesterday, with W. I think its closer to 7km. Added a loop of the Opera House into the mix. Easy physically, the only issue is it gets a bit boring.

#11 - Longer at lunchtime

Not done the calcs yet, but prob about 7-8kms. Did the short lunch run, but with a second lap, and up the big steps by Mrs Macquarie's chair twice. Out with W, who can do the distance but is a bit slower than me. Felt good. No major aches afterwards.

#10 - Cracking 4wd action but not much running

Uh oh, the effort's slipping. Short run today - 5km with no gimmicks and didn't feel very good. Short of breath etc.

Spent four days away from town over the long weekend and didn't run a single metre. So my plan is looking a bit wrecked. Last week was supposed to include 46km in total, I managed a mere 13. Can't be doing too much of this or this whole marathon thing is going to drift away from me.

But I did have a cracking weekend. Put the van thru its paces - taking a 100km 4wd-only track from Orange to Mudgee. Awesome. Had to drive down a big cliff and through a river. Camped out in the rain & mist for a few days. Drank 7 different Shirazes in 7 different vineyards in Mudgee. And went horse riding in the Megalong Valley up by the Blue Mountains, K putting me to shame. Top rainy weekend, but my knees did get a rest.

#9 - Steps at lunchtime

5.5kms with A. Went back for more of the steps. And also added a few more by the Woolloomooloo Wharf and in the Botanical Gardens. Felt pretty good. Learnt some good stretches from A.

#8 - Yoga not running

Another tip I was given was do some yoga.

After six days of action in the last seven, my legs were creaking this morning. So I took heed. I just did a "core strength" lunch class, which is like yoga but fortunately required no prior knowledge. Some tricky bits and the odd giggle as I fell off the Swiss ball. But feeling much better now. So back to running tomorrow.

#7 - Knocked a minute off my home to work run

I knocked a good minute off the home-work run, doing the 7.5km in 41mins. I rounded a few corners on the way though, so it's probably more a result of better route planning, rather than faster running.

Despite having two drinking nights since Liverpool/AC Milan (Saturday and last Wednesday) I have held at bay the temptation for the odd cigarette, and quite pleased with that. I'm feeling remarkably well, probably because of the lack of drinking and zero nicotine. Some people I've spoken to didn't drink for months leading to the marathon - while others who did the London recently didn't let the training get in the way of the odd big night out. I'm simply gonna avoid that glass of wine at home temptation and have been refusing K's offers. As I discovered on Sunday morning, having not even had one cig means that your hangover is about quarter as bad as it was in the old days.

I think A from work is going to join in the fun, he did one training run last week though hasn't appeared totally committal so far. But maybe he's just less fazed by it having done a fair bit of running in his youth and university days (unlike me). I think today we're gonna have to get those credit cards out and sign on the dotted.

#6 - Cross training (50km cycle)

The training plans say that by now I should be doind a 20km run once a week. I substituted that with a 50km cycle ride today (about 2.5hrs ride time) which is much more pleasurable - sociable, less pain on the hips. From Bondi to Watson's Bay then La Perouse. Still feeling weak from last week's running though: my thighs (quads?) were very much feeling the last 10kms.

Thee-quarters way round is the coffee stop, which is really the best bit. "No brown bread here mate, white sliced". First bacon in a long time. Yum.

So an aside to this running malarky is cycling. I did a fair bit last year: Around the Bay in a Day (Melbourne), Loop the Lake (Newcastle), Great Welsh Winter Ride, Tour de Malaysia, Sydney-Katoomba, The Gong (Sydney)....that's the first time I've listed them, and I have to admit I'm a tad impressed!

So it's cycling season again and I'm planning to combine that with marathon training. The big focus will be Melbourne which is a few weeks after the marathon. So I'm not gonna train for the bike rides, but doing a few now and again instead of running should be good for fitness and will break up the monotony.

From hot and sweaty to cold and sweaty: Thailand to North Wales

Eating

Yesterday was Saturday. I'm not sure about the training schedules that put all the pain on to the weekend. So after 4 continuous days of running I took yesterday off.

Dabbled at pretend-surfing at Maroubra in the morning and spent most of the rest of the day eating.

I've decided to give my "pragmatic" vegetarianism a break til Marathon-Day, so it was an afternoon cum evening of BBQed lamb sausages, beef sausages, pork ribs, followed by curried "sexy" duck and lamb rack.

I have of course been telling everyone about my new marathon adventure. I get a variety of reactions with one thing in common - everyone has tips & advice. Which is great. I was told last night over beers at the Golden Sheaf that my $25 K-mart trainers are just not gonna do my body any good. I'm to spend $300 on some Asics. OK. But what's more I'm to buy new ones very 200 miles! Bloody hell.

And there's more: I need to make sure I practice running on Nurofen & paracetemol before the big day in case I need to pop a few and don't want my body to react too badly (ie not throw up). And in the same vain - to find out what energy drink they're gonna give us on the day and do likewise to avoid bad reactions in the public domain in the form of sticky brown sludge running down the back of my leg. Agggh.

