tag:blogger.com,1999:blog-58105575967188341472012-01-28T17:48:31.759+13:00Brucenoreply@blogger.comBlogger1041100tag:blogger.com,1999:blog-5810557596718834147.post-64783899726611080522008-12-27T21:52:00.001+13:002008-12-27T21:54:45.482+13:00<p><span style="FONT-WEIGHT: bold"></span> </p><p><span style="FONT-WEIGHT: bold">Please visit my new blog at <a href="http://thekiwirunner.blogspot.com/">http://thekiwirunner.blogspot.com</a></p><br /><span style="FONT-WEIGHT: bold">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><br /></span><span style="FONT-WEIGHT: bold"><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"><img style="BORDER-RIGHT: 0px; BORDER-TOP: 0px; VERTICAL-ALIGN: middle; BORDER-LEFT: 0px; BORDER-BOTTOM: 0px" alt="" src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" /></a> <a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></p></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-6478389972661108052?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-38133833544515061442008-10-23T20:55:00.007+13:002008-12-27T21:49:03.152+13:00<p><strong>This blog has changed <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">address</span>. Please visit my new blog at <a href="http://thekiwirunner.blogspot.com/">http://thekiwirunner.blogspot.com/</a></strong></p><p><strong></strong></p><p><strong>Hit a bit of a speed bump this week. The shins have been okay if a little <span class="blsp-spelling-error" id="SPELLING_ERROR_1">niggly</span> but nothing too serious. The thing that does still concern me is my heel/arch issue and this week that surfaced again. </strong></p><p><strong>I'm in week five of my <a href="http://completerunning.com/archives/2007/06/12/top-10-questions-asked-by-beginning-runners/">build up plan </a>which calls for a one minute walking break for every five minutes of running for a total of 24 minutes. That won't seem like much to many of you (only about 2 miles) but it seems to be about my breaking point at present. By about a mile 1/2 my left arch was starting to ache to the point where I pulled out of completing the last 1/2 mile not wanting to risk anything more serious. I have run on regardless in the past with this thing and suffered for a few days afterwards.</strong></p><p><strong>It's a pretty frustrating injury and to date I haven't been able to put my finger on what it may be. I don't think it's a <a href="http://en.wikipedia.org/wiki/Plantar_fasciitis">Plantar <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Fasciitis</span> </a>injury as one of the symptoms of that seems to be a really sore heel first thing in the morning. I don't have that its more just a slight ache most of the time which is aggravated when running. It only started about a year ago and would usually put an end to my runs after about 30 minutes. It seems pretty clear that even with all the rest I've had this year, this injury hasn't gone away.</strong></p><p><strong>I was due to run again today but opted to rest an extra day. I'll head out on Saturday and see if I can last the two miles.</strong></p><p><strong>I'm persisting with the <a href="http://www.chirunning.com/shop/home.php">Chi Running </a>and I'm pretty convinced that this style has got to have some benefits for more longer term. I just need to get over my injury issues and when I do I'm pretty sure this style will help to keep me injury free.</strong></p><p><strong>The main focuses I'm concentrating on are;</strong></p><p><strong>-Maintaining a good upright posture but then leaning from the ankles to encourage a mid foot landing.</strong></p><p><strong>-Trying to keep my lower legs as relaxed as possible, picking up my feet instead of pushing off with them</strong></p><p><strong>- Maintaining a good alignment - pointing everything straight ahead.</strong></p><p><strong><a href="http://images.google.co.nz/imgres?imgurl=http://chibazar.eu/images/ChiRunning-Forside.jpg&amp;imgrefurl=http://chibazar.eu/&amp;h=886&amp;w=600&amp;sz=119&amp;hl=en&amp;start=3&amp;um=1&amp;usg=__DlcQPCRIlviWy2jYJQ1_bMQAKdY=&amp;tbnid=SZua7lSudxnxwM:&amp;tbnh=146&amp;tbnw=99&amp;prev=/images%3Fq%3Dchi%2Brunning%26um%3D1%26hl%3Den%26rlz%3D1T4GGLL_en%26sa%3DN"></a><a href="http://www.chirunning.com/shop/product.php?productid=3&amp;cat=3&amp;page=1"></a>I should post a decent review of the book but I guess a key take out for me is in how simple and logical some the theory of the style is. For example here's a couple of quotes from the book where the author Danny <span class="blsp-spelling-error" id="SPELLING_ERROR_3">Dreyer</span>, is writing about shin and lower leg injuries,</strong></p><p><strong><a href="http://www.chirunning.com/shop/home.php?cat=3">"If your shins are sore, it's because you're using them. You'll need to practice relaxing them. You're probably either tensing your ankles or pushing off with your toes instead of picking up your feet with each stride"</a></strong></p><p><strong>another on along the same lines is equally straight forward,</strong></p><p><strong><a href="http://www.chirunning.com/shop/home.php?cat=3">"At the risk of sounding repetitive, I'll say it one more time. Most leg lower leg injuries are from some sort of overuse. If you don't use it, you can't abuse it. Whenever I'm running I'm always focusing on relaxing my lower legs through every phase of my stride"</a></strong></p><p><strong>So this is one area which I have worked hard on and I'm starting to understand what is feels like to run with relaxed lower legs. I'm not pushing off with my toes thus I'm not using my shin muscles and therefore I'm pretty confident that I will overcome the shin splints in time with the help of the Chi Running method.</strong></p><p><strong>Just need to fix the heel and arch now!</strong></p><p><strong>I'm still biking to cross train. On weekends I take my mountain bike out for a ride around the streets of the North Shore. Lately it's an 11 mile ride which takes slightly under an hour. A couple of good long hills in there to keep me honest. For those into maps here's <a href="http://www.gmap-pedometer.com/?r=2353715">the route</a>.</strong></p><p><strong>Catch ya later.</strong></p><p><span style="FONT-WEIGHT: bold"></p><br /><span style="FONT-WEIGHT: bold"><span class="blsp-spelling-error" id="SPELLING_ERROR_4">Technorati</span> Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><br /></span><span style="FONT-WEIGHT: bold"><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"><img style="BORDER-RIGHT: 0px; BORDER-TOP: 0px; VERTICAL-ALIGN: middle; BORDER-LEFT: 0px; BORDER-BOTTOM: 0px" alt="" src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" /></a> <a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></p></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3813383354451506144?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com10tag:blogger.com,1999:blog-5810557596718834147.post-60998855871230023042008-10-07T22:15:00.006+13:002008-10-07T22:52:31.759+13:00<p><span style="FONT-WEIGHT: bold">If you have been watching the blog closely over the last few weeks you may have noticed the miles starting to creep up in the running log over in my side bar. Yes with the arrival of spring and the best part of six months of rest behind me (but for a brief two weeks during June), I have started running again.</span></p><p><strong>As I consider myself very much an expert in this area now after numerous enforced lay offs due to my ongoing Shin splint issues, I have started with very low and slow mileages. I am also using the run/walk method where I have frequent walking breaks so as not to stress the shins too much. The walking breaks are also coming in very handy as I have lost a good deal of fitness over the winter and it is a little hard to imagine even a 15 minute jog at present. Gradually the walking breaks will become less as my body adjusts and my fitness improves.</strong></p><p><strong>I am basically following <a href="http://completerunning.com/archives/2007/06/12/top-10-questions-asked-by-beginning-runners/">this programme </a>which <a href="http://completerunning.com/running-blog-mark/">Mark</a> posted on CRN last year. I'm in week three currently and so far so good. I'm still taking care of the shins by icing them on run nights as they can still feel tender. I'm not sure whether this is just general soreness from starting to run again - hope so.</strong></p><p><strong>Still doing some stretching and self massage also to try and keep the calves loose. I'm also maintaining the biking as cross training , once or twice a week. I still have two more Bikram Yoga sessions left also which will last another two weeks.</strong></p><p><strong>I've learnt a lot over the last year or so about lower leg injuries and what do to avoid them etc. I big area for me has been learning about correct running form. This is one subject that I have again revisited in recent months. Last year I purchased a book on <a href="http://www.chirunning.com/shop/product.php?productid=3&amp;cat=14&amp;page=1">Chi Running </a>which promotes a style of running which encourages the runner to lean forward from the ankles (rather than waist) which in turn produces a running style where the runner lands on their mid foot rather than heel. The basic premise being that if we can land on the mid foot with our foot under or behind our centre of gravity rather heel striking in front of our centre of gravity, the result is a much improved chance of avoid injury.</strong></p><p><strong>I thought seeing as I was about to embark on another come back it would be a good time to give this style a serious chance so I have re read the book and am trying hard to implement the technique.</strong></p><p><strong>I'll write in more detail about the specifics of the technique in another post as well as how I'm finding it and whether in fact it does help with injury prevention.</strong></p><span style="FONT-WEIGHT: bold">See ya round.<br /><br /><br /><span style="FONT-WEIGHT: bold">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><br /></span><span style="FONT-WEIGHT: bold"><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"><img style="BORDER-RIGHT: 0px; BORDER-TOP: 0px; VERTICAL-ALIGN: middle; BORDER-LEFT: 0px; BORDER-BOTTOM: 0px" alt="" src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" /></a> <a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></p></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-6099885587123002304?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-27857439577985933852008-09-23T21:17:00.004+12:002008-09-23T21:32:31.110+12:00<p></p><p><a title="photo sharing" href="http://www.flickr.com/photos/sparcnz/2781700887/"><img style="BORDER-RIGHT: #000000 2px solid; BORDER-TOP: #000000 2px solid; BORDER-LEFT: #000000 2px solid; BORDER-BOTTOM: #000000 2px solid" alt="" src="http://farm4.static.flickr.com/3171/2781700887_e525096fd1_m.jpg" /></a></p><p></p><p></p><p>Nick Willis has again shown his class this week by taking out the Fifth Avenue Mile in New York the week. It caps off a great season for Willis who took the Bronze medal at Beijing last month. </p><p><br /><br />Click <a href="http://dailynews.runnersworld.com/2008/09/a-brief-chat--4.html">here</a> for an interview with Nick where he sheds some light on his recent success and future aspirations. Thanks to Peter Gambaccini of <a href="http://www.runnersworld.com/">Runnersworld.com </a>for the interview.</p><p> </p><p>As for my training , I don't want to say too much right now other than that I have started to take some slow baby steps. I'm not going to talk (blog) too much about my running until I'm happy that I have something positive to report. </p><p> </p><p>Keep running.<br clear="all"></p><p></p><p>Photo credit - <a href="http://www.flickr.com/photos/sparcnz/">http://www.flickr.com/photos/sparcnz/</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-2785743957798593385?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-72277757290522949432008-09-09T23:26:00.008+12:002008-09-09T23:41:40.272+12:00<div align="center"></div><div align="left"><a title="photo sharing" href="http://www.flickr.com/photos/14337203@N04/1462788880/"><img style="BORDER-RIGHT: #000000 2px solid; BORDER-TOP: #000000 2px solid; BORDER-LEFT: #000000 2px solid; WIDTH: 268px; BORDER-BOTTOM: #000000 2px solid; HEIGHT: 183px" height="171" alt="" src="http://farm2.static.flickr.com/1085/1462788880_0dd4fafbd7_m.jpg" width="366" /></a></div><div align="left"></div><div align="left"><div align="center"><div style="FLOAT: right; MARGIN-BOTTOM: 10px; MARGIN-LEFT: 10px; WIDTH: 198px; HEIGHT: 82px"><br /><p align="left"><span style="MARGIN-TOP: 0px;font-size:0;" ><a title="photo sharing" href="http://www.flickr.com/photos/14337203@N04/1462788880/"></a></p><br /></span></div></div></div><div align="left">Originally uploaded by <a href="http://www.flickr.com/people/14337203@N04/">TheC2life</a></div><div align="left"></div><div align="left"></div><div align="left">I attended my first class of <a href="http://www.bikramyoga.net.nz/">Bikram Yoga </a>in seven months tonight. </div><div align="left"></div><div align="left"> </div><div align="left"><br />For those that don't know one type of Yoga from the next, Bikram Yoga is an intense form of Hatha Yoga which is practiced in a heated room, almost sauna like. The heat not only warms the body and muscles but also adds to the intensity of the class by placing you outside your comfort zone while you are taken through at least 20 different poses over 90 minutes. </div><div align="left"></div><div align="left"> </div><div align="left"><br /> </div><div align="left"></div><div align="left">I still remember back to the <a href="http://akiwiontherun.blogspot.com/2007/09/one-tough-workout.html">first class </a>Bikram I ever did, almost a year ago to the day, I swear it almost killed me. This time round I knew what to expect and I'm quite happy with how I went, managing to complete all but a few of the poses and keeping my breathing well under control.<br /></div><div align="left"></div><div align="left"></div><div align="left"> </div><div align="left"> </div><div align="left">The last 15-20 minutes are brutal. The heat is almost unbearable but you try not to think about it. Keep it out of your mind and it is almost unnoticeable. Let it get to you and you will just wish for the class to end. </div><div align="left"></div><div align="left"> </div><div align="left"><br /> </div><div align="left">In between each of the floor series of poses you get a brief rest, known as Savasna. This is when you just lay in complete stillness for 30 seconds bringing your breath under control. I try to think of how many poses are left before the class is over and I can escape to the cool air outside the studio. That's all part of the challenge though, staying to the end and completing the class.</div><div align="left"></div><div align="left"></div><div align="left"> </div><div align="left"><br />The hamstring stretches are the penultimate pose, followed by back twists and a final breathing exercise, then a final Savasna. I made to the end and I'm one of the first ones out the door.<br /></div><div align="left"> </div><div align="left"></div><div align="left">**Warning - Locker room scenes follow ** </div><div align="left"></div><div align="left"> </div><div align="left"><br /> </div><div align="left">After a class is always a strange feeling. The men's changing rooms are silent, it's like no one has any energy to talk, I know I don't. I have a cold shower to cool off and try and return my body's temperature to something more normal. The cold water is so refreshing , it cools and revitalises the body. </div><div align="left"></div><div align="left"> </div><div align="left"><br /> </div><div align="left">Afterwards I'm still totally drained, but I know it's all worth it in the end. </div><div align="left"></div><div align="left"> </div><div align="left"><br /> </div><div align="left">If you haven't done it yet, give Bikram Yoga a try. </div><div align="left"></div><div align="left"> </div><div align="left"><br /> </div><div align="left">Technorati Tags <a href="http://technorati.com/tag/Running" rel="tag">Running</a> </div><div align="left"><br /></div><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"></a><div align="left"><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7227775729052294943?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com10tag:blogger.com,1999:blog-5810557596718834147.post-53725842222880715972008-08-25T21:15:00.008+12:002008-08-25T21:55:38.459+12:00<div><br /><div>After pretty much having the winter off from any type of fitness activity, this month I have started cycling again in order to start picking up my fitness levels ahead of a hoped for return to running in the spring.<br /></div><br /><div>Here are some pictures of my 'wheels'.<br /></div><br /><div> </div><br /><div><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/SLJ5XY4khdI/AAAAAAAAB7Y/gt02USj9J7Y/s1600-h/soccer+040.JPG"><img id="BLOGGER_PHOTO_ID_5238382759308985810" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_hnsU4sHeje4/SLJ5XY4khdI/AAAAAAAAB7Y/gt02USj9J7Y/s320/soccer+040.JPG" border="0" /></a> </div><br /><div><br />I ride my stationary bike at least twice a week in the evenings for 45 minutes. I've started riding in the evenings as I'm really not that good at getting up early unless I have to, IE to make and early start for work good or when I was running to fit in an early run. Also if I'm not up and about early then I can't be blamed for waking the kids too early. </div><br /><div></div><br /><div>After I'm finished on the bike I generally stretch for a half hour or so as well as doing some calf raises and some self massage on my calves to try and keep them from getting too stiff while I'm not running.</div><div> </div><br /><div>Here's my 'road bike'.</div><br /><div><br /> </div><img id="BLOGGER_PHOTO_ID_5238384937287280818" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_hnsU4sHeje4/SLJ7WKfD6LI/AAAAAAAAB7g/uPSoZ2hMU64/s320/soccer+039.JPG" border="0" /><br /><p><strong></strong></p><p>I take this baby out for a ride in the weekends. The last ride was only about 45 minutes but I will build that up to an hour in the coming weeks. She might not look as sleek and pacey as some other racing bikes out there, but I can still get a good work out done on her. I like having the option of doing some off road mountain biking also, though this isn't that frequent either.</p><br /><p>I'm also fitting in a small amount of strength training on my weights bench. </p><br /><br /><p></p><img id="BLOGGER_PHOTO_ID_5238389440430292386" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_hnsU4sHeje4/SLJ_cSABPaI/AAAAAAAAB7w/68tcAXBcmz0/s320/soccer+044.JPG" border="0" /><br /><br /><p></p><p>At the moment its just leg extensions to work on strengthening the muscles around the knee so that when I start running these will hopefully be up to the job. </p>Last weekend was Jack's 7th birthday and we celebrated by taking both boys plus three of his mates to the local wave pool. There was also a hydro slide there which they all loved. Here's a pic of Jack and Sam exiting the slide.</div><br /><div></div><img id="BLOGGER_PHOTO_ID_5238391115625086626" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_hnsU4sHeje4/SLKA9yllPqI/AAAAAAAAB74/VCotXL5W5Do/s320/soccer+026.JPG" border="0" /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5372584222288071597?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-37211609782239077992008-08-20T21:27:00.005+12:002008-08-20T21:37:55.835+12:00<div style="FLOAT: right; MARGIN-BOTTOM: 10px; MARGIN-LEFT: 10px"><a title="photo sharing" href="http://www.flickr.com/photos/sparcnz/2778550353/"><img style="BORDER-RIGHT: #000000 2px solid; BORDER-TOP: #000000 2px solid; BORDER-LEFT: #000000 2px solid; BORDER-BOTTOM: #000000 2px solid" alt="" src="http://farm4.static.flickr.com/3108/2778550353_07d03990ed_m.jpg" /></a><br /><span style="MARGIN-TOP: 0px;font-size:0;" ><a href="http://www.flickr.com/photos/sparcnz/2778550353/">Nick Willis celebrates third place in the Men's 1500m Final </a><br />Originally uploaded by <a href="http://www.flickr.com/people/sparcnz/">SPARC Beijing Olympics 2008</a></span></div><p><br clear="all"><br /><a href="http://willisrunning.com/#">Nick Willis</a> ran the race of his life to finish in third place and take home the bronze medal in last nights glamour event of the Olympic track and field programme, the mens 1500 meters race.<br />Willis, the gold medallist in this event at the Melbourne Commonwealth Games of 2006, took the hopes of the nation into the race with him. The nation was desperate for an Olympic track medal after a 32 year drought since the great John Walker won gold in the same event at Montreal in 1976.