September 2016
After this morning I was worried about keeping up with the boys on our weekly 16k tempo run. Funnily enough felt great and left the lads at halfway and pushed on. This double up running is really do wonders for my stamina.
Even had had a bit of rain to keep me cool. Jon took a short cut to get this photo. 
Big effort to get out of bed but went with the theory I’ve never regretted going for a run. Rewarded with a wonderful sunrise over Star Swamp. Outstanding run and feel ready for a 16k tempo pace double bridges at noon. Bring it…
Well run number 20 in 10 days and my double up streak continues. Had a good 12k tempo run with Stevie K. at lunch in Kings Park. Am so lucky to have such a beautiful park right on my doorstep. Leave the office, up the hill and you have 4.06km2 (I googled it) of pristine trails to play with. Outstanding. The view from the park ain’t too shabby either. Followed that up with a run in start swamp. Enjoyed both runs but not sure how much longer I can keep up running twice a day. Logistically testing but I know it’s doing me so much good. Maybe a few more days.
I understand the professional athletes run twice a day but in-between they would do very little. The Kenyans would just sleep in-between runs or eat. Unfortunately not sure the boss would take too kindly to me having a power nap after my lunch time exploits. The curse of the part time runner. When you have Kings Park and Star Swamp to play in though it ain’t really that bad and Perth’s temperature is purpose built for running.
The odd power nap wouldn’t go a miss though, someone pass me a pillow.
I’m a big believer in distance, golden rule number 1, but also understand this can lead to injury or a general feeling of fatigue. If, when, this happens it’s time to take some time out and either do some other cardio based , low impact exercise ( cycling, rowing, swimming) or complete rest. My friend Gareth once said ‘running is something I do between injuries’. Unfortunately so many runners can never achieve their goals or reach their full potential because of injuries caused by distance.
Recognize the signs and take action otherwise golden rule number 3 will be broken, don’t get injured. Signs may include restlessness, sleepless nights or interrupted sleep and generally not feeling that great. Your runs will feel laboured and you’ll certainly notice a drop in performance and a rise in your average heart rate.
As for distance being the key to performance I am very much in the Matt Fitzgerald camp of 80% easy pace and 20% speed work; but with a good dose of distance. Compare this to the experts at FIRST who are very much “less is more” advocating three pace sessions and two cardio a week. In the end it’s what works for you. If you are susceptible to injury with high distance go for quality over quantity.
Trail run this afternoon with a Hobbit and Justin from the SGTRC. Very hilly but enjoyable session with some testing sections of soft sand. Got back to my desk and the Garmin is predicting big things ahead… anyone got any EPO for sale ?
Made the local Perth news webpage. It’s a start….
First time in ages I set the alarm for pre 6am and ran a pre-work, pre-dawn 10k. Sometimes it’s a struggle to get out of a warm bed to run on a cold morning (well cold in Perth anyway). What makes me make the leap of faith is I’ve never finished a run and regretted it, I’ve always been happy I actually made the effort and got out of bed. No change this morning, so close to resetting the alarm but got up and ran a nice steady 10k while watching the sunrise over star swamp. It really doesn’t get any better….
I must admit to having a sweet tooth and like another one of my good running friends, Dave ‘Sugar’ Cane, cannot resist pancakes or crepes. I even dig the American or Canadian version with bacon, maple syrup and scrambled eggs. It just works , big time ! With the current anti sugar revolution going on can we still justify eating pancakes after a long run (or any run really!) ..I hope so. Being a runner you give up many things in life and it is a sacrifice I gladly make. The social diary is empty (must to my Wife’s disgust) , alcohol and junk food is off the menu and all food is interrogated for it attributes and benefits or not. Pancakes though seem to have so how had a stay of execution and are still talked up in the many running mags and internet as the perfect post run nutrition.
This recipe was from Runners World so it must be good…Pancakes the perfect fuel. Thank you Pam Anderson.
MAKES: 16 pancakes
SERVES: 8
INGREDIENTS:
1 cup white flour
1/3 cup each: cornmeal, whole-wheat flour, and old-fashioned rolled oats
4 teaspoons sugar
1 teaspoon salt
1 teaspoon baking powder
½ teaspoon baking soda
1 ½ cups low-fat buttermilk
½ cup low-fat milk (or water)
2 large eggs
2 tablespoons vegetable oil, plus extra for brushing the griddle
1 teaspoon vanilla
DIRECTIONS: Heat a large non-stick skillet or griddle over low heat. Mix flour, whole grains, sugar, salt, baking powder and baking soda in a bowl. Note: white flour is included to provide fluffiness. If you don’t have all three whole grains, pick one and use the following ratios: 1:2 whole wheat to white; 1:1 oats/cornmeal to white. Microwave buttermilk and milk for 30 seconds in a 2-cup measuring cup. Whisk in eggs, oil and vanilla. Pour wet ingredients into dry; whisk until just mixed. Return batter to measuring cup. Increase heat to medium and brush skillet with oil. When oil starts to spider, pour batter 1/4 cup at a time. When pancake bottoms are golden brown and tops start to bubble, after about 2 to 3 minutes, flip pancakes; cook until golden brown on other side. Repeat, brushing skillet or griddle with oil. Serve hot.