#5 - Steps and competition

Went out with 3 guys from the office - which made it much more fun. We did a varistion on my usual route which included a long flight of steps. The added element of not wanting to be left behind made me go faster than usual. No pain during, though a few hours later my right calf, hip & knee are all suffering.

The Domain. My lunch route is from the middle of the buildings, out to the left, then across to the grassy peninsular (Mrs Macquarie's Chair), then round the Opera House and back

#4 - Lunch time round the Sydney Opera House

4.5km round The Domain and the Opera House, and back up Macquarie St. I've done this run many times before but it still wasn't good today. Grass cutting was on, and - a rare occurrence - my asthma kicked in and I was wheezy all the way round. Despite mum's wise words!! I wasn't carrying my Ventolin - will be making sure I do in future.

So that's 2 days training in a run. A slow start but at least I'm getting some miles in.

Now being able to run round the Opera House, the harbour's edge and the Domain at a lunchtime is defintely one of the perks of living in Sydney.

If you look closely, you still can't see me running in the background

Bugger - 7.6km, not 10km

I've just got the map & ruler out and discovered - to my horror - that the home-work run is a mere 7.6km, not the 10km I thought.

So my 42 mins time is not as amazing as I thought either - works out at 5.6 min per km. Which is still a bit better than the 6km per min I did for the Nike 10km run. Hey ho.

#3 - 1st decent run, 10km in 42 mins

103 days/14 weeks to go. Back in Sydney.

Today was the third training session, and the first decent run. Last night I slept for about 11 hours (jetlag) and woke feeling shit. Lots of phlegm and aches. Anyway - I'd decided I was to run to work today, to give me a benchmark for what I can do in training and to see if that's a viable way of getting the training runs in.

It's about 10km and I am feeling very pleased with myself right now - having managed it in 42 mins 31 secs. Especially given that before today the longest run I'd ever done was the Nike 10km fun run last October - and that took me 58 mins. The photo at the bottom is me last October.

The home-work run starts painfully, gaining height from Tamarama up to Bondi Junction. I did 9min 30 secs to the lights at the top of Bondi Rd. The next marker was Student Flights on Oxford St - 33 mins 30 secs. By that point the end was in sight and I started to feel pretty good - Oxford St is gently down hill for about 5kms so that probably helped with stimulate the elation.

I had no brekkie before I left - just 2 glasses of fruit juice, and no water while I ran to see if I could. Seems OK. Only problem is that my legs are bloody killing - especially my knees. The soles of my feet are also sore. While my hams are very tight - I couldn't touch my toes after the run despite 30 secs of stetching per leg.

Me and Z in the Nike fun run

#2 - Train in the rain Ireland

The second day of my training took me to West Ireland. Or rather I was in Ireland on hols, and decided that was no excuse not to get the training moving forwards.

Rocked up in Galway early evening so I decided to squeeze a run in before dinner. It was pissing down of course and we were in the centre of town but that didn't stop me, though I had second thoughts a dozen times.

Starting at Eyre Square I was to run down via the docks over the river, around the old harbours, back over a different bridge through town and return to the hotel. A funny run - in Australia there's many people running around, while in Galway I was certainly the only one willing to leave my Guinness for a while and get wet.

Nut a good start running wise - I feel unfit. I ran for 18 minutes and felt totally whacked. Very different to cycling - where I can go on for hours. I'll check the no. kms but can't be many.

(Subesquently checked and looks like 3 or 4 kms on the map)

Galway in the rain - keen audience

Marathon musings #1 - The beginning

My thoughts addressed to Ferg on 26 May, the day after my first session. I was in North Wales.

I'm getting excited...

..."training" began yesterday - with a c30-40 mile bike ride through the mountains with Nick - 40 miles might not sound much but we went over two very high passes - gainng 400 metres to the first one, then dropping right back down again to Lake Vrynwy (incidentally an amazingly beautiful area of the Wales and the world). Then gained 250m, and dropped down to Bala Lake. Needless to say I was quite chuffed about the whole thing, having not done a decent ride for a while, and had the wobbly legs to prove what a ride it had been.

Green green Wales

Right that's it - on track now, I'll get up early and go for a swim tomorrow and then a decent run on Friday, I thought.

Then I called Al to find out where he was watching the match (Euro final). About 20 pints and two double-vodka-redbulls, an amazing match, much jubilatioon, a couple of tequilas, and most of a pack of twenty later - I now realise the training thing is gonna take a lot of sacrifice.

Your writings on This Is 'Ull have added to the inspiration I've been seeking and is now building up to a commitment to do the 2005 Sydney marathon in under 4:30 in just over 3 mths time.

I'll keep you posted with my progress!

(15 weeks / 109 days to go)
Here's Ferg's account of his London Marathon experience: http://www.thisisull.com/sports/marathon/fergmarathon05.html