</p><p><br />Willis ran a smart race, staying on the rail throughout and managing to stay out of trouble also. He stayed near the back of the field for the first 1000 meters before looking to move forward over the last 500 when the pace went on. With around 100 meters to go Willis got himself into third place which he held on to through to the finish, finishing in a time of 3:34:16, just holding off the fast finishing Frenchman Mehdi Baala.</p><p><br />Bahrain's Rashid Ramsi took the gold medal in a time of 3:32:94 with Kipruto Kiprod of Kenya finishing in second in a time of 3:33:1.</p><p><br />Read more about the race <a href="http://nz.sports.yahoo.com/olympics/news/article/-/4935517/willis-overjoyed-bronze-medal-run">here</a>.</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3721160978223907799?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com12tag:blogger.com,1999:blog-5810557596718834147.post-36947547484290194932008-08-19T22:21:00.006+12:002008-08-19T23:05:44.052+12:00<div align="center"><a title="photo sharing" href="http://www.flickr.com/photos/sportsmatters/934738442/"><img style="BORDER-RIGHT: #000000 2px solid; BORDER-TOP: #000000 2px solid; BORDER-LEFT: #000000 2px solid; BORDER-BOTTOM: #000000 2px solid" alt="" src="http://farm2.static.flickr.com/1398/934738442_c72e41647a_m.jpg" /></a></div><div align="left"></div><br clear="all"><div align="left"><div style="FLOAT: right; MARGIN-BOTTOM: 10px; MARGIN-LEFT: 10px; WIDTH: 427px; HEIGHT: 29px"><br /><span style="MARGIN-TOP: 0px;font-size:0;" ><a href="http://www.flickr.com/photos/sportsmatters/934738442/">DSC_0281crop</a><br />Originally uploaded by <a href="http://www.flickr.com/people/sportsmatters/">sportsmatters</a></span></div></div><div align="left"></div><div align="left"></div><div align="left"></div><div align="left"></div><div align="left"> </div><div align="left"> </div><div align="left"> </div><div align="left"> </div><div align="left">New Zealand triathlete <a href="http://www.docherty.co.nz/bevan/index.htm">Bevan Docherty </a>got up for a third place finish in todays Olympic Triathlon in Beijing. It was a strong race from Docherty, the former world champ and Athens Silver medalist. </div><div align="left"> </div><div align="left"> </div><div align="left"></div><div align="left"></div><div align="left">Docherty, who is considered a strong runner, along with a small bunch of fellow competitors quickly ran down the two leaders following the bike leg, and then maintained a good pace over the last 5 km in what proved to be a very tactical race. One by one the runners dropped off as they found the pace too quick, leaving just Docherty, Spaniard Javier Gomez, German Jan Frodeno and Canadian Simon Whitfield left to contest the final lap of the 2.5 km run course. </div><div align="left"> </div><div align="left"> </div><div align="left"></div><div align="left"></div><div align="left">The tactics continued right to the end with no one wanting to make their run too soon. In the end it was Frodeno who kicked on with about 200 meters to go. Frodeno claimed Gold with Whitfield taking Silver. Spanish favourite Javier Gomez was the one who missed out. </div><div align="left"> </div><div align="left"> </div><div align="left"></div><div align="left">Docherty seemed pleased with his effort afterwards admitting that he had no more in the tank come the finish line.</div><div align="left"> </div><div align="left"> </div><div align="left"></div><div align="left"></div><div align="left">You can read more about this exciting race <a href="http://nz.sports.yahoo.com/olympics/news/article/-/4931081/docherty-clings-surprise-finish">here</a>.</div><div align="left"> </div><div align="left"> </div><div align="left"></div><div align="left"></div><div align="left">All eyes now are on Nick Willis in the 1500 meters final tonight.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3694754748429019493?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-84160137274105269152008-07-24T21:42:00.006+12:002008-07-24T22:25:20.156+12:00<strong>No running I can tell you that. I tried out a few short runs last month but still didn't feel I was well enough over my injuries. I don't feel like I'm missing out on much as it's still the middle of winter here and very wet, certainly not nice weather for running (though I know you folk in North America put up with a lot worse in your winters!). So my aim is to stay away from any impact training until at least spring and build back up to some distance running for our summer.</strong><br /><br /><strong></strong><br /><br /><strong>It's been a busy month at home too with Michelle's parents staying with us for a month while they renovate there property having now returned home from their nine month tour of North America. We also had my mother staying for two weeks over the school holidays. It all made for a very full and often entertaining household. Some might think that a month of your in laws staying is enough to drive anyone crazy, but we all get on okay so it was all good. It helps that Jan is a great in kitchen and Bruce (yes another Bruce!) acts as a punching bag for the boys.</strong><br /><br /><strong></strong><br /><br /><strong>Here's a photo of them and the kids from when we were in Vancouver recently.</strong><br /><br /><strong></strong><br /><br /><strong></strong><br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/SIhRE0wchxI/AAAAAAAAB7I/SnfYvlMR5NE/s1600-h/P4050002.JPG"><strong><img id="BLOGGER_PHOTO_ID_5226516510886627090" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_hnsU4sHeje4/SIhRE0wchxI/AAAAAAAAB7I/SnfYvlMR5NE/s320/P4050002.JPG" border="0" /></strong></a><strong> </strong><br /><br /><strong>The other milestone in the household this month was Sam's 5th birthday party. With both boys now being at school it's like we're moving on as a family ahead into a new stage of our lives , leaving the pre school days behind us. Sam has taken to school really well and had been literally counting down the days until he could join his big brother each day. It's also a big challenge ahead for Michelle. Having put her Legal Exec career on hold seven years ago to stay at home with the boys, she is now going to be looking to re enter the work force on a part time basis.</strong><br /><strong> </strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><strong><img id="BLOGGER_PHOTO_ID_5226521058974725730" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_hnsU4sHeje4/SIhVNjtJdmI/AAAAAAAAB7Q/ynrNIiGbl6Y/s320/045.JPG" border="0" /></strong><br /><strong></strong><br /><strong>Until next time, happy running.</strong><br /><br /><br /><p><span style="FONT-WEIGHT: bold"></span></p><br /><br /><br /><br /><p><span style="FONT-WEIGHT: bold"></p></span><br /><div><span style="FONT-WEIGHT: bold"></div></span><br /><br /><br /><br /><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"><img style="BORDER-RIGHT: 0px; BORDER-TOP: 0px; VERTICAL-ALIGN: middle; BORDER-LEFT: 0px; BORDER-BOTTOM: 0px" alt="" src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" /></a> <a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8416013727410526915?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-3440352215195667222008-06-25T22:51:00.005+12:002008-06-25T23:27:47.419+12:00<span style="FONT-WEIGHT: bold">I've been tagged by <a href="http://laura-runninginroyaloak.blogspot.com/">Laura</a>. The rules of the tag are;</span><br /><br /><br /><br /><span style="FONT-WEIGHT: bold">- Copy the rules (or your version of them) and the set of questions onto your blog</span><br /><br /><span style="FONT-WEIGHT: bold">- Post your own answers to the questions</span><br /><br /><span style="FONT-WEIGHT: bold">- Tag five new people. </span><br /><br /><span style="FONT-WEIGHT: bold"></span><br /><br /><span style="FONT-WEIGHT: bold">If tagged, you’ll find your name at the end of this post.To be sure everyone tagged knows they’ve been invited to play, go to their blogs and leave them a comment notifying and referring them to your blog for details. Lastly, once the chosen have answered the questions on their own blog, they should come back to yours to tell you. Here are my responses.</span><br /><br /><strong></strong><br /><br /><span style="FONT-WEIGHT: bold"><em>1. How would you describe your running 10 years ago?</em></span><br /><br /><strong></strong><br /><br /><strong>Maybe one or two 30 minutes jogs on the treadmill at the gym. </strong><br /><br /><span style="FONT-WEIGHT: bold"></span><br /><br /><span style="FONT-WEIGHT: bold"><em>2. What is your best and worst run/race experience?</em></span><br /><br /><span style="FONT-WEIGHT: bold"></span><br /><br /><span style="FONT-WEIGHT: bold">Best - The last 500 meters of my first half marathon in 2006. The feeling of accomplishment was amazing.</span><br /><br /><strong></strong><br /><br /><strong>Worst - Regularly succumbing to shin / foot problems which lead to long periods of no running.</strong><br /><br /><span style="FONT-WEIGHT: bold"></span><br /><br /><span style="FONT-WEIGHT: bold"><em>3. Why do you run?</em></span><br /><br /><span style="FONT-WEIGHT: bold"></span><br /><br /><span style="FONT-WEIGHT: bold">To challenge myself, test my limits , find my boundaries etc etc.</span><br /><br /><span style="FONT-WEIGHT: bold"></span><br /><br /><span style="FONT-WEIGHT: bold"><em>4. What is the best or worst piece of advice you’ve been given about running?</em></span><br /><br /><strong></strong><br /><br /><strong>Get some get custom fitted running shoes, don't increase your mileage too fast, shorten your stride length and try not to run on hard surfaces if you want to avoid shin splints.</strong><br /><br /><strong></strong><br /><br /><span style="FONT-WEIGHT: bold"><em>5. Tell us something surprising about yourself that not many people would know.</em></span><br /><br /><p><span style="FONT-WEIGHT: bold">Never travel with me on public transport. I have a habit of just jumping on the first bus or train I see and could end up anywhere. Recently I was with a bunch of guys from work and we decided to take the train to a pub for some drinks one Friday after work. The pub was just up at the next stop. As I get a train to work I was in charge of getting everyone on the right train at the right time. Unfortunately we all ended up on an express train that took us to West Auckland. It was an interesting 20 minute trip that I am still often reminded of. </span><br /></p><p><span style="FONT-WEIGHT: bold">I'm breaking the last rule and not tagging anyone. I've seen this tag around the blog world a bit now so there's probably not many people left to tag.</span></p><p><strong></strong><br /> </p><p><span style="FONT-WEIGHT: bold"></span></p><br /><p><span style="FONT-WEIGHT: bold"></p><br /><br /><span style="FONT-WEIGHT: bold">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><br /></span><span style="FONT-WEIGHT: bold"><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"><img style="BORDER-RIGHT: 0px; BORDER-TOP: 0px; VERTICAL-ALIGN: middle; BORDER-LEFT: 0px; BORDER-BOTTOM: 0px" alt="" src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" /></a> <a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></p></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-344035221519566722?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-786601520595636612008-06-21T20:51:00.002+12:002008-06-21T22:06:22.612+12:00<p><span style="FONT-WEIGHT: bold">I'm coaching my six year old son's Soccer team again this year. It's our second year playing/coaching and so far it's been a pretty tough season. The team consists of seven boys and a solitary girl all aged six or seven. </span></p><p><span style="FONT-WEIGHT: bold">We have retained a nucleus of last years team with just two new players joining the squad so that has helped with everyone already knowing each others game. Games played with five a side with no goal keepers on a 1/3 size pitch.</span></p><p><span style="FONT-WEIGHT: bold">Jack and I missed the first four games of the season while were were on vacation and the team did pretty well losing just one of the four games, scoring 15 goals and conceding 6. They were grading games however and now that we have been placed in a division with teams of similar abilities we have been finding it a challenge. We have won just one of our last six games. The games have all been pretty close with our largest defeat being by 3-0. We have scored 6 goals and conceded 13.</span></p><p><strong>This bad run has really started to test me as a coach also. The difficulty with coaching seven year <span class="blsp-spelling-error" id="SPELLING_ERROR_0">olds</span> is that it is extremely hard to get them to play to any sort of a game plan. At this age they just want to get out and play the game and sometimes I wonder whether as a coach of midget soccer (or any <span class="blsp-spelling-error" id="SPELLING_ERROR_1">childrens</span> sports team) it is us parents that strive for the wins more so and feel the losses more than the players themselves. </strong></p><p><strong>As a coach of kids you need to somehow be able to get the best out of kids with a wide range of skills, personalities and temperaments. Our team, like most I guess, has a mix of talented players, some less skilled but none the less hard triers, through to others that for most of the time seem to be in their own world oblivious to the game. One way of getting everyone involved is to give everyone a role to play and give them specific instructions on what you want them to do. As I said above, these instructions are often quickly forgotten in the mayhem of a game but gradually we are getting there.</strong></p><p><strong>The other aspect about coaching which I am quickly becoming acutely aware of is the pressure to win is as high as you would expect from a national league side. As I also mentioned above, sometimes it is the parents that create that pressure with our own huge desire to see our children succeed. I feel the losses as hard as anyone, but kids are kids and they quickly forget.</strong></p><p><strong>This week at practise, I had an intense discussion with one parent (I might as well call him my assistant coach) who it is clear has very differing views to mine on how we should be coaching the team. I am inclined to just let the kids play the game and let the game be the teacher, while offering bits of advice here or there. My assistant can be a lot more direct, is often in players' ears constantly, telling them where they should be and what they should be doing. I don't think that's an effective way to get the best out of seven year <span class="blsp-spelling-error" id="SPELLING_ERROR_2">olds</span> and I prefer to offer positive feedback and praise to someone who has done something well rather that come down hard on a kid for making a mistake. We need to let these kids learn the game their way, in there own time and from the mistakes that they make. </strong></p><p><span style="FONT-WEIGHT: bold">Every week we go close and today was no different. We played the side that beat us 3-0 six weeks ago. We were up 1-0 at half time but unfortunately let in two second half goals to go down 2-1. </span></p><p><span style="FONT-WEIGHT: bold">At the end of the game I asked the opposition coach how his season was going. He said they had not yet lost a game and that the two games against us had been their closest and toughest games.</span></p><p><span style="FONT-WEIGHT: bold">Next week is another game.</span></p><span style="FONT-WEIGHT: bold"><span style="FONT-WEIGHT: bold"><span class="blsp-spelling-error" id="SPELLING_ERROR_3">Technorati</span> Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Midgets Soccer</a><br /><br /></span><span style="FONT-WEIGHT: bold"><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"><img style="BORDER-RIGHT: 0px; BORDER-TOP: 0px; VERTICAL-ALIGN: middle; BORDER-LEFT: 0px; BORDER-BOTTOM: 0px" alt="" src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" /></a> <a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></p><br /><br /></span></span><span style="FONT-WEIGHT: bold"><span style="FONT-WEIGHT: bold"></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-78660152059563661?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-36419274136811758522008-06-16T21:42:00.003+12:002008-06-16T22:17:26.660+12:00<p><span style="FONT-WEIGHT: bold">I've been trying out self massage on my calfs for the last week to try and loosen them up. I'm hoping it might just be the solution to my problems of calf tightness and shin splints. </span></p><p><span style="FONT-WEIGHT: bold">I'm massaging them daily for about ten minutes each, quite firmly along the whole length of the calf and hard against my shin. I've already noticed some improvement in with my sore shin.</span></p><p><span style="FONT-WEIGHT: bold">Last week I went for three run/walks of only about a mile each. This week I'll step the distance up slightly and also increase the time running vs walking. </span><strong>I've been here before though so I know not to be in a rush when it comes to increasing my distances too fast. </strong></p><p><strong>I know that I've got many years of running left in me once I fix this so rather than feeling like I'm missing out on valuable training time or being robbed of race opportunities, I'm taking the approach that time is my friend and whether it takes one, six or twelve months to get over the shin splints, there is going to be ample time when I am fit to train hard and race.</strong></p><p><strong>So if you haven't tried it before and you have a few niggling injuries you want to get rid of, give self massage try, or better yet if you have a willing better half you could always bug them! (my better half is usually too rapt up in Grey's Anatomy, Men in Trees, or Desperate Housewives to be interested in giving my legs the attention they need).</strong></p><p><strong>Have a good week.</strong></p><p> </p><p><span style="FONT-WEIGHT: bold"><span style="FONT-WEIGHT: bold">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Alignment" rel="tag">Shin Splints</a><br /></p><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"><img style="BORDER-RIGHT: 0px; BORDER-TOP: 0px; VERTICAL-ALIGN: middle; BORDER-LEFT: 0px; BORDER-BOTTOM: 0px" alt="" src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" /></a> <a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></p></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3641927413681175852?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com7tag:blogger.com,1999:blog-5810557596718834147.post-71463380811694887602008-06-09T21:31:00.003+12:002008-06-09T22:09:46.794+12:00<span style="FONT-WEIGHT: bold">It's hard to believe that we have been back from our <a href="http://northamerica2008.blogspot.com/">North American vacation </a>for a over a month now. Time does pass quickly doesn't it , though the fond memories from our trip won't be easily forgotten.</span><br /><span style="FONT-WEIGHT: bold"></span><br /><strong>This last month I have been slow to get back into any type of physical activity. I still sense that my shin and foot are not totally right so rather than rush back into any type of training I've taken my time to decide on what my next step will be towards getting me back running.</strong><br /><strong></strong><br /><strong>The time I've had away from running (over three months now) has re affirmed to me the enjoyment that I do get from running and I would so much like to be out there, but somehow I need to figure out a way to put these injuries behind me.</strong><br /><strong></strong><br /><strong>I was reading some stuff online last night about treating and preventing shin splints (or more correctly <a href="http://orthopedics.about.com/cs/sportsmedicine/a/shinsplint.htm">Medial Tibial Stress Syndrome</a>) and it was encouraging to read that it is possible according to experts to fully recover from this cruel injury. Sometimes over the past few years I have doubted that and wondered whether I just don't have a body made for running?</strong><br /><strong></strong><br /><strong>There is so much stuff on line covering shin splints that sometimes you wonder whether the so called experts even know the true cause. Some seem to think that an exaggerated pronation of the foot is the chief cause others say it's an over use injury brought on by too rapid an increase in mileage etc.</strong><br /><strong></strong><br /><strong>Truth is there does seem to be a multitude of factors that can contribute to shin problems and I just need to find out which ones are relevant to me.