KILOJOULES PER SERVING (two pancakes): 1240
CARBS: 26g
FIBRE: 2g
PROTEIN: 8g
FAT: 6g
10 Super Spins On Pam’s Recipe
1 MUSCLE MOTIVATOR
Bake in dates, raisins and cinnamon. The potassium in dates and raisins gives you protection against muscle cramps. Anti-inflammatory cinnamon reduces soreness.
2 STOMACH SOOTHER
Mix fresh apricot and fresh ginger into batter; top pancakes with honey. Fibre from apricots, slow-digesting honey, and ginger can help calm an upset stomach.
3 CRANBERRY OAT
Mix ground oats with white flour (1:1 ratio); add oatmeal, dried cranberries and orange zest to batter; top pancakes with cooked cranberries and cinnamon. Oats provide good-for-you fibre, while vitamin C in cranberries can help convert fatty acids into energy.
4 ESPRESSO DELIVERY
Sub espresso for half the milk; mix cocoa powder and hazelnuts into batter; top with raspberries. Caffeine reduces the brain’s perception of exertion, improving performance. The B vitamins in hazelnuts help your body process energy more efficiently.
5 PB BOOSTER
Use only whole-wheat and white flour (1:2 ratio), mix bananas into batter; top pancakes with peanut butter and apple slices. Whole wheat and peanut butter combine to make a complete protein with all the essential amino acids needed for muscle repair.
6 QUIRKY QUINOA
Mix quinoa and white flour (1:1 ratio); add lemon zest, cinnamon, nutmeg and blueberries to batter; dust with powdered sugar. Quinoa is a quality protein because it contains all essential amino acids, ideal for vegetarians.
7 GREEN MONSTER
Mix chopped baby spinach leaves into batter; top with strawberry puree and a sprinkle of powdered sugar. Strawberries are packed with vitamin C, and spinach provides a heavy dose of vitamin K for bone health.
8 GUAC IT OUT
Mix corn kernels into batter; top pancakes with homemade guacamole. Avocados contain good fats to lower bad cholesterol. Corn’s high fibre and B-complex vitamins have been shown to help regulate blood sugar.
9 AZTEC WARRIOR
Mix chilli pepper, unsweetened cocoa powder and chopped dark chocolate (70 per cent cacao) into batter. Chilli peppers contain capsaicin, which can relieve a stuffy nose. The flavonoids in dark chocolate can help lower high blood pressure.
10 FIG & PEAR FIBRECAKE
Mix figs, pears and walnuts into batter; top with vanilla Greek yoghurt. Figs, pears and walnuts pack in the fibre, while protein-rich Greek yoghurt satisfies your appetite.
After meeting my mate Luke for a sneaky afternoon latte my evening run felt a lot easier and the pace a tad quicker than the norm. Was it the second coffee for the day or just my legs recovering from the City to Surf marathon ? I know my friend Dave ‘Sugar’ Cane likes a sneaky coffee pre-racing but never really tried this myself. There has been numerous studies linking the mental boost the coffee gives you and this has the added benefit of a physical benefit to-boot. So it sounds all too good to be true. maybe one of the few stimulants we can still legally take.
This brings me nicely along to the subject of doping in sport. It was unfortunate to see a lot of Kenyan’s falling foul of the testing regimes pre-Olympics but for these athletes they are competing against so many talented runners just for a spot on the team. Add to this the pressure of performing from their families as they really do face life or death struggles. With a slack administration turning a blind eye to the ”chemical advantages” it is difficult to walk away. Finally the knowledge that their team mates may be doping and gaining an advantage and the temptation becomes unbearable. I am not condoned drug testing, but I can see how for some the choice is difficult.
Maybe they should drink more coffee ?
Sometimes a run comes along that defies logic, a run that makes all the hard work . the early mornings, double up days, long runs, time in the pain box, thresholds etc. ; all seem so worthwhile. This years Perth half was one such a run. My half pb stood at 1:16:24 set in 2013 and it was a time I was happy with and one I thought I would never better. Boom ! After a great training block I surprised my myself and broke 1:16 for the first and probably last time. 1:15:55 according to the photo below. Still smiling. Big head wind which made for a good negative split. One of those runs where everything comes together, at my age a rare treat.
A half is a good distance, not too long to disrupt training but long enough to be a good test. Normally set off at 10k pace and try and hang on for as long as possible. On this run hung on until the end.