</strong><br /><strong></strong><br /><strong>What I do know is this;</strong><br /><strong></strong><br /><strong> - I have always had very tight calf muscles and achilles. </strong><br /><strong> - I have generally been inflexible from feet through to hamstrings / glutes etc</strong><br /><strong> - I have and some muscle imbalances which needed strengthening.</strong><br /><strong> - I have not had the best running form.</strong><br /><strong></strong><br /><strong>It seems to make sense that these factors are the main ones that will be causing my shin problems. </strong><strong> I don't think I have overly flat feet which would encourage excessive pronation and the last podiatrist I visited did not think I pronated extraordinarily so while I may always need a stability shoe I don't think over pronation is a main cause.</strong><br /><strong></strong><br /><strong>So to enable me to get back on on the road (well grass firstly) I need to </strong><strong>continue working on stretching and strengthening my feet, calves and legs. For the next few weeks that's what I'm concentrating on. </strong><br /><strong></strong><br /><strong>For the next month I'm going to try and run/walk one or two miles twice a week on grass just so the legs don't forget what running is all about and also just to try and not lose too much fitness. I haven't done any swimming for three months either nor biking so my fitness will have dropped bit.</strong><br /><strong></strong><br /><strong>Something I picked up in my reading last night about running technique was that over striding can be a factor also. This leads to an excessive heal strike and 'slapping' of the fore foot and over use of the tibialis muscle. So in my short run/work workouts I will be also concentrating on good form and short strides.</strong><br /><strong></strong><br /><strong>Another treatment I picked up on was regular self massage of the calf muscles to loosen them up. This is something I haven't really tried too much of before though I have heard of it working for others. It's got to be worth a try.</strong><br /><strong></strong><br /><strong>Happy running.</strong><br /><strong></strong><br /><strong></strong><br /><strong></strong><br /><span style="FONT-WEIGHT: bold"><br /><span style="FONT-WEIGHT: bold">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /></span></span><span style="FONT-WEIGHT: bold"><span style="FONT-WEIGHT: bold"><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate"><img style="BORDER-RIGHT: 0px; BORDER-TOP: 0px; VERTICAL-ALIGN: middle; BORDER-LEFT: 0px; BORDER-BOTTOM: 0px" alt="" src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" /></a> <a href="http://feeds.feedburner.com/AKiwiOnTheRun" type="application/rss+xml" rel="alternate">Subscribe in a reader</a></p></span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7146338081169488760?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com7tag:blogger.com,1999:blog-5810557596718834147.post-30315204724185491302008-05-06T22:13:00.004+12:002008-05-06T22:23:47.395+12:00Hi, I'm back from our vacation now. We had a fantastic time in Canada and the US during the month of April. It was full of extremes with lots of snow in the Canadian Rockies and 20+ degrees days in Las Vegas and LA.<br /><br />Lots of highlights but Las Vegas, and the Grand Canyon would be two biggies and of course Disneyland where we had a couple of fun filled days.<br /><br />Check out my travel blog at <a href="http://northamerica2008.blogspot.com/">northamerica2008.blogspot.com </a>for all the detail and some photos. It's not yet fully up todate, I have to post still about the last week in LA and I hope to get some more photes up there so stay tuned.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3031520472418549130?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-36367315320928938092008-03-25T21:59:00.003+13:002008-03-25T22:23:54.625+13:00I have been very lazy this month. <br /><br />As I mentioned in the last post I've taken a rest from running and have opted for the extended rest option rather than starting up only to have any training broken up by our North American vacation which now is in just ten days time.<br /><br />I have been naughty though and haven't done any cross training at all. I know that's lazy as but really all thoughts have been on our trip with much time being spent online making final arrangements. Also if I can't run then I often struggle to find the inclination to cross train. I should at least be making the effort to get on my exercycle and give my legs a workout. I want to try and get a half day skiing in while at Banff so I expect if I try that after six weeks of in-activity I will be paying a high price. <br /><br />Injury wise my shins are feeling okay after a months rest though the heel still seems not totally right. I'm not sure if this is PF as there is no sharp pain early in the morning which is apparently a symptom. Hopefully with more rest that will come right, though I expect much time will be spent on my feet while overseas.<br /><br />Sorry I've also been a bit lax getting around other blogs. Not much fun reading about others workouts and races when you're not doing the same. I hope to catch up with you once I get back into some training come May or June.<br /><br />Happy running. <br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3636731532092893809?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-47209741319249592332008-03-02T22:19:00.004+13:002008-03-03T22:56:39.554+13:00My body told last week me it was time for another break. After amassing a huge 37 miles for the month of February, I've again succumbed to heel and shin issues.<br /><br />Here's a wrap of my runs over the last two weeks:<br /><br />18/2 4 miles 35 mins<br />20/2 4.1 miles 37 mins<br />25/2 8.3 miles 47 mins<br />27/2 2.7 miles 19 mins (and broken)<br /><br />I don't know what's worse at the moment, my heel or shin. The heel just seems to ache almost from the start of a run and gets progressively worse. It also extends into the arch of my foot. The shin is still the same, always nagging, always there, but last week it was just nagging a bit louder. <br /><br />It's hard to stay motivated at times like this. When I'm not running I tend to let the other things slip that I should be working on to get myself right again. Hence I've done no stretching, strength or cross training for five days.<br /><br />Its less than five weeks now until our big <a href="http://akiwiontherun.blogspot.com/search/label/Nth%20America%2008">North American trip</a>, so that's another reason why I'm perhaps not so into my training right now. It's unlikely that I'll have much time to maintain a regular run programme during our month away (I don't see "running" being on the agenda much when travelling in a foreign country with a 6 and 4 year old, though I'll try and find room for my running shoes just in case). <br /><br />My question therefore is "Do I bust a gut now to get back out running in a few weeks only put things on hold again for a month in April? Should I just take an extended break from running now?<br /><br />What ever I decide about when to start running again, I know I need to maintain my cross training (Swimming/yoga), strengthening of the leg muscles and stretching.<br /><br />Someone who definitely deserves a break is Kieran after successfully completing Ironman New Zealand on Saturday. Check out his race report <a href="http://kieranmischewskinzironman2008.blogspot.com/2008/03/kieran-youre-and-ironman.html">here</a>.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4720974131924959233?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com7tag:blogger.com,1999:blog-5810557596718834147.post-30042868817966830482008-02-24T21:06:00.002+13:002008-02-24T21:46:17.239+13:00This is a picturesque 1.72 mile loop which takes me through the <a href="http://www.aucklandcity.govt.nz/whatson/places/parks/domain.asp">Auckland Domain </a> a superb 75 hectare park in the centre of Auckland City. The dominant feature of the Domain is undoubtedly the <a href="http://images.google.co.nz/imgres?imgurl=http://www.magazinenz.com/resources/images_destinations/auckland/AucklandMuseum_cr_AucklandM.jpg&imgrefurl=http://www.magazinenz.com/nz/destination/show.aspx%3Fcountry%3Dnz%26unit%3Dauckland%26doc%3D20&h=234&w=350&sz=19&hl=en&start=13&um=1&tbnid=i34dUgOcNv-iTM:&tbnh=80&tbnw=120&prev=/images%3Fq%3Dauckland%2Bmuseum%2Bnz%26um%3D1%26hl%3Den%26rlz%3D1T4GGLJ_enNZ204NZ205%26sa%3DN">Auckland War Memorial Museum</a> which sits on top off a hill overlooking Auckland Harbour.<br /><br />This is usually a lunch time run. I'm so fortunate to have this great park a stones throw from my office it would be a crime not to make use of it.<br /><br />About half of the run takes me through the centre of the Domain following Domain Drive, the rest of the loop is along neighboring streets. It's largely flat with only a small climb up Carlton Gore Road and into Grafton Road towards Auckland Hospital which also borders the park.<br /><br />Each lap takes about 14- 15 minutes at an easy pace so its a case of just doing as many loops as your training calls for on the day. If I need to go a bit further but don't want to do another full loop, there's a running track on the field which I run round until I reach my desired distance.<br /><br />I like the loop as its a good fall back option if I don't feel like venturing too far from work. Its nice to run on the grass and the surroundings aren't bad either.<br /><br /><a href="http://www.gmap-pedometer.com/?r=1558018">Here's</a> the map. You can easily pick out the Museum in the centre of the photo. <br /><br /><br /><br /><br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Alignment" rel="tag">Alignment</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3004286881796683048?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-24501272719044148742008-02-17T20:56:00.005+13:002008-02-17T22:16:08.596+13:00The last two weeks I've just been easing back into some low mileage slow and easy runs.<br /><br />Here the numbers;<br /><br />3/2 2.6 miles 21 mins<br />5/2 3.45 miles 29 mins<br />7/2 3.8 miles 35 mins (<a href="http://akiwiontherun.blogspot.com/2008/02/round-mountain.html">Round the Mountain</a>)<br />10/2 3.8 miles 33:20<br />12/2 4 miles 35 mins<br />14/2 4.1 miles 35:20<br />16/2 2.5 miles 30 mins<br /> <br /><br />In addition to that I did 30 minutes of swimming on the 4th and Bikram Yoga on the 13th.<br /><br />The plan I'm following at the moment is modelled somewhat on <a href="http://www.marathontraining.com/marathon/metric1.html">this</a> base building plan plan from <a href="http://www.marathontraining.com/">marathontraining.com</a>. I've just done week two. That's not to say I'm building for a marathon, far from it. At this stage it's just a case of seeing what happens and hopefully I'll work through my injury troubles at the same time as building/maintaing a resonable base. <br /><br />You will see that my last run was a bit short (and slow) and that's because I pulled up after about 15 minutes due to an aching foot. It was the same ache that I ran through for 50 minutes a month ago which resulted in me then resting up for two weeks. I listened to my body this time and walked it off. After ten minutes or so it was gone and I ran the last K home. Fingers crossed it was just a one off bad run day.<br /><br />Is it common for runners to pay extra close attention to other runners? I'm not talking about the passing glances we may sneak as a runner of the opposite sex passes us by, but rather checking out their form and technique. You see all sorts from those that barely manage a shuffle, to the obviously well trained and coached runner. <br /><br />This week, will out running the Domain Loop (more on that run later), I came across two runners (and yes one was of the opposite sex) with a strikingly high heel lift. They were running with a graceful ease that I would love to emulate.<br /><br />Over the last two weeks I have also been working on my form, mainly concentrating on keeping everything in a straight line. Toes and feet pointing straight ahead, knees tracking over toes etc, not over striding and also working on my heel lift in addition to just relaxing my feet and allowing them to naturally toe off with each stride (gosh thats a lot to think about when running isn't LOL). <br /><br />When I say 'relaxing my feet', I mean that rather than thinking about heel planting or mid/fore foot landing, I'm just staying relaxed and letting them land where they land.<br /><br />Back to the heel lift, I was impressed with the heel lift of these two runners and instantly tried to copy what I had just witnessed as I was clearly not doing enough. I was pleasantly surprised when I discovered how good it felt. I felt stronger, it seemed to put less stress on my shins and I seemed to be running faster.<br /><br />Well thats all from me for now. Have a good week.<br /><br /> <br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-2450127271904414874?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-2418006908153856882008-02-07T20:47:00.000+13:002008-02-07T22:28:16.153+13:00<a href="http://www.geonet.org.nz/images/volcano/our-volcanoes/Mt-Eden-19029-lge.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px;" src="http://www.geonet.org.nz/images/volcano/our-volcanoes/Mt-Eden-19029-lge.jpg" border="0" alt="" /></a><br /><br />View of Mt. Eden overlooking Auckland city. Photo courtesy <a href="http://images.google.co.nz/imgres?imgurl=http://www.geonet.org.nz/images/volcano/our-volcanoes/Mt-Eden-19029-lge.jpg&imgrefurl=http://www.geonet.org.nz/volcano/our-volcanoes/auckland-volcanic-field.html&h=342&w=750&sz=368&hl=en&start=1&um=1&tbnid=JOqO52eSblGizM:&tbnh=64&tbnw=141&prev=/images%3Fq%3Dmt%2Beden%26um%3D1%26hl%3Den%26rlz%3D1T4GGLJ_enNZ204NZ205%26sa%3DN">Geonet.org.nz</a><br /><br />This run takes me from my Newmarket office around the volcanic cone of Mt Eden before heading back up Mt Eden Road and back to work. <a href="http://www.arc.govt.nz/environment/volcanoes-of-auckland/mt-eden.cfm">Mt Eden</a> is the highest of Auckland's 49 volcanic cones at a height of 196 metres. The run to the summit is another favourite and offers stunning panoramic views, a great reward for the gut busting climb to the top.<br /><br />This run however, around the mountain's base, starts with a gentle climb up Carlton Gore Road before making a left turn into Mountain Road. After briefly decending down to Kyhber Pass, the road climbs again, taking me over the Southern Motorway and past one of Auckland's oldest boys schools, Auckland Grammer School. <br /><br />Mountain Road is home to some of Auckland's earliest homes and features some beautifully restored turn of the century (19th century) homes. It's also home to Government House, home of the Governor General. <br /><br />The half way point of the run and I'm in trendy Mt Eden Village right at the base of the 'mountain' running past it's coffee bars and boutique shops. The road climbs again a little at is approaches the entrance to the summit road before leveling off as I get past the mountain and head back towards the top end of Kyhber Pass.<br /><br />I cross back over the motorway before heading back down Carlton Gore Road, arriving back at work 30- 35 minutes after I left. <br /><br /><a href="http://www.gmap-pedometer.com/?r=1606666">Here's</a> the full map.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-241800690815385688?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-40448305379998313262008-01-27T23:19:00.001+13:002008-02-03T22:10:06.300+13:00<div style="float: right; margin-left: 10px; margin-bottom: 10px;"><br /><a href="http://www.flickr.com/photos/oscillize/2198438114/" title="photo sharing"><img src="http://farm3.static.flickr.com/2253/2198438114_05975c23bd_m.jpg" alt="" style="border: solid 2px #000000;" /></a> <br /> <span style="font-size: 0.9em; margin-top: 0px;"> <a href="http://www.flickr.com/photos/oscillize/2198438114/">Old boat sheds along the Orakei basin</a> <br /> Originally uploaded by <a href="http://www.flickr.com/people/oscillize/">oscillize</a> </span></div><br clear="all" /><br /><br />I call run "The Boat Sheds" after these old sheds which I pass about 30 minutes into the 5.8 mile loop around the Orakei Basin. <a href="http://www.gmap-pedometer.com/?r=1558011">Here's</a> the map.<br /><br />The run starts out from my work in Newmarket, opposite the Auckland Domain. I head straight for Parnell Road, away from the busy Newmarket shopping district, well known for its fashion clothing stores. Newmarket is up on a bit of a plateau so I need to descend for a half mile through Newmarket Park and Ayr Street, down on to Shore Road where I run past Thomas Bloodworth Park and million dollar waterfront homes. <br /><br />Mile two includes a small climb over a hill before returning back almost to sea level. We turn into Orakei Road, still running away from work. Given my history sometimes its a bit risky venturing this far from my work place as it will be a long walk back should I breakdown. Nearing the end of Orakei Road we cross the Orakei Basin before making a left turn into Ngapipi Road which though again undulating, follows the waters edge all the way to The Boat Sheds at the corner of Tamaki Drive.<br /><br />The Boat Sheds mark the turning point when we start heading back to work along the pituresque Tamaki Drive, which is lined with Pohutukawa Trees and water on both sides.<br /><br /><a href="http://www.farsight.net.nz/images/rangitoto.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px;" src="http://www.farsight.net.nz/images/rangitoto.JPG" border="0" alt="" /></a><br /><br />Pohutukawa trees and Rangitoto from Tamaki Drive.<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/R6V9HRpJfnI/AAAAAAAAAT4/KIHkYlhlgMY/s1600-h/steps.bmp"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/R6V9HRpJfnI/AAAAAAAAAT4/KIHkYlhlgMY/s320/steps.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5162670111798689394" /></a><br /><br />One of several flights of steps leading up to St Stephens Ave from Tamaki Drive.<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/R6V-7RpJfoI/AAAAAAAAAUA/schTGgYVWNs/s1600-h/parnell+pools.bmp"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/R6V-7RpJfoI/AAAAAAAAAUA/schTGgYVWNs/s320/parnell+pools.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5162672104663514754" /></a><br /><br />Overlooking the Parnell salt water pools , Ports of Auckland and the CBD.<br /><br />At the base of the Parnell cliffs are the Parnell Baths (salt water pools), which is where we take the steps up to the top of the cliffs and on to St Stephens Ave. From there its almost a mile of consistent climbing, past more of Auckland's most expensive real estate, to the top of Parnell Road.<br /><br />The final 3/4 mile is a flat easy run back to work, though coming after the climb back up from the water it is a much needed easy end to the run.<br /><br />Generally this is a 50 minute run at an easy pace. Its a run with a bit of everything, undulating hills, a decent mile long flat section, and a mile long climb, not to mention some pretty good scenery.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4044830537999831326?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-41933503711046385242008-01-27T21:38:00.000+13:002008-01-27T23:10:41.423+13:00It has been ten days now since my last run, a 5.8 mile loop that takes me around the Orakei Basin in Auckland. I'll write some more about the route in another post but lets say it is a very scenic run that includes a section along the Tamaki Drive waterfront, which on a fine summers day is a great place to be, even if the running is not going as good as one may like.<br /><br />Throughout the run I was dogged by an aching left foot and my shin was a little sore as well. The foot problem is one that I had thought I had overcome as whilst in some recent runs it would be a bit tight to start with, I had been able to run through it recently if I just concentrated on maintaining a relaxed easy running style. Perhaps I was a bit tense and was not able to relax as much as I would have liked. I knew this run was going to be pushing it for me as in the week prior I had already completed two 40 minute runs and 50 minute run and to try for another 50+ run was possibly asking for a bit much from my still recovering body (and lower legs in particular).<br /><br />As it turned out I wasn't able to run through the aching foot and it stayed with me for the duration of the run, something which I'm still paying for today in the form of a constant ache in my foot.<br /><br />I think also I was getting tired of the constant daily routine with would always involve some stretching or strength training of some sort. I have been maintaining the strength work for almost four months now since I started back running in October and whilst I guess it has been partly successful, in that I have lasted this long, I'm somewhat disappointed that I'm still not 100% fit.<br /><br />So this last ten days, I haven't stretched once nor have I done any other sort of training, other that a short 800m swim last week. It's been a good chance to get away from having to think about any of that stuff. The shin is feeling better for the rest and I don't think I'll need anything like the four month break I had off over winter. I think anther week off running and I'll be back into it. I'll start up some strength work again this week so the legs don't get a total shock next week.<br /><br />Thoughts of the Half in Rotorua in March have gone from my mind. I was probably being premature considering such an event when I'm really still on the comeback trail. I've re-evaluated my short term goals and am now just focusing on the <a href="http://www.runauckland.co.nz/">Run Auckland series </a>of 5 and 10 K runs over the autumn / winter. Even these will just really be fun runs as I'm probably not yet is a position to try any speed work and press for a fast time.<br /><br />I haven't been sitting around idle over the last week though. We decided it was time the boy's bedrooms needed a fresh look with some new paint. They each picked a colour which we have used as a feature wall with Jack choosing a race car red and Sam a turquoise/aqua colour. We found a nice colour with a hint of green but also some light brown/ grey tones to complete both rooms. Having just finished Jack's room today (actually they share it now since we set up their buck a month or so ago), the rooms are both looking quite stunning and while the colours the boys chose are are a bit "out there" they look great now and really add a youthful feel to that end of the house. Sam's old room is really now a toy room or a spare room for when we have guests.<br /><br />Have a good week.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4193350371104638524?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-52861696233792417522008-01-19T23:14:00.000+13:002008-01-20T00:22:09.547+13:00The <a href="http://www.harlequin.co.nz/Fun/Operators/TouchtheSea.asp">Mapua Aquarium </a>is an excellent little aquarium which the boys found pretty fascinating. The cool thing about this aquarium is that the let you touch the sea life.<br /><br /><a href="http://4.bp.blogspot.com/_hnsU4sHeje4/R5HOQpjWjuI/AAAAAAAAATA/wmW6FVqS4Ac/s1600-h/IMG_1729.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_hnsU4sHeje4/R5HOQpjWjuI/AAAAAAAAATA/wmW6FVqS4Ac/s320/IMG_1729.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5157129833743290082" /></a><br /><br />In the jaws of a great white!.<br /><br /><a href="http://4.bp.blogspot.com/_hnsU4sHeje4/R5HOrpjWjvI/AAAAAAAAATI/1ybFF6pw6yU/s1600-h/IMG_1725.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_hnsU4sHeje4/R5HOrpjWjvI/AAAAAAAAATI/1ybFF6pw6yU/s320/IMG_1725.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5157130297599758066" /></a><br /><br />Sammy touching a starfish.<br /><br />Caving at the <a href="http://www.harlequin.co.nz/Fun/Operators/NgaruaCaves.asp">Ngarua Caves</a>, on the summit of the Takaka hill. The operators of this cave give guided tours on the hour and a full of knowledge about the cave having been therefore 24 years or so. It's about a 30 minute walk through with several stops along the way to hear about the history of the cave.<br /><br />The weird thing is that later that day we heard that three tourists got caught "out of their depth" and had to be rescued from the huge <a href="http://www.angelfire.com/nv/davepage/cavingnz.har.html">Harwoods Hole </a>cave nearby. Here's a link to <a href="http://www.stuff.co.nz/4349304a10.html">that story</a>.<br /><br /><a href="http://1.bp.blogspot.com/_hnsU4sHeje4/R5HPk5jWjwI/AAAAAAAAATQ/VXqajhW65OU/s1600-h/IMG_1753.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_hnsU4sHeje4/R5HPk5jWjwI/AAAAAAAAATQ/VXqajhW65OU/s320/IMG_1753.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5157131281147268866" /></a><br /><br />Back above ground after our caving experience.<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/R5HT5JjWjxI/AAAAAAAAATY/bpfxAXKzXyE/s1600-h/IMG_1747.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/R5HT5JjWjxI/AAAAAAAAATY/bpfxAXKzXyE/s320/IMG_1747.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5157136027086130962" /></a><br /><br />Amazing stalactite formations tens of thousands of years old.<br /><br />Over in Takaka went went Salmon fishing at the <a href="http://www.anatokisalmon.co.nz/">Anatoki Salmon </a>fish farm. Rods are provided and all you have to do is head over to the lake, through your line in a wait one of the many Salmon to hook up. It was a sure thing really and the kids loved. The Salmon steaks were beautiful that night.<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/R5HXoJjWjyI/AAAAAAAAATg/IuPmnCHACwo/s1600-h/IMG_1764.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/R5HXoJjWjyI/AAAAAAAAATg/IuPmnCHACwo/s320/IMG_1764.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5157140133074865954" /></a><br /><br /><a href="http://4.bp.blogspot.com/_hnsU4sHeje4/R5HYUpjWjzI/AAAAAAAAATo/3F7XIW8W6rE/s1600-h/IMG_1767.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_hnsU4sHeje4/R5HYUpjWjzI/AAAAAAAAATo/3F7XIW8W6rE/s320/IMG_1767.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5157140897579044658" /></a><br /><br />Our prized catch. Actually Michelle caught it, though she had an unfair advantage as she was feeding them extra food.<br /><br />After the fishing it was off to the beautiful Tata Beach, in Golden Bay.<br /><br /><a href="http://1.bp.blogspot.com/_hnsU4sHeje4/R5Hai5jWj0I/AAAAAAAAATw/D8QDQP6UPik/s1600-h/IMG_1771.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_hnsU4sHeje4/R5Hai5jWj0I/AAAAAAAAATw/D8QDQP6UPik/s320/IMG_1771.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5157143341415436098" /></a><br /><br /><br />After my 50 minute effort last Sunday, I've had two more runs during the week. A 40 minute run (7.5 KM) on Tuesday and 54 minutes (9.3 KM) on Thursday. I'm concerned that I may have overdone it this week however and cancelled todays planned run due to the shin not feeling good. My left foot is also still sore following Thursdays run during which I had to put up with an aching foot/heel for most of the run.<br /><br />So I'm not sure what I'm going to do now really. I'm a bit over it at the moment to be honest. Will keep ya posted. <br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5286169623379241752?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-44219301642549278232008-01-13T22:36:00.000+13:002008-01-13T23:11:44.101+13:00Hi there, I'm back from my week in sunny Nelson, well actually it's not as sunny as they claim, it was only the 4th of 5th sunniest city in NZ last year apparently.<br /><br />We had a pretty good week, only two days of wet weather early in the week, during which I took the boys to Alvin & the Chipmunks which they thoroughly enjoyed, okay I laughed too. The next wet day we visited the local aquatic complex/wave pool a fair part of the day. Sam's (4) confidence in the water is really improving leaps and bounds from last summer.<br /><br />I might cover in more detail some of our other activities later but they include such things as salmon fishing, caving and of course lazing on the beach.<br /><br />I'll just quickly update you on some runs I've done this week and then set about catching up on some of your blogs;<br /><br />- Tuesday Ran 5 k 30 minutes. <br /><br />This was an early morning run along a misty and grey Tahunanui Beach. Beach running is not something I've really done any of so they sensation was a little strange. The sand was quite soft, even the wet sand near the water. <br /><br />- Friday Ran 7-8 k 43 Minutes<br /><br />For this run I arranged to be dropped at the start of the <a href="http://www.doc.govt.nz/templates/trackandwalk.aspx?id=36215">Abel Tasman Track </a>in the Abel Tasman National Park. It is one of the premier walking/hiking tracks in the country which runs alongside the stunning Tasman Bay coastline for 50k or so. The idea was to get a water taxi up the coast to the first drop of some 12 km from the start and then run back. Unfortunately I just missed the taxi and had to settle for plan B which was to run in and back out again. In the end I ran in for 20 or so minutes and ran out again. It was certainly worth the effort.<br /><br /><br />- Sunday Ran 8.5 k 52 minutes<br /><br />Ran from my house to one of the local beaches where I met Michelle and the boys. It was a great cooling off in the water (quite a bit warmer than Nelson too I'll add) after such a hot run. Temp must have been around 25 deg C today.<br /><br /><br />I'll be going into some more detail about these and other runs at a later date in a new series of posts which I'm calling "The Places I Run" where I'll try and describe the local terrain together with some pics of our lovely country. <br /><br /><br />The shins are hanging in there and don't seem to be too much of an issue at present. Here's hoping they stay that way.<br /><br /><br />Have a great week.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4421930164254927823?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com3tag:blogger.com,1999:blog-5810557596718834147.post-79345831938706771752008-01-04T23:42:00.000+13:002008-01-04T23:46:47.402+13:00Just an update from yesterday. I decided to run today after all. Felt okay. Slow 45 minute run. Almost 8K.<br /><br />I'm packing the shoes for Nelson so will be trying for a couple of runs along the Nelson foreshore this week.<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7934583193870677175?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-43670166106486309042008-01-03T22:24:00.000+13:002008-01-03T23:08:48.793+13:00Happy new year to everyone, hope you've managed to get a good break in.<br /><br />This time of the year always seems to be the time people like set their goals for the year ahead doesn't it. I've never really been one for new years resolutions as such, though I do believe in having an idea of what goals you want to achieve and I guess now is as good a time as any set re assess where I'm going and what I would like to get out of 2008.<br /><br />I'm not going to sit here and write that this year will be the year I'm going to run a marathon and that I'm going to do this and that. Off course I would love to run a marathon as well as a number of smaller races.<br /><br />The one major running goal I have for 2008 is to just get and stay injury free. If I can do that then the races will follow, of that I'm sure.<br /><br />That may sound to some like it's far too non specific and that I'm afraid of commitment or that I'm not backing myself enough to just say I'm going to run a marathon no matter what. That could partly be the case but the way I see it until I can get to a level where I'm able to maintain a regular training programme without breaking down every three or four months then I see no sense in setting race orientated goals.<br /><br />I know from looking back at my numbers from 2007, there is a lot of room for improvement and that will also be a goal for this year, to add to those numbers. Again if I can stay injury free then I should have no trouble surpassing 2007.<br /><br />A marathon remains long term goal and one that I will strive for but whether it will be this year, or next or in five years, I can't say.<br /><br />This week I have had just the one run , on Monday a 3.3 mile , 30 minute jog around the Auckland Domain. As I said in the last post, the shin has started to cause me some more discomfort and I was tempted to pull out after the first of my planned two laps. As most of you will know, we runners never like to pull the pin half way through a run so I soldiered on and completed the planned 30 minutes. <br /><br />I was due another run yesterday but choose the sensible option of another days rest. I was a bit down yesterday as a result, but I'm pleased to say that the rest seems to have done the trick and it is feeling better. With a family holiday planned for next week to <a href="http://www.nelsonnz.com/">Nelson</a> I was thinking about taking the week off running to give the shin an extended break. <br /><br />I'm sure you will agree that it's no easy decision, knowing when to take a break or to push ahead with the training, especially as next week was supposed to be week three of my Rotorua Half Marathon training schedule. I might try and fit a run in tomorrow and see how it holds up. I will be taking my runners anyway so wish me luck.<br /><br />Later.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4367016610648630904?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-50160985332987154072007-12-29T21:45:00.000+13:002008-01-02T12:12:41.225+13:00We've had a relatively quiet Christmas this year, with the only family around being my Dad and Michelle's Nana. The rest of our immediate family are wide spread with M's parents in San Francisco at present, my Sister in England (expecting their second child any day now) and my Mum and M's Sister in Nelson.<br /><br />Still we had a cool Christmas, just at home with my Dad and M's Nana coming over for Christmas lunch. They boys had a great day and were very grateful for all the presents they received. Favourites for Sam were a Star Wars Light saber and a Cricket set while Jack's favourite was a new battery operated train set. They each also got a new scooter each which are getting a great amount of use.<br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/R3bKB0ir1tI/AAAAAAAAAS0/b62W-SOe_RU/s1600-h/xmas07.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/R3bKB0ir1tI/AAAAAAAAAS0/b62W-SOe_RU/s320/xmas07.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5149525356577543890" /></a><br /><br />I had Thursday and Friday off work and they have been mainly spent relaxing at home though he weather has been good enough to get us all down to the beach on both days for a quick cool off in the water.<br /><br />As we come to the end of 2007 I thought we would have a look back at year by delving into some interesting numbers summing up the past year;<br /><br />319 - Miles run<br />39 - Hours run<br />421000 - Number of steps run ( based on 180 per minute) <br />1500 - Ice cubes melted icing shins<br />40000 - Meters swam<br />4 - Months I had off running <br />85 - Litres of Powerade drunk<br />100 - Hours of stretching (excludes any pre or post run stretching)<br />80 - Number of posts to the blog<br />85 - Weight at start of the year (kg's)<br />89 - Weight at end of the year (I put the increase down to less running in the second half!)<br />23 - Finish time in my first ever <a href="http://akiwiontherun.blogspot.com/2007/04/run-auckland-waiatarua-reserve-5km.html">5 K race back in April</a>. <br /><br /><strong>The Shin Report</strong><br /><br />The shin actually feels like its taken a bit of a backward step this week. I'm starting to notice it more in my last two or three runs. I had a check up with the physio on Thursday and she has given me some more exercises to strengthen abs, quads and glutes. Calf exercises and stretching continues. We are suspected possible weaknesses in those areas might also be a factor. I've had to basically write a training plan mixing all the exercises up over two days otherwise I would be at it for up to an hour a night.<br /><br />Training this week has been as follows;<br /><br />Sunday - Run 65 minutes (a very slow 10K had the boys tagging along on bikes for the first half).<br />Monday - Swim 30 Minutes<br />Tuesday - Rest <br />Wednesday - Run 30 Minutes<br />Thursday - Rest<br />Friday - Rest<br />Saturday - Run 35 Minutes<br /><br />That's all folks, hope you all have a great New Year. <br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5016098533298715407?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-63714587673541645302007-12-20T21:23:00.000+13:002007-12-20T22:44:08.319+13:00December is always a busy month isn't it with Christmas shopping to get done, Christmas parties and work functions to attend. It hardly leaves any time for training (or blogging). I think I may have just transitioned to a true running fanatic though as this week I have twice got up at 5 in the morning in order to get my training in.<br /><br />I never thought I would be one that could rise so early just to go running. I have always loved my sleep too much for one and I also just felt the body would never be as 'loose' and warmed up first thing in the morning as it is later in the day. Now I've been converted and I admit to being a bit of a fan of my early morning runs. It can be a great way of starting the day and the temperatures are way cooler than the when running under the mid day sun also.<br /><br />This week I had a session with a sports massage therapist at the <a href="http://www.institutesporthealth.org.nz/">Millennium Institute of Sport</a>. It's the same place where I've been seeing a Physiotherapist about my shins. She had suggested a massage to try and loosen up my calfs some more and also a general all over leg massage. It was great to get some thoughts from another health professional about my 'weaknesses'. She picked up a weakness in one of my quad muscles (same leg as the bad shin) which is possible having some flow on effect on the shin and lower leg. I therefore now need to work on strengthening this area with some leg extension exercises. After massaging my calfs she also did not feel that I was suffering from any Compartment Syndrome, which is great news.<br /><br />Here a wrap of my training for the last week;<br /><br />- Wednesday - Run 35 minutes<br />- Thursday - Bikram Yoga<br />- Friday - Rest<br />- Saturday - Run 45 minutes<br />- Sunday - Rest, well played golf actually, shot 88 which is a continuation of my recent good form.<br />- Monday - Rest<br />- Tuesday - Run 35 Minutes<br />- Wednesday - Rest<br />- Thursday - Run 40 Minutes<br /><br /><br />I'm still taking some walking breaks, at the moment walking a minute after every 12 of running.<br /><br />Since I've been back running I've stayed away from hills so as to not aggravate the shin splints. This week I felt it was time to take on a hill again (Bush Road hill in Albany for those that know it) and I'm please to say that I charged up it with no trouble at all. It was very encouraging. I was a bit worried that having done no hill work at all I would be a little bit under done to take on this relatively short (300 meters) but sharp hill.<br /><br />The last couple of runs I've been really happy with my running technique also , its just felt smooth and natural. I think given the injuries I've had and with the reading I've been doing you can some times end up with just too much going on in your head, when all you really need to do is just go out there, relax and just run. This is how I've approached the last few runs and they've felt great.<br /><br />I'm not totally out of the woods with my shin. It does flare up and feels quite tender at times but as lots of you will know there are always niggles and I just have to learn put up with this. It's not disrupting my running yet , so with careful management of it lets hope it stays that way.<br /><br />Have a happy and safe Christmas everyone. <br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-6371458767354164530?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-66988690415440351252007-12-10T22:29:00.000+13:002007-12-10T23:01:17.471+13:00Another week has passed and here's this weeks numbers;<br /><br />Monday - Run 25 minutes<br />Tuesday - Rest<br />Wednesday - Run 30 minutes<br />Thursday - Swim 1000 m (30 minutes)<br />Friday - Rest <br />Saturday - Run 35 minutes <br />Sunday - Rest<br /><br />Am I having too many rest days? I should really try and do at least one more day of cross training of either biking or weights. I have both an exercycle and some weights at home but neither have been getting much use of late. The difficulty is fitting in one of these workouts into the weekly schedule. They would involve an early start to get the workout done before work as evenings are pretty much taken up by getting home from work in time to spend usually not much more than an hour with the boys before they are in bed then relaxing with M and then maybe some computer time before I hit the sack. <br /><br />While I can handle rising early if it that's what needs to be done to get a run in, I'm not so keen when it comes to other forms of training for some reason. I guess the other reason is that other than aiming to get back to a reasonable state of "running" fitness, I have no other goal at present to aim for and thus motivate me to make time for an extra weekly workout.<br /><br />One thing I have been contemplating is the <a href="http://www.rotoruahalfmarathon.co.nz/">Rotorua Half Marathon</a> on March 16 next year. This is about thirteen weeks away and if I'm going to give it a shot I really need to start a build up for this now. Am I ready?<br /><br />I've been back running now for two months and (touch wood) the shin splints have not got any worse. I still have some minor soreness but nothing so bad that it hinders my running and so far I have been able to control it with icing.<br /><br />So with two months successfully behind me, what I have got to lose by aiming for March 16 as my comeback race? I have dug around online and found a <a href="http://www.bupa.co.uk/health_information/html/healthy_living/lifestyle/exercise/running/halfmarathon/programme.html">twelve week half marathon programme </a>which I will use as a guide. The programme does call for back to back runs on two days a week, something which I have not normally done due to my shin problems. <br /><br />Maybe with the race in mind I will have the motivation to substitute one of those runs for some cross training?<br /><br />Have a good week. <br /><br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-6698869041544035125?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-28914279235213292262007-12-03T21:47:00.000+13:002007-12-03T23:10:50.335+13:00I've been a bit slack lately updating the blog and getting around to all yours. The reason for the slackness is that much of my computer time lately has been taken up by surfing the travel pages and hotel guides planning for our family holiday to the States and Canada which is happening next April.<br /><br />This will be the first major trip my wife Michelle and I have done overseas, apart from crossing the Tasman to Aussie or up to Fiji. It's also of course the first major trip for the boys. All up we will be away for a month so it will be pretty big for us. <br /><br />Part of the trip is to visit Michelle's parents who are in the States currently travelling in their RV. They left six weeks ago will be away for about 16 months all up. We will be meeting them in Vancouver at the start of the trip and spending five days with them there, before Michelle and I head down to the Las Vegas region for five days on our own. From there is back up to Vancouver for a few more days before saying farewell to M's parents and heading across to the Rocky Mountains and down to Calgary. We then jump on a flight to San Francisco for three days and then head down to LA via Yosemite. It's a pretty jam packed itinerary and only hope we can hack the pace. Here's my <a href="http://travel.yahoo.com/trip-view-1182161-usa_canada_trip_2008;_ylt=Ag0hIgmwWrtD2R1pAjPX2eefItAF">Yahoo Travel Planner </a>if you're interested in the detail.<br /><br />We've have got all the major stuff sorted like airfares and accommodation in the major cities. A few weeks ago I booked us a rim side cabin at the Grand Canyon but what was harder still was trying to find some accommodation at Yosemite National Park, and we're not even travelling in peak season. Finally we have decided on a motel about an hour out of the park in Oakhurst. It will make for a long day travelling from SF that morning but at least we will already be out of the National Park and ready for the next leg of the trip the next morning.<br /><br />Recently I thought I would look into what the April temperatures are in places like the Grand Canyon and Utah. I was thinking like yeah it's spring time it should be quite mild. Then I find out the lows are still in the minuses (C) at that time of the year! I'll be making sure we pack heaps of warm cloths thats for sure.<br /><br />Next on the list of things to organise are some B&B's in places like Jasper and Banff. We're not sure about booking anywhere in Utah and California and may just wing it and see what we find depending on where we end up.<br /><br />How's the running going?<br /><br />I had my check up with the physio last week after successfully completing my scheduled 50 minute run. She's happy with the progress and as said to keep slowly building up and to maintain my strengthening and stretching. She's got me doing these calf raises on the edge of a step, one legged. I have hold a weight (7kg) in one hand, rise quickly onto ball of my foot and then drop slowly and controlled to a count of ten. I do two sets to failure. As a variation of the stretching she also said to stretch on the step again by standing on the edge one foot at a time lowering my heel both with a straight leg and then bent. <br /><br />I raised the numb foot/pins & needles thing and she thought this could be a case of <a href="http://sportsmedicine.about.com/cs/leg_injuries/a/leg3.htm">Compartment Syndrome</a>. On the 50 minute run I somehow managed to stave off the numbness for 40-45 minutes before stopping to stretch. I was taking smaller strides so I will work on that and hopefully that will help. Will just have to keep an eye on tha one. With the continued strengthening and stretching hopefully this will pass. I've also booked a sports massage with a massage therapist at the Millennium Sports Institute to work on loosening up the calfs /legs some more. I've never had a deep tissue massage before so this should be an experience!<br /><br />Last weeks numbers;<br /><br />Monday - 44 minutes<br />Tuesday - Rest<br />Wednesday - 50 Minutes<br />Thursday - Bikram Yoga<br />Friday - Rest <br />Saturday - Rest<br />Sunday - 35 Minutes<br /><br />This week is a cut back with three runs of 25, 30 and 35 minutes planned. Still taking walking break for one minute after every ten of running this week.<br /><br />I know I've still got a long way to go but I have already had a look at a race calender and can see a Half Marathon in Auckland on March 2 and the Rotorua Half on March 16. Rotorua would fit perfectly before we head off for our trip wouldn't it?<br /><br />Have a great week.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-2891427923521329226?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com9tag:blogger.com,1999:blog-5810557596718834147.post-28845019935313083632007-11-25T21:52:00.000+13:002007-11-25T22:49:49.990+13:00This week I got to spend an awesome day out in the fresh air away from the office and I could hardly have picked a better day. I work for ANZ Bank and as part of its values of giving back to the community the Bank gives every staff member the opportunity to do community volunteer work for two days a year. <br /><br />Our office has 'adopted' an island in the Hauraki Gulf named <a href="http://www.motuihe.org.nz/">Motuihe Island</a>, which after 100 years of various uses including farming through to being used by the Navy as a training ground and hosting a variety of introduced pests, it is now to be restored to its former state through an intensive pest eradication and re-forestation project.<br /><br />All introduced pests and animals have been removed from the island and a replanting programme is underway and in about 10 - 15 years time the island will be a sanctuary for bird life and also day trippers to escape the city and enjoy the tracks.<br /><br />It's already a great escape from the city with some great beaches to relax on and only 30 minutes by boat from the city.<br /><br />Here's some pics<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/R0k7q5d7L8I/AAAAAAAAAQs/vPpl55hp1N0/s1600-h/boat.bmp"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/R0k7q5d7L8I/AAAAAAAAAQs/vPpl55hp1N0/s320/boat.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5136702458159640514" /></a><br />The boat trip out to the island.<br /><br />My 'job' for the morning was to drive a tractor which was fitted with a tank full of spray and a couple of spray guns. Two others were walking behind me and scrambling down cliffs spraying any of the unwanted weeds or introduced and unwanted plants which if left unchecked grow into quite large tress which crowd out the NZ natives. I'd never driven a tractor before but really it's just like a car in a lot of ways so I had no issues with it at all.<br /><br /><a href="http://4.bp.blogspot.com/_hnsU4sHeje4/R0k_NZd7L9I/AAAAAAAAAQ0/4eKy-4oSR4I/s1600-h/tractor.bmp"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_hnsU4sHeje4/R0k_NZd7L9I/AAAAAAAAAQ0/4eKy-4oSR4I/s320/tractor.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5136706349400010706" /></a><br />On the island's tractor.<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/R0lAU5d7L-I/AAAAAAAAAQ8/kCaZcL2xVgA/s1600-h/mot+beach.bmp"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/R0lAU5d7L-I/AAAAAAAAAQ8/kCaZcL2xVgA/s320/mot+beach.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5136707577760657378" /></a><br />One of the island's stunning beaches.<br /><br />Training this week has been a a little mixed. I felt I had quite a good 'recovery' run of 30 minutes on Thursday but Saturday mornings was a real struggle with the shin actually flaring up the worst since I've been back running. Add to that the numb foot thing that used to bother me looks like it has not fixed itself yet. <br /><br />This week I'm back to the physio for a check up so we'll see what happens. I'm supposed to get a 50 minute run in beforehand and that is scheduled for Wednesday.<br /><br />Here's the numbers;<br /><br />Monday - Run /walk 40 minutes<br />Tuesday - Swim 1000 m<br />Wednesday - Volunteer day<br />Thursday - Run / walk 30 minutes<br />Friday - Rest<br />Saturday - Run /walk 35 minutes.<br />Sunday - Rest <br /><br />Finally here's a pic from the Auckland Santa Parade held today, again in awesome weather and it's not even summer yet! <br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/R0lCzJd7L_I/AAAAAAAAARE/7XaCxktJuQs/s1600-h/santa.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/R0lCzJd7L_I/AAAAAAAAARE/7XaCxktJuQs/s320/santa.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5136710296474955762" /></a><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-2884501993531308363?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com3tag:blogger.com,1999:blog-5810557596718834147.post-40433156838235813242007-11-22T22:33:00.001+13:002007-11-22T23:40:25.165+13:00Looks like I've been tagged. Here's the rules;<br /><br />(1) Share 5 facts about yourself on your blog, some random, some weird.<br /><br />(2) Tag 3 people at the end of your post by leaving their names as well as links to their blogs.<br /><br />(3) Let them know they are TAGGED by leaving a comment on their blog.<br /><br />Link to your tagger and post these rules on your blog:<br /><br /><br />My tagger: <a href="http://robbrunner.blogspot.com/">Robbrunner</a><br /><br />1. I once had to be rescued from the swim leg of a triathlon as I was so under prepared for swimming (hence now I just swim in pools)<br /><br />2. The one food I can not resist is ice cream (any flavour will do).<br /><br />3. Two TV shows I will not miss are 24 and Lost.<br /><br />4. I'm clueless when it comes to most techo gadgets including even IPODs.<br /><br />5. I often miss place stuff and will tear the house down looking for something only to find it somewhere I 'looked' in the first place<br /><br /><br />I'm tagging, <a href="http://gsxsuzuki.blogspot.com/">Ewen</a>, <a href="http://ikeeprunning.blogspot.com/">UltraScott</a> and <a href="http://love2runcanada.blogspot.com/">Mike</a>.<br /><br />That's it.<br /><br />Nice quiet 30 jog minute today. Feeling good.<br /><br /> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4043315683823581324?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-77729078887122501092007-11-19T21:36:00.000+13:002007-11-19T23:10:12.861+13:00I'm into the sixth week of my return to running after a four month break to rest and rehabilitate my ongoing nemesis, shin splints. I'm quite pleased with my progress to date and must admit to being a little surprised to have not having suffered a recurrence yet.<br /><br />I guess after putting up with them for so long and having given in to them on several occasions before I was probably conditioned to the prospect of the shin splints again getting the better of me.<br /><br />I'm certain the fact that I am still out there running is thanks to the work I've been doing during my time off from running;<br /><br />- I've maintained regular stretching and strengthening of the calfs and feet.<br />- took a weekly Bikram Yoga class<br />- studied what I believe to be a safer running technique in Chi Running (which whilst I haven't fully converted to, I've taken some key points on board).<br /><br />I've also tried to maintain my fitness through swimming and water running so the eventual come back to running was not such a shock to my system.<br /><br />I also sought professional advice and was boosted when the Physiotherapist and Podiatrist gave me the all clear to commence training again. After all they're suppose to be the experts right and if they say its okay to train then who am I to question them.<br /><br />As I said in my last post, I still get some aching in the shin here and there but it doesn't seem to bother me when I'm running which is the most important thing. My only lingering doubt is that as I gradually look to increase my distances the lingering pain will worsen and gradually interrupt my running. <br /><br />I'm doing everything I can to try and make sure that doesn't happen;<br /><br />- I've adopted a slow build up utilising the run/walk method,<br />- Small increases in weekly distances<br />- Shoes have been given the okay<br />- Icing<br /><br />I can only hope that <a href="http://gsxsuzuki.blogspot.com/">Ewen's</a> comment that the shin splints will gradually dissappear is correct, or maybe as <a href="http://tessooooo.blogspot.com/">Tesso</a> suggests, I just need to stop thinking about them so much?<br /><br />Here's the numbers for last week;<br /><br />Monday - Swim 1000 m<br />Tuesday - Run /walk 28 minutes<br />Wednesday - Rest<br />Thursday - Run/walk 32 minutes<br />Friday - Rest<br />Saturday - Run/Walk 36 Minutes<br />Sunday - Rest / Golf (Shot 94 at Formosa and it was a rest as I took a golf cart)<br />Today - Run/walk 40 minutes.<br /><br />Today's run was walking one minute running nine x 4.<br /><br />The plan for the next ten days is to build up to a 50 minute run which the Physio wanted me to complete before our next meeting, next Wednesday.<br /><br />Therefore the plan is something like this;<br /><br />Wednesday 30 minutes<br />Saturday 36 minutes<br />Monday 42 Minutes<br />Wednesday 50 minutes<br /><br />As you can see, I've not recorded any distances above as I'm not really interested in distance at present, its all about time. I would guess I'm running on average mid 5's to 6 minute Ks. <br /><br />If I can get through the next ten days then it might be time for a cut back week as it would have been seven whole weeks of building up.<br /><br />Wish me luck.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Shin Splints" rel="tag">Shin Splints</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7772907888712250109?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-6381631504907614022007-11-11T22:36:00.000+13:002007-11-12T21:44:40.264+13:00Three more runs under my belt last week;<br /><br />Monday - Run / Walk 28 Minutes (run 6 & walk 1 x4)<br /><br />Tuesday - Swim 1200m (30-35 minutes)<br /><br />Wednesday - Run /walk 29 Minutes<br /><br />Thursday - Nothing<br /><br />Friday - Run / walk 32 minutes (run 7 & walk 1 x 4)<br /><br />Still no noticeable discomfort while running which is good. I had some tightness in my right calf but nothing too serious.<br /><br />Saw the Physio on Wednesday and she is happy with the progress also. She wants me to continue with the gradual increases over the next two to three weeks and has given me the task of completing a 50 minute run by the end of the month. That is a little sooner than the schedule I had mapped out for myself, but with a wee bit of rejigging it I've worked out a new schedule will see me achieving that goal.<br /><br />The odd thing is that the shins are still slightly tender when I'm not running which is a bit annoying. I'm starting to come to the realisation that perhaps I need to accept that this is just part of running and comes with the territory. I just need to manage them sensibly, ice them when needed and if they start troubling me while running then its time to back off the training.<br /><br />I would be interested in what others think about this. Is some constant mild shin discomfort to be expected and something that we runners must put up with or should I be aiming to be totally pain free 100% of the time? <br /><br />I've just had two days away at a work golf tournament in <a href="http://www.matamatanz.co.nz/?gclid=COSfn7yx1I8CFRk0awodaUUO-A">Matamata</a>. Matamata is a small town in the central North Island, which is now famous due to the Lord of The Rings movie being shot in the surrounding countryside. Tourists still flock to the to see the movie sets where the hobbits lived. The golf course is a great little country course, and though it may be short it can still be a good test of golf.<br /><br />This was my fourth Matamata tournament in three years and I'm please to say that on both days I registered a PB for the course, a 92 on Saturday followed by a 91 today for a net 73 and 72. This was some of the best golf I have played this year so I'm reasonably pleased with the result. Brought home a $60 Briscoes voucher for my efforts. <br /><br /><a href="http://1.bp.blogspot.com/_hnsU4sHeje4/RzbApQo7PuI/AAAAAAAAAQU/yCec_MrvjGE/s1600-h/mata+8th.bmp"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_hnsU4sHeje4/RzbApQo7PuI/AAAAAAAAAQU/yCec_MrvjGE/s320/mata+8th.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5131500640509050594" /></a><br />8th hole at Matamata<br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/RzbCIwo7PvI/AAAAAAAAAQc/qAveXdfI6IY/s1600-h/mata+11th.bmp"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/RzbCIwo7PvI/AAAAAAAAAQc/qAveXdfI6IY/s320/mata+11th.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5131502281186557682" /></a><br />Par 3 11th hole<br /><br />This weeks training will be another 32 minute run on Tuesday, increasing to 36 minutes on Thursday and 40 on Saturday. I will also fit a swim or a yoga session in somewhere.<br /><br />Have a great week.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-638163150490761402?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-86280682877709525172007-11-03T23:18:00.000+13:002007-11-03T23:32:14.602+13:00Another week has gone by and I have managed another three runs. The walking intervals are gradually getting further and further apart and so far so good. Here's how the week panned out;<br /><br />Monday - Run/walk 21 minutes<br /><br />Tuesday - Swim 1200 m (35 minutes)<br /><br />Wednesday - Run/ walk 24 minutes<br /><br />Thursday - Golf at Takapuna. Shot 93. This was a practice round for my 36 hole tournament in Mata Mata next weekend. Quite happy with the round particularly after my last two outings which were less than impressive.<br /><br />Friday - Nothing<br /><br />Saturday - Run / walk 25 minutes.<br /><br />Still icing the shin , mainly on run days. Stretching etc is still a pretty much daily routine also. <br /><br />Have another check up with the physio this week to check on the progress. Might see if she can recommend a sports massage for the calfs to loosen them up some more. This has been suggested to me previously as an option to loosen tight calfs. Now that I'm running (sort of) i might look at say a monthly massage.<br /><br />This week I will be maintaining the gradual increase in time on my feet. Since I'm going away next weekend I will run on Monday (28 minutes), Wednesday (29 minutes) and Friday (32 minutes). Walking breaks will be every 7 minutes by Friday.<br /><br />Thats all for now.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8628068287770952517?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-80391034377045222007-10-28T10:45:00.000+13:002007-10-28T11:41:40.988+13:00Training last week;<br /><br />Tuesday - Swim 1200 m<br /><br />Wednesday - Walk/ Run 17 minutes<br /><br />Thursday - Bikram Yoga, thats the last one of these classes for a while. I will have a look around for something to replace this workout. I definitely got some benefit from these Bikram Yoga classes being some added strength and flexibility but the extreme heat that you must also deal with in the 90 minute class makes for an exhausting workout. After seven classes it's now time to try some other form of yoga based training. May be a<a href="http://www.peakpilatesgroup.co.nz/wawcs0116433/tn-home.html">Pilates class</a>?<br /><br />Friday - Blank.<br /><br />Saturday - Walk/ run 20 minutes. Walking one minute out of every five. With every two runs I'm adding a minute to the run portion each run, thus the next run will be four sets of walking one minute and running five. <br /><br />The runs are pretty slow and I'm just trying to focus on a couple of form and technique key thoughts. Main ones being maintaining a correct landing position for my feet (so the point straight forward). A have tended to be a bit pigeon toed in the past which has been a contributor to my injuries.<br /><br />Some Chi Running focuses I'm also thinking about being light on my feet, trying to keep my lower legs relaxed and lifting the foot rather than toeing off too prominently.<br /><br />I'm still experiencing some general shin soreness but not while running. The physio seems happy with the progress and was not too concerned about the ongoing shin pain. As long as I maintain the slow build up and stretching and so long as the shin doesn't start to interfere with my running then I should be okay.<br /><br />Physio also suggested some gel heel cups to put in my shoe to add some more cushioning to help with the heel bruised heel. This seems to be working also.<br /><br />Finally all the best to fellow Kiwi blogger <a href="http://hotpotatorunning.blogspot.com/">Kate</a> who ran the Auckland Marathon this morning.<br /><br />Have a good week.<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8039103437704522?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-28973546083490244582007-10-22T21:15:00.000+13:002007-10-22T21:30:27.892+13:00Last week I continued my slow and easy progress back from injury. The week went something like this;<br /><br />Monday - Swim 1200 m<br /><br />Tuesday - Walk/ Run 14 minutes<br /><br />Wednesday - Bikram yoga. Despite missing a session the week before due to illness, I went okay. I've got my breathing under control now not like the first class I did when I was puffing like a 100 meter sprinter.<br /><br />Thursday - Walk / Run 15 minutes<br /><br />Friday - No training<br /><br />Saturday - Walk / Run 16 Minutes<br /><br />Sunday - Nothing<br /><br />Monday (today) - Walk /Run 16 minutes <br /><br /><br />The shin is feeling okay when out running. No noticeable soreness. Still have some slight aching afterwards but nothing too serious. Am continuing the icing to be safe.<br /><br />Heel problem (bruising) is perhaps more of a concern and ached a bit on Saturday but wasn't so bad today. <br /><br />Have another check up with the physio to week.<br /><br />Have a good week all.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-2897354608349024458?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-86955661380994650712007-10-14T22:17:00.000+13:002007-10-14T23:06:36.056+13:00Last week I has my appointment with the Podiatrist. My shin seemed to be taking soooo long to come right I just wanted to get a 3rd (Podiatrists) opinion.<br /><br />Apparently I have a pretty neutral foot position when standing and a mild to healthy amount of pronation (some pronation is good apparently!).<br /><br />I took along the Chi Running book I'm reading as I wanted to get his thoughts on that subject too. He had heard about it, and Pose Method also, an in fact referred me to an interesting <a href="http://scienceofsport.blogspot.com/search/label/running%20technique">Sports Science Blog </a>which debates the whole topic very thoroughly.<br /><br />While he understands that these methods work for some people, he wants to see me retain a heel striking / toe off gait, which off course is the total opposite of what Chi Running is about. How's that for successfully managing to put myself in a conflicting situation then!<br /><br />He picked up that I'm tight in the calf and Achilles region though was happy with my hamstrings. Orthotics could be an option still on the table but before trying those again he has given me some heel pads which slip in under the inner of my running shoe. These just raise my heel about 6-8 mm and take some of the pressure off caused by the tight Achilles. The good thing is though he thinks my shoes are okay.<br /><br />He's given me the okay to start some gentle running to see how these things go. Therefore yesterday a went out for a 15 minute run/walk in which I ran for a minute then walked for a minute etc. Its the programme suggested by <a href="http://www.completerunning.com/running-blog-mark/">Mark</a> in this <a href="http://completerunning.com/archives/2007/06/12/top-10-questions-asked-by-beginning-runners/">article</a>. It's real back to basics stuff, but I guess anything is something and I don't want to repeat past mistakes of too much too soon. <br /><br />If it goes well it won't be too many more weeks before I'm running a respectable distance. I must admit to having some apprehension about how long I will last though. The shin pain is still hanging around and I can't really see how starting to run while this still hangs around will be of any good. Shouldn't I be holding off till I don't feel any pain? The Podiatrist didn't seem to think so and is keen to start a slow build up. I have had three months off after all, how much longer do you stay on the sidelines?<br /><br />So the run felt okay. The danger of reading too much though is that you have too many thoughts floating around in your head on all different matter of techniques and focuses. Hence the run was one of constantly reminding myself of the different focuses I've been reading about but at the same time try for the heel toe gait the Podiatrist is looking for. <br /><br />I'll have three more run/walks this week then report back to the Podiatrist with my progress. Another Physio appointment booked for next week to go over any other stretching / exercises I could be doing. <br /><br />Have a good week.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8695566138099465071?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-54414905010080889442007-10-07T22:08:00.000+13:002007-10-08T21:03:48.714+13:00Below is my first attempt at posting a video from You Tube. Perhaps <a href="http://akiwiontherun.blogspot.com/2007/10/new-zealand-mourns-world-cup-defaut.html">check it out </a>then return to this post.<br /><br />So to what do after watching your national team self destruct?<br /><br />Being the last day of the school holidays we had a nice family day out and headed for the beach and then followed that with a little bush walk. We visited Wenderholm beach, about 25 minutes north of us. It was a beautiful day, quite warm considering it is still spring. They boys played in the sand and paddled in the water while I lay on the beach taking in the suns rays while contemplating how on earth we could have lost <a href="http://akiwiontherun.blogspot.com/2007/10/new-zealand-mourns-world-cup-defaut.html">that game</a>.<br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/Rwikf5zBxwI/AAAAAAAAAKA/AwjjC54gaWM/s1600-h/IMG_1578.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/Rwikf5zBxwI/AAAAAAAAAKA/AwjjC54gaWM/s320/IMG_1578.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5118521844504315650" /></a><br /><br /><br />When we were done at the beach having polished off one of Michelle's great bacon and egg pies, we headed for a bit of a walk in the trails nearby.<br /><br />Here's the start of the trail and a Maori carving at the entrance to the trail. No the trail is not all this smooth!<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/Rwil2pzBxxI/AAAAAAAAAKI/Nn6PwuTmBqY/s1600-h/IMG_1584.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/Rwil2pzBxxI/AAAAAAAAAKI/Nn6PwuTmBqY/s320/IMG_1584.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5118523334857967378" /></a><br /><br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/RwipE5zBxyI/AAAAAAAAAKQ/lOWOjLJx-tc/s1600-h/IMG_1593.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/RwipE5zBxyI/AAAAAAAAAKQ/lOWOjLJx-tc/s320/IMG_1593.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5118526878205986594" /></a><br /><br /><br />Taking a rest half way up the hill....<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/RwisZpzBx0I/AAAAAAAAAKg/q-ZD-_BMITI/s1600-h/IMG_1585.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/RwisZpzBx0I/AAAAAAAAAKg/q-ZD-_BMITI/s320/IMG_1585.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5118530533223155522" /></a><br /><br />and another rest at the top.<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/RwiwNpzBx2I/AAAAAAAAAKw/8GzBiuo6lIU/s1600-h/IMG_1589.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/RwiwNpzBx2I/AAAAAAAAAKw/8GzBiuo6lIU/s320/IMG_1589.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5118534725111236450" /></a><br /><br /><br />But what about the view!<br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/Rwiwn5zBx3I/AAAAAAAAAK4/pDq3qb3p-xw/s1600-h/IMG_1588.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/Rwiwn5zBx3I/AAAAAAAAAK4/pDq3qb3p-xw/s320/IMG_1588.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5118535176082802546" /></a><br /><br /><br />The trails in this regional park would make for some great trail running and I hope to be back some day to run them. The full trail is just short of 5km so two laps of that would see me doing two decent climbs and almost 10km. <br /><br />That's all from me, hopefully we will be able to bounce back after our disappointment of today, but I expect to encounter a fair amount of depression in the next few days.<br /><br />Happy running and have a good week.<br /><br /> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5441490501008088944?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com7tag:blogger.com,1999:blog-5810557596718834147.post-13401937520149682692007-10-07T21:49:00.001+13:002007-10-07T23:06:40.890+13:00<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/fwLuBe9eKVI' name='movie'/><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/fwLuBe9eKVI'/></object></p><p>New Zealand is mourning today after the shock defeat by France in the quarter final of the Rugby World Cup, in Cardiff this morning.<br /><br />Heavily favoured going into the game the New Zealanders again failed to produce thier 'A game' when it mattered the most. They were out passioned by the spirited French side and despite having a huge possesion and territory advantage, they could not turn that advantage into points.<br /><br />There will be those that lay the blame with the inexperienced English referee, who made it must be said made some 'interesting' decisions and seemed very lenient on the French around the rucks and mauls. The All Blacks simply did not dominant the game sufficiently to put it out of reach of the French, something they should have been able to do after being up by 13 - 3 at half time.<br /><br />Sadly the team will now no doubt have to endure more 'choker' tags from a dissappointed public. Not since 1987 has New Zealand won the World Cup and for a country which lives and breaths this sport this Cup has become an obsession, one which now must be full filled when New Zealand hosts the next Cup in 2011.<br /><br />The public will be looking for scape goats and we will be left wondering how this team, which was touted as the best prepared All Black team of any to visit the World Cup, could be exiting the tournament at such an early stage.</p></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-1340193752014968269?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-46674166309975444132007-10-02T23:32:00.000+13:002007-10-03T00:07:08.871+13:00I went to the physio yesterday to get some professional advice on the shin problem. I chose the Health Zone at the <a href="http://www.institutesporthealth.org.nz/health/hserv.html">Millennium Institute of Sports </a>as I'm hoping that with all the facilities and health professional at the one facility they will be able to help get me back running. <br /><br />She was pretty quick to identify that my Achilles/calf region is very tight, something I'm well aware of. I have been doing regular stretching of this region for ever it seems for not much improvement.<br /><br />When I try squatting on one leg my heal lifts of the ground before I even move a quarter on the way down. She seems pretty sure that that is a likely cause of my problems.<br /><br />She also suspected a weakness in my glutes. The physio I saw last year also said this but I had expected these would be stronger from the exercises regime they put me on last year.<br /><br />This new physio also seems to be an advocate for orthotics to solve my problems, even though I told that I was not convinced that these were the answer following my previous experience with them. When I told her the name of my previous Podiatrist she commented that they had heard some mixed feedback about him. <br /><br />She is recommending that I see the Institute's Podiatrist and get fitted for some Orthotics. She reassuringly advises that every one she has referred come away happy with the result.<br /><br />She didn't like my <a href="http://akiwiontherun.blogspot.com/search/label/Shoes">shoes</a> either and said she would like to see me in some Asics or Brooks shoes.<br /><br />A sceptic might say that they are just after my money, and that they were always going to refer me to the Podiatrist and recommend new shoes, but she does seem confident that they can assist me and agreed that I shouldn't have to put up with shin pain. At this stage I'm willing to give them a go and see where it ends up.<br /><br />My cross training continues to be a bit sporadic. I never made up the weights session and these seem to be harder to fit in. At the moment I am maintaining two swims a week and the yoga so that might have to be enough for now. <br /><br />We're on day light savings time here now so that must mean summer is around the corner. Can't wait for that and hopefully I will be able to enjoy the warmer weather by treating myself to some nice long runs.<br /><br />I'm half way through the <a href="http://www.chirunning.com/shop/home.php">Chi Running </a>book now and can't wait to get the all clear from the Physio to go out and try this technique.<br /><br />Have a good week and all the best to those racing this week , including <a href="http://rubbishrunner.blogspot.com/">Thomas</a>.<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4667416630997544413?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-30237597823110982172007-09-25T22:50:00.001+12:002007-09-25T23:17:22.095+12:00What's happened this last week?<br /><br />Thursday. Swim, not quite a 1000 m. Goggles giving me problems still.<br /><br />Friday. Auckland v Otago rugby. Auckland got up for the win by 11 points. Game was a bit flat, poor crowd and not much atmosphere. A typical Auckland crowd some might say.<br /><br />Saturday. No training, enjoyed a meal out with friends to <a href="http://www.wildfirerestaurant.co.nz/menu_dinner.htm">this place</a>. Heaven for meat eaters with a continuous supply of meat being served at your table. I had two cuts of beef, lamb, sausage, chicken, pork ribs, salmon. No I didn't have desert.<br /><br />Sunday. Golf at Pukekohe. Another poor round, 100+, lost an incredible eight balls. I'm not playing enough to be consistent. Would rather be running honestly. <br /><br />Monday. Another swim but goggle problems see me finishing short of the 1000 meters again. Should I just get some new ones?<br /><br />Tuesday. Slept in and missed my weights workout. Hate those early starts , if I've been up too late then these are almost an impossibility. Will postpone it to Friday.<br /><br />Tomorrow. Bikram Yoga. Still get that nervous feeling before these classes like when you know you have a really challenging workout ahead of you and you just hope you can get through it in one piece.<br /><br />Thursday. Will aim for the 1000m swim again. Am seeing a physio just to get my shin / heel checked out and find out if there is more I can do to speed the recovery along. <br /><br />Friday. The weights session I missed.<br /><br /><a href="http://www.chirunning.com/shop/home.php">Chi running</a> update. Haven't gone too much further with this yet but I am starting into the technique. Practicing some of the technique in my every day walking around just to get a feel for it. Feels like I'm prancing around a bit but apparently this is what it is supposed to feel like? <br /><br />Happy running all.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3023759782311098217?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-79136330711584909412007-09-19T22:26:00.000+12:002007-09-19T23:23:54.399+12:00The <a href="http://www.chirunning.com/shop/product.php?productid=3&cat=14&page=1">book</a> Chi Running by Danny Dreyer arrived over the weekend and I thought I would post a brief summary of some key thoughts and quotes from the first three chapters. <br /><br />The first three chapters have been devoted to explaining how Danny came to discover the ancient Chinese martial art of T'ai Chi and how he as been able to take what he has learned from T'ai Chi and adapt it to his running, thus developing <a href="http://www.chirunning.com/shop/home.php">Chi Running</a>, which offers an alternative and safer approach to running. With the help of his Chi Running method Danny has raced in over thirty ultra marathons since 1995, winning his age group in fourteen of them and placing in the top three in all but one.<br /><br />So here's some key thoughts / quotes that I've taken from the book so far;<br /><br />Fundamentals of Chi Running<br />- Great posture<br />- Relaxed limbs<br />- Loose joints<br />- Engaged core muscles<br />- A focused mind<br />- Good breathing technique<br /><br />Benefits of Chi Running<br />- All the above<br /><br />- tilt forward and engage the pull of gravity thus eliminating the need for you to push with your legs.<br /><br />- use your ligaments and tendons instead of muscles.<br /><br />- looser joints have less injury potential.<br /><br />- all movement in your body originates in your center. Learn how to run from your center and the less you will need to use your legs.<br /><br />- by forcing our bodies against natural laws, our forward progress will be met with resistance in the form of injury, fatigue and disappointment<br /><br />- focus, body sense, breath and relax.<br /><br />You might get the idea that it's been all theory to date and that is important I guess to set the scene for whats to come. Next up, learning the technique ...<br /><br />Training this week;<br /><br />Monday - Swim 1000 m - A good swim , best I've done in quite a while.<br /><br />Tuesday - Weights - whole body , light weights high reps (my home made Pump Class if you like!<br /><br />Wednesday - Bikram Yoga - It's not getting any easier, dealing with the heat is the tough thing. The stretches and poses I think I'm doing okay with. Getting several dizzy spells a session meaning I need to sit out the odd pose to get my breath and just take a minute to chill. Four more weeks of this to look foward to LOL.<br /><br />Thursday - Has been my aqua run day but I might make this another swim day. I feel that will help retain/ maintain my aerobic base better.<br /><br />Friday - Rest - Going to the Bank's corporate box for the Auckland v Otago rugby game. Lucky me. Go Auckland!!<br /><br />Saturday/ Sunday - Rest or maybe a bike ride Saturday, golf Sunday.<br /><br />Have a great week. <br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Chi Running" rel="tag">Chi Running</a><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7913633071158490941?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-57100635927020536532007-09-13T20:59:00.000+12:002007-09-13T21:42:36.619+12:00I was looking around on the web the other day and came across the <a href="http://www.chirunning.com/shop/home.php">Chi Running </a>site. I had heard about this style of running before. Some long time readers (six months ago) of this blog may recall I was experimenting with the Pose Method for a period which bares some similarities to <a href="http://www.chirunning.com/shop/home.php">Chi Running</a>. I suffered a calf strain in March however due to the added strain this method places the calfs under and I never really gave Pose a second chance.<br /><br />Chi Running promotes a mid foot landing as a means of staying injury free, rather than the traditional heel strike that most runners naturally adopt. I like what I've read so far on the web site and I think this approach to running to have some real benefits for me.<br /><br />I'll do all I can to learn this method and take the time needed to learn it properly rather than the approach I took with Pose which was just to read a few articles on the Pose site and try to teach myself from there.<br /><br />I've ordered the <a href="http://www.fishpond.co.nz/Books/Sports_Recreation/Running/product_info/1005450/">ChiRunning book </a>and this should arrive any day. I think that the lay off I'm in the middle of now combined with this new approach to running will hopefully pay dividends later on.<br /><br />The last two weeks I've been more positive about my cross training. <br /><br />One swim, one aqua run per week combined with weights and the <a href="http://www.bikramyoga.net.nz/wawcs0120024/ln-home.html">Bikram Yoga </a>I posted about last week. Yes I took another class last night and signed up for five more. That's my new goal for returning to the road. Five more weeks.<br /><br />Hopefully by early /mid October , I will be ready to go.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Chi Running" rel="tag">Chi Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5710063592702053653?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com9tag:blogger.com,1999:blog-5810557596718834147.post-933956526437458932007-09-07T23:34:00.000+12:002007-09-17T22:09:46.603+12:00I finally took that Yoga class I've been talking about for months. I attended a <a href="http://www.bikramyoga.net.nz/wawcs0120024/ln-home.html">Bikram Yoga</a> class this week and I have to say it rates pretty high on the scale of toughest workouts I've done.<br /><br />The first thing that strikes you as you enter the studio is the oppressive heat which is set a 38 degree C /100 F (something <a href="http://chadintheazdesert.blogspot.com/">Chad in Arizona </a>may be use to be not this boy). Ninety minutes in this heat alone was going to be a challenge. <br /><br />The room is silent. It is almost as if we are preparing ourselves to go into battle, with ourselves.<br /><br />The Body Balance classes I had been attending at Les Mills may have been a nice introduction to Yoga but from the moment the Bikram Yoga class got underway I knew I was in for a different experience. For a start there was no pop music and the instructor meant business, perched on his stool, barking out instructions faster than an instructor at a army basic training session.<br /><br />We started with some really deep breathing before launching into the whole range of stretches and poses. I was able to competently do most of the poses though clearly I still have a lot of room for improvement judging by the flexibility some of the students displayed.<br /><br />I had no watch so had no idea of the time but by about the one hour mark I was almost totally spent. Every part of me is saturated with sweat and I am breathing harder than I ever have after a hill or speed session on the roads. I am almost finished my powerade. <br /><br />We hit the floor. Surely this must mean we are nearing the end? We may be lying down now but the stretches are not getting any easier. I almost feel like I'm about to pass out. I get a cramp in my lower back at one point. I just lie there and skip one of the stetches while I try and regain my breath and some composure.<br /><br />After a few more poses we are left lying on the floor as the instructor makes an abrupt exit after wishing us a good night. It's over.<br /><br />Though I'm absolutely exhausted I am one of the first to rise and exit the room, trying to escape the heat and find some water to replace the copious fluids I have just lost.<br /><br />Afterwards, the instructor complements me on my effort and seemed a little surprised that it was my first class. A few guys congratulate me on completing my first class and encourage me to return. I must admit, at that stage I'm not so sure I want to put myself through that pain ever again. As with most things, the memory of the pain passes with time and I will make this a weekly addition to my training for the next three months, at least while I'm not running heavily.<br /><br />I was reading during the week an article on cross training for runners and while yoga is a recommended activity the article mentioned that rest days from running should involve a relatively low intensity workout. I can't imagine mixing one of these Bikram Yoga classes into a busy, mid - high mileage training schedule as it hardly counts as a rest. I wonder are the other forms of Yoga any less intensive and would these be better for a runner to incorporate into their training routine than Bikram? <br /><br />Any other Yoga attendees have any thoughts on this?<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Bikram Yoga" rel="tag">Bikram Yoga</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-93395652643745893?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com25tag:blogger.com,1999:blog-5810557596718834147.post-55505209360833297972007-09-02T21:49:00.000+12:002007-09-02T23:03:41.034+12:00It's not what you think. <br /><br />Michelle was in Rotorua over the weekend (Thursday Night thru Midday Sunday) with her <a href="http://en.wikipedia.org/wiki/Netball">Netball</a> team for an end of season tournament. By the sounds of it there was more partying than Netball, but I guess that's what happens on Netball/sports tours right?<br /><br />So that meant it was a boys long weekend at home with me firstly taking Friday off to drop Jack and Sam off and pick them up from school/pre school. In between those duties it was back home to tidy the mess that had been left then it was down to check out the brand new <a href="http://www.scoop.co.nz/stories/BU0708/S00596.htm">Westfield Albany </a>mall that opened last week just up the road from us. It's your standard shopping mall and wasn't there to shop, just curious that's all.<br /><br />It was then back home to mow the lawns and do a bit of section tidy up before I was out the door again to pick the boys up.<br /><br />Saturday was a quiet day mainly at home though we ventured out for a couple of hours around to M's Nana's old unit which she has recently vacated for a retirement village. M's parents needed some help around there moving some stuff. It was then back home and we biked up to the local playground for a bit of fun on the slides, then back home for some computer games. M's parents had kindly invited us over to their place for dinner which was gratefully accepted. I am fortunate to have a good relationship with my in laws and they of course love to spend time with the boys too.<br /><br />We were soon home and boys were in bed by 8pm (a little late for them) and I settled in to watch the <a href="http://www.warriors.co.nz/">New Zealand Warriors </a>seal 4th spot on the premiership table with a 24-20 win over Penrith in the NRL thus also setting up a home semi final next week.<br /><br />Fathers day Sunday and the boys brought out their presents (some much needed clothes)and then set out to make me some breakfast (toast) while I was laying in bed. I could hear the toaster was getting a bit of a hammering so while the thought was nice I sort of took over at this stage and ended up making toast for them.<br /><br />After breakfast it was time for another big clean up, clearing up two days of mess before M was home. Boys were a little scratchy today obviously still tired (Jack just can't sleep past 6 AM it seems). Fathers Day lunch was up at the retirement village with M's parents and Nana and M turned up a little early than expected so was able to join us for lunch as well. Boys had a swim in the complexes indoor pool which they loved. The swimming lessons we have enrolled them in since they were toddlers are really starting to pay off. They both have great confidence in the water.<br /><br />M's has nothing but great stories about the girls weekend and is already talking about next year. Now when was that next golfing weekend of mine? November i think!<br /><br />Training remains uneventful. Only a swim, aqua run and body balance class last week.<br /><br />Some slight improvement in the shins/ heel bit it remains slow. I'm still doing a range of stretches 3-4 times a week so I don't lose any flexibility I have. Now that my one month LMI membership is up I'm going to attend a weekly yoga class to keep working on the flexibility. The class i've settled on is a Bikram Yoga class near my work at <a href="http://www.bikramyoga.net.nz/wawcs0120024/ln-home.html">this place</a>. <br /><br />I haven't been doing as much weight training as I intended so this week I will get back to that also aiming for one morning a week.<br /><br />The slow progress is a disappointing so if there not much more improvement by the end of this week I will go back to a physio to seek some more advise. I might try the <a href="http://www.institutesporthealth.org.nz/health/hserv.html">Millennium Sports Institute</a> on the North Shore this time, which seems to have a range of health professionals all at the one facility. <br /><br />Finally, just an update on Jack's Soccer season which finished last weekend. Of 14 games played they won 5, lost 5 & drew 4 scoring 20 goals, conceding 16. After a shaky start those five wins came in the last eight matches. Not bad for a rookie coach eh. Jack didn't make it to the score sheet but is never the less enthusiastic. Everyone seems keen to keep the team together next year so hopefully we will be a stronger unit for having our first year behind us. It's also been said that once you start coaching kids sport you won't be allowed to give it up!<br /><br />Have a good week. <br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5550520936083329797?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-19373697460467970992007-08-22T21:22:00.000+12:002007-08-22T22:29:44.784+12:00This last two months off running has not been without its frustrations. I would give anything to be able to be out there running again injury free. I just have to remain positive and look forward to the day when I will be able to do just that. <br /><br />I still don't feel that I'm ready to start back running. I'm still carrying a bruised heel which I think I picked up when I was trying out some exercises to strengthen the ankle/shin muscles.<br /><br />I may have been guilty of slacking off slightly from the routine which I set for myself at the start of this rest period. Going away last week put a dent in the routine also and pretty much wrote off that week. The weights workouts have tended to be one a week rather than two, I've opted for stationary bike ride in the weekends rather than getting out on my mountain bike and I've missed a couple of pool sessions. I have enjoyed the Body Balance classes I've attended at the gym and this has given me incentive to look for a yoga room to attend once a week now that my one month gym membership is up.<br /><br />What I have been able to do over the last few months is continue to catch up on your blogs which helps to keep me inspired and gives me hope that one day I will be able to achieve what some of you do (well if I can even achieve half of what the likes of <a href="http://journeytoacentum.blogspot.com/">Eric</a> and <a href="http://runningfurther.blogspot.com/">Rob</a> are doing then I'll be happy). <br /><br />The terrain that these guys run in is amazing and has really got me interested in the idea of running trails. We've got some equally amazing backcountry trails in New Zealand and the idea of running some of these really appeals. Even in the Auckland region we're blessed with Waitakere Ranges, less than 45 minutes from my home which has trails galore.<br /><br />Undoubtedly some of the best scenery and back country trails are in the South Island and that is where most of the classic adventure races and trail races are held. As far as trail running is concerned two races that are right up there are the Routeburn Classic and the Kepler Challenge. <br /><br />The <a href="http://www.goodtimesevents.net/pix/Routeburn%20Adv%20Run_WildAug06.pdf">Routeburn Classic </a> is a 38 K mountain/trail run along the popular <a href="http://www.backcountrynz.com/new-zealand-routeburn-track.htm#Facts">Routeburn Track</a>, which has traditionally been one of the country's most popular 2-3 day hikes located in the Aspiring and Fiordland National Parks.<br /><br />Perhaps even more testing is the <a href="http://www.keplerchallenge.co.nz/general_info/info_frameset.htm">Kepler Challenge</a> a 60 K mountain run which funnily enough, follows the <a href="http://www.backcountrynz.com/new-zealand-kepler-track.htm#Facts">Kepler Track</a>, near Te Anau, Fiordland.<br /><br />These two runs would represent the ultimate goal. Let me say right here that I would love to one day run these races. <br /><br />I know that I've got a long way to go before I could even rightfully take my place at the start line for one of these events, but its big goals like these that will hopefully keep me motivated and on track to getting injury free and running again.<br /><br />Happy running.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-1937369746046797099?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com10tag:blogger.com,1999:blog-5810557596718834147.post-52951180634880470632007-08-17T22:08:00.000+12:002007-08-17T22:58:04.715+12:00The long wait continues as I am still not ready to lace up the running shoes, well not to run anyway. I won't go on about all the boring details but let me just say this rehab thing is a slow process. Nothing happens quickly. <br /><br />I started the week with two nights down in far south of the country in Dunedin and Invercargill, two cities I had never been to before so that was something a bit different. <br /><br />The temperatures down there were verging on zero, a good ten degrees C lower than what we usually get up here in Auckland at this time of the year. On my drive down to Invercargill on Monday afternoon the roadside and surrounding hills were blanketed by a good covering of snow from the night before. Here are a few photos from the trip. <br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/RsV4M7lYfqI/AAAAAAAAAC4/a4pLd62od0E/s1600-h/IMG_1402.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/RsV4M7lYfqI/AAAAAAAAAC4/a4pLd62od0E/s320/IMG_1402.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5099614316615204514" /></a><br /><br />Tahakopa Bay, Southland. Almost as far south on the NZ mainland as you can go. Looks perfect but imagine it at almost zero degree C with a brisk southerly blowing (read northerly for any northern hemisphere readers).<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/RsV5wrlYfrI/AAAAAAAAADA/Ohhw_9hUGWw/s1600-h/IMG_1399.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/RsV5wrlYfrI/AAAAAAAAADA/Ohhw_9hUGWw/s320/IMG_1399.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5099616030307155634" /></a><br /><br />Catlins River mouth, Southland.<br /><br />My only workout this week has been while in Dunedin on the hotels elliptical trainer and bike. <br /><br />Monday night I saw Die Hard 4 in Invercargill. I always have been a keen Bruce Willis fan and this movie didn't disappoint. Lots of action filled with unbelievable stunts.<br /><br />Tuesday afternoon /evening I was stuck at Christchurch airport for five hours after Air New Zealand decided to cancel two flights back to Auckland. Eventually got home at 10.30pm.<br /><br />Wednesday night Michelle and I watched a movie at home, Michelle's choice this one, The Holiday with Cameron Diaz & Kate Winslet. Not quite Die Hard but it was okay I guess.<br /><br />Thursday slept in so missed morning workout then left my gear bag at home so couldn't swim at lunch time, not that I was too fussed to be honest.<br /><br />Today, another rest day.<br /><br />The weekend, I will go to the gym tomorrow. Not sure yet whether I'll do Body Pump, Body Balance or just go on the bike. Sunday I'm playing a game of golf.<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5295118063488047063?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-35305250861825799402007-08-11T22:13:00.000+12:002007-08-11T22:50:25.784+12:00I have not done much in the way of training since my last post. Just a Bodypump class at the gym on Thursday morning.<br /><br />I must also admit to starting to get a little lazy with my stretching routine. I seem to have dropped the daily stretching in favour of two to three times a week, plus the Body Balance class.<br /><br />I would estimate I'm still several weeks away from running again, so I can pick this up again later if I feel more is needed.<br /><br />This morning started with a fine 2-0 win for Jack's Soccer team. The team has really come on strongly in recent weeks. From out last six games we have four wins, a draw and a loss. We have scored ten goals and conceded two. Overall for the season to date we have played 13, won 5, drawn 4 and lost 4. It's amazing the improvement some of the kids have made since our first few outings. From starting out with two or three stand out players we now have a team where everyone is contributing which I think has been the reason for the success in these last six games.<br /><br />Today Michelle has left for a bit of a girls weekend with her mum and some work mates to <a href="http://www.gotowaiheke.co.nz/">Waiheke Island </a>for the night. After seeing her off on the ferry the boys and I went up to Mairangi Bay beach for a picnic before heading home for the afternoon.<br /><br />Tomorrow afternoon I am heading off to Dunedin on a work trip for two nights. I've never been to Dunedin before so it will be a good chance to have a bit of a look around. I have meetings Monday morning but the afternoon will be spent driving the <a href="http://visit.southlandnz.com/Sections/visit/testarea/whattosee/858/">Southern Scenic Route</a> to Invercargil, the southern most city of New Zealand. Again I've never been this far south so I hope to take in a bit of the scenery on the way. <br /><br />Again, as with my last trip, I will hopefully be making use of the hotel's gym facilities.<br /><br />Have a good weekend.<br /><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3530525086182579940?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-62308992535935612662007-08-07T21:54:00.000+12:002007-08-07T22:07:17.928+12:00Here's what i have done this week;<br /><br />Thursday - Bodypump<br />Friday - Swim 1100 meters<br />Saturday - Rest<br />Sunday - Stationary bike 50 minutes<br />Monday - Elliptical trainer 40 minutes<br />Tuesday - Swim 500 meters (goggles must be getting old and could not fit them so they wouldn't leak).<br />Tuesday PM - Bodybalance<br /><br />Two more weeks of 'rest' before i contemplate running again. When/if I do it will be short and slow to start with probably with some walking breaks also just to ease back into it. <br /><br />As i said last post my shin still doesn't 'feel' 100% right so i might even end up extending this rest period until I'm totally satisfied that it's okay. No point coming back too soon is there!<br /><br />The knee pain i mentioned last post has gone. I'm thinking i must if hurt the knee when doing one of the exercises aimed at strengthening my shin/ankle muscles which involved rapid jumping. I stopped that last week and within a few days the knee came right.<br /><br />Later.<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-6230899253593561266?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com7tag:blogger.com,1999:blog-5810557596718834147.post-53338053430509628552007-08-01T21:14:00.001+12:002007-08-01T22:01:47.407+12:00It's three weeks to go until I even contemplate running again and to be honest I'm not even sure that I'll be ready then. <br /><br />My shin still doesn't 'feel' 100% right. I'm sure you will know what I mean when I say that. Some how you just get that feeling that it's not fully healed yet. I've also got the slight bruising on my heel and somehow I've picked up a bit of a knee strain, I'm guessing through the increased weight training I've been doing in recent weeks as there's nothing else I can really put that down to.<br /><br />It seems I'm going through more ice than ever before on the heel and knee together with the shin when that flares up. How ironic. During my rehab I manage to pick up more injuries!!<br /><br />I know they're only minor annoyances that I probably shouldn't bother too much about (who doesn't carry injuries right?), but I would have liked to come out of this period injury free if at all possible. My one major goal remains to get on top of the shin splints as I know that once I've beaten that anything else should clear up in time.<br /><br />Here are some shots of Takapuna Beach taken on the weekend. It's a superb beach right in the heart of Auckland's North Shore great for walking, running or just lazing in the sun. The weekend brought us two contrasting days from a mostly fine Saturday to Sunday when the wind and rain got up. It didn't stop the boys though from having a great time playing at waters edge chasing the waves. The island in the background is Rangitoto an old extinct volcano that last erupted around 600 years ago.<br /><br /><a href="http://1.bp.blogspot.com/_hnsU4sHeje4/RrBUdPU22RI/AAAAAAAAACg/yqmj4vQ1jFU/s1600-h/taka2.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_hnsU4sHeje4/RrBUdPU22RI/AAAAAAAAACg/yqmj4vQ1jFU/s320/taka2.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5093664039862982930" /></a><br /><br /><a href="http://4.bp.blogspot.com/_hnsU4sHeje4/RrBUs_U22SI/AAAAAAAAACo/YZpeNeU2ftk/s1600-h/Takapuna+beach.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_hnsU4sHeje4/RrBUs_U22SI/AAAAAAAAACo/YZpeNeU2ftk/s320/Takapuna+beach.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5093664310445922594" /></a><br /><br /><a href="http://4.bp.blogspot.com/_hnsU4sHeje4/RrBU6_U22TI/AAAAAAAAACw/CM3O2mlQG4w/s1600-h/taka1.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_hnsU4sHeje4/RrBU6_U22TI/AAAAAAAAACw/CM3O2mlQG4w/s320/taka1.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5093664550964091186" /></a><br /><br />This week both the boys have been home sick. Michelle took Jack to the doctor today and evidently he has a swollen ear drum which was very close to bursting. He's on antibiotics now which will hopefully settle that down.<br /><br />As a result of a few unsettled nights I've missed my early morning workouts. I did make it to Body Balance last night however and am loving that. It's a mixture of Pilates, Yoga and core strengthening and I can really sense the benefit I'll be getting from it.<br /><br />Monday lunch time I got to the pool running session and tomorrow morning hopefully I'll be up early and into the gym for Bodypump. Friday lunch time will be a swim.<br /><br />Have a great rest of the week, happy running.<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5333805343050962855?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com7tag:blogger.com,1999:blog-5810557596718834147.post-78602417830141667832007-07-26T21:13:00.000+12:002007-07-26T21:56:31.249+12:00I'm in week five of the eight week rest and reconditioning period I set myself as I try to overcome the shin splints that have been dogging me for most of my running 'career'.<br /><br />The last four weeks have seen me biking, aqua running and swimming once a week, with two weight lifting workouts a week also. I'm also stretching and doing strengthening exercises on the muscles around the shin/ankle area.<br /><br />Occasionally my shin still reminds me that its not 100%, so I know more rest is still needed. Somehow I've bruised my heal however and I think I did this while doing the shin strengthening exercises, one of which involves standing a foot out from a wall on your heals while flexing the fore foot up and down. I'll play it safe and keep clear of that one. <br /><br />Last weekend while at soccer (which we won 3-0) I was given a prize for referee of the day which entitles me to a months free membership at our local <a href="http://www.lesmills.co.nz/takapuna.cfm?CFID=646655&CFTOKEN=9397c13aee508da1-ED150EE2-423C-5199-C0F58E0FA6ADCEF6">Les Mills </a>gym. What perfect timing I thought. Four more weeks of rehab and I get landed with a one month gym membership!<br /><br />So I was right in there on Monday morning trying out the elliptical trainer and bike. Tuesday morning I did a <a href="http://www.lesmills.co.nz/bodypump%20intro.cfm">Body Pump </a>class and Tuesday night I did a <a href="http://www.lesmills.co.nz/bodybalance%20intro.cfm">Body Balance </a>class. <br /><br />Wednesday is my rest day but I'm out of the house and into work early so I can get off early to take Jack's Soccer practice.<br /><br />All these early starts mean I don't see the boys in the morning and it is amazing how you miss them when you only see them for an hour or so in the evenings before they're in bed. Michelle said the boys really miss me in the mornings too.<br /><br />So today I went for a swim at lunch time which means I can stay home a bit later and see the boys. It was worth it too as Sam came up and gave me a cuddle this morning and said he loved me. It's really nice to hear them say things like that.<br /><br />I've only got three more weeks at the gym though and really mornings are the only time I can go (the gym is not near my work so I can't go at lunch time). Evenings are out as that just means I won't see the boys at night. I'll go for two morning workouts a week, plus the Tuesday night Body Balance after they're in bed. That leaves me one early morning weight session in my garage and a swim one lunch time and the weekend bike ride. <br /><br />As you can see I'm definitely not resting up, I'm just not running!! <br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7860241783014166783?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-5407816970661091432007-07-22T20:52:00.000+12:002007-07-23T21:17:41.269+12:00*** FLASHBACK *** *** FLASHBACK *** *** FLASHBACK ***<br /><br />Just in case you missed the previous post, I'm posting a belated race report on my maiden half marathon which was back in October 2006. If you did catch the last post , thanks for your patience, here's the report;<br /><br />After first setting my sights on the Auckland Half 18 months earlier, the day had finally come after much frustration and uncertainty along the way. It was a 6.30am start down at beautiful Devonport on Auckland's North Shore. I was running it with one other work colleague and we caught one of the buses the organisers put on from our local bus station. The bus was full of excited runners and trip to Devonport took about 20-30 minutes dropping us off right by the start. We dropped our bags at the bag drop and headed for the start line. <br /><br />Memories of the pre start are pretty much limited to the long ques at the portoloos and thinking how are all these people going to make it to the start line in time. I fortunately found a quick moving que however my mate had a longer wait and we of course got separated. I will also remember the images of men standing at the waters edge relieving themselves straight into the harbour in order to avoid the long waits for the portos (I'll also say it wasn't just the men who took the beach over the long waits on land either!). <br /><br />I took the chance to do a few stretchs while waiting for my mate some 50 meters back and to the side of the start but he was not to show up. The gun went. I was not too worried about starting near the back of the field as I had my race chip and it was the chip time that I would be taking as my race time in any event. Expectations / hopes were for a sub two hour run but I was really thinking that a 1:55 would be a realistic time also.<br /><br /><a href="http://www.mapmyrun.com/run/new-zealand/auckland/342319298">The course</a> takes us Northwards from Devonport toward Takapuna before crossing the northern motorway and turning south heading for the Harbour Bridge before ending at Victoria Park in the city. It is a predominantly flat course with the only notable climb being the harbour bridge.<br /><br />So I started near the back and remembering the advice of my more experienced colleagues I just took it pretty slow from the start for the first couple of miles. I soon got into a good steady pace and I was feeling comfortable though the first hour. I don't really know what pace I was running at and I hardly picked up any distance markers either so it was pretty hard to judge how I was doing pace wise. I just had to go on feel and from my training experience in which I usually ran around 5:20 to 5:30 k's. I wasn't consciously running any quicker than I would normally so I was guessing the first 10k would be covered in at worst say 55 minutes.<br /><br />At around the half way point my left foot was feeling quite numb and I stopped to stretch my calves. I must have lost about five minutes here and I was definitely a little concerned about the time that I was losing and whether the foot would hold up enough to get me across the bridge and to the finish.<br /><br />I re joined the race, we crossed the motorway, ran past the netball courts and turned south back towards the city. It was comforting to have reached this point knowing that I was now actually getting closer to the finish instead of running away from it.<br /><br />At around the seven mile point when I looked across and saw my mate I'd been separated from earlier. We ran together for the next mile or so chatting about how we were each holding up. Neil was in good shape and gradually I let go and by the time we got to the bridge I was starting to lose sight of him. <br /><br />Running over the harbour bridge was an experience. Definitely something that not many people ever get to do. I drive across the bridge virtually every day so the view was nothing new but you certainly get a different perspective. The climb up the bridge would be almost a kilometer and coming at the 14 K mark it was reasonably testing. I had done a fair amount of hill work in training though and got to the top quite comfortably.<br /><br />The foot was holding up well and though I felt some slight numbness it didn't seem that this was going to be a problem. Down the other side of the bridge and we still had over five k's to go but I knew this area well, it is all flat, and I didn't expect it to pose any problems for me. I was feeling okay and was still running at a comfortable pace that I felt I could sustain.<br /><br />Coming past the Westhaven marina we had about four K to go and I was starting to try and lift the pace knowing that it would soon be over. I finally saw a distance marker at 19 K and I thought that with only two K to go I could definitely afford to pull out all stops now and put the foot down so to speak. I managed to find some extra speed in the legs. I was passing quite a few runners at this point and still feeling okay. I eventually ran out of gas with around 500 meters to go, slowing to a jog but by that stage I was just soaking up the atmosphere of the finish and thinking to myself that I had made it. <br /><br />It was a sweet feeling and the relief was enormous. I had put so much time and effort into preparing for this and as I was rounding the last corner near the finish my emotions almost overcame me as I realised I had accomplished something that had for so often seemed so far away.<br /><br />I was very happy and a bit surprised with my time of 1:49. Had it not been for a stop to stretch it could easily have been sub 1:45.<br /><br />Here's the finishing shots.<br /><br /><a href="http://1.bp.blogspot.com/_hnsU4sHeje4/RqMr2fU22PI/AAAAAAAAACQ/kg5skTSd3Ng/s1600-h/Finish+Line.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_hnsU4sHeje4/RqMr2fU22PI/AAAAAAAAACQ/kg5skTSd3Ng/s320/Finish+Line.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5089960218980702450" /></a><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/RqMsL_U22QI/AAAAAAAAACY/ubvsTfdSpR4/s1600-h/Auckland+Half.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/RqMsL_U22QI/AAAAAAAAACY/ubvsTfdSpR4/s320/Auckland+Half.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5089960588347889922" /></a><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Auckland Half Marathon" rel="tag">Auckland Half Marathon</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-540781697066109143?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-749853927542788382007-07-18T20:28:00.000+12:002007-07-18T21:17:02.866+12:00*** FLASHBACK *** *** FLASHBACK *** *** FLASHBACK ***<br /><br />If you're a bit confused by the title for this post, don't be. I'm taking the opportunity while on this enforced injury break to write a report on my first ever race, the 2006 Auckland Half Marathon held last October, before all memories of it are long forgotten.<br /><br />To set the scene I will first go back even further to mid 2005 when the thought of running the half was first mentioned by some enthusiastic lunch time runners I work with. There was a group of four or five of us who took up the challenge and even though I was in no shape back then to even be contemplating a half as I was the youngest I thought I would look pretty soft if I didn't accept the challenge.<br /><br />I trained for several months before succumbing to the dreaded shin splints thus I failed to make the start line in 05. I did end up carrying the drinks however and it was hugely motivating watching all the finishers and I was even more determined that I would make the start line in 06.<br /><br />In 2006 I had more time to prepare and my base fitness was generally way better than a year earlier. After two or three months of training the shin pain was still hanging around and rather than just give in to it as I had the previous year, this time I sought out some advice and treatment. My pyhsio gave me a range of stretches to do to improve my flexibility which I still do to this day. I also saw a podiatrist and got some custom fitted orthotic insoles. I took a four week break to rest the shins during which time I kept up my fitness with swimming and biking. It's amazing how effective these activities are for maintaining ones fitness when you can't run.<br /><br />Six weeks out from the half I was back running. It was a quick fire six week half marathon training programme which involved a four week build up phase followed by a two week taper. At the end of week four I successfully completed a 19k (11.8 mile) run in 1:33 and at that point I was confident that I would make this distance. <br /><br />I was still just running three days a week and combining that with one swim a week as well as a bike ride some weeks too.<br /><br />The shins were holding up nicely but around this time I started to experience the other issue that still frustrates me today, the numb foot after about 30 minutes of running. Back then it didn't seem to be every run so I was never quite sure when this thing would pop up.<br /><br />However, I was now certain that I could make it to the half and I was ready for the big day.<br /><br />Stay tuned for the Race Report.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-74985392754278838?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-56405839814075728742007-07-13T22:49:00.000+12:002007-07-16T21:39:52.675+12:00Here's some shots from Sam's fourth birthday party yesterday. <br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/RpdZ3J2loiI/AAAAAAAAABw/Hl7TkuBa-1Y/s1600-h/SA400074.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/RpdZ3J2loiI/AAAAAAAAABw/Hl7TkuBa-1Y/s320/SA400074.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5086633108210819618" /></a><br /><br />The kids loved the bouncy castle we hired from <a href="http://www.bouncycastles.co.nz/">this place</a>. It was great entertainment for the kids. We were so lucky with the weather as only 36 hours beforehand we had a big storm come through with winds approaching 200 kph in parts of the region. Fortunately all that we last was a lemon tree. <br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/Rpdbe52lojI/AAAAAAAAAB4/cuiVcMmKugY/s1600-h/SA400071.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/Rpdbe52lojI/AAAAAAAAAB4/cuiVcMmKugY/s320/SA400071.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5086634890622247474" /></a><br /><br />Sam has been counting down the days with much excitement for about the last ten days. He would proudly come out of his bedroom each morning announcing how many more sleeps till his birthday. He's so excited to be a big four year old now. It must be a big thing for a kid to no longer be a little three year old!<br /><br /><a href="http://1.bp.blogspot.com/_hnsU4sHeje4/Rpdcnp2lokI/AAAAAAAAACA/2WofD7Ayjj4/s1600-h/SA400076.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_hnsU4sHeje4/Rpdcnp2lokI/AAAAAAAAACA/2WofD7Ayjj4/s320/SA400076.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5086636140457730626" /></a><br /><br />After the party we had a relaxing afternoon at home, putting together all the new lego. We ended the day by deciding to go out for a meal to our local <a href="http://www.albanyspeightsalehouse.co.nz/">Speights Ale House</a>. The boys ordered fish and chips and by the time Sam had finished his all he wanted to do was sleep. We were not even half way through our meals and Sam was asleep in Michelle's arms. It was enough for Michelle to shed a tear or two as she could not believe her baby was now a big four year old. <br /><br />Here's one more shot of the boys that I love. Jack had a crazy hair day for the last day of the school term the other week and Sam thought he would join in the fun. Jack's fat lip is the result of a collision at school with another kid.<br /><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/RpdgI52lolI/AAAAAAAAACI/vdv51oxu1Kc/s1600-h/IMG_1300.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/RpdgI52lolI/AAAAAAAAACI/vdv51oxu1Kc/s320/IMG_1300.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5086640010223264338" /></a><br /><br />Week three of my <a href="http://akiwiontherun.blogspot.com/2007/06/reconditioning-and-strenthening.html">recovery</a> programme as been a little uneventful. I missed my Thursday aqua running session due to the party and then decided on a sleep in this morning rather than my weights, opting to make up for it with the aqua running at lunch time today. <br /><br />Looks like it will be a frosty start to the morning for Jack's Soccer tomorrow.<br /><br />Happy running, have good weekend.<br /><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5640583981407572874?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-72471927884711034902007-07-08T20:28:00.000+12:002007-07-08T21:00:23.864+12:00With still no running to write about the blog is turning into a bit of a multi sport blog rather than a running blog.<br /><br />Played golf today at the <a href="http://www.howickgolf.co.nz/page_home.php">Howick Golf Club</a>, which would have to rate as one of the most scenic courses in the city with it's panoramic views out over the Hauraki Gulf. The weather today was cool but fine and the views on offer when we got out to the top of the course, including <a href="http://rcd.typepad.com/photos/cycle_shots/img_1048.html">Rangitoto</a> and across to Waiheke Island, certainly make this golf course an attractive one to visit.<br /><br />We've had a lot of rain here in the last three weeks and I got to the course this morning to be told that there were no trundlers allowed because of the very wet course conditions. My mind quickly turned to how I was going to lug my full sized bag around particularly as I do not carry the shoulder strap with me.<br /><br />It all worked out fine. I ended up shooting 89 which was one over my handicap. <br /><br />I quickly worked out a very economical way of carrying the bag which involved basically hoisting it to the top of my back laying it across my shoulders. while holding the straps at the base and top of the bag.<br /><br />Overall my putting is what got me through today. Driving was okay with some good straight drives but also some sliced, chipping was pretty solid most of the day. Long to medium irons is where I struggled today, but generally recovered through a good chip or putt.<br /><br />The <a href="http://akiwiontherun.blogspot.com/2007/06/reconditioning-and-strenthening.html">reconditioning programme </a>has gone well this week again not missing a workout.<br /><br />Have a good week.<br /><br /><br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7247192788471103490?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-71558603992295628092007-07-05T20:46:00.000+12:002007-07-05T21:12:46.643+12:00I've got nothing really to say about running at present so bare with me while I dwell on Emirates Team New Zealand's loss in the Americas Cup this week.<br /><br />If anyone hasn't yet seen the stunning finish of the final Americas Cup race off Valencia held on Tuesday then <a href="http://www.youtube.com/watch?v=slIKqeJS_Yg">this clip </a>is a must view. Alinghi's winning margin of one second was the narrowest margin in Americas Cup history and it took Alinghi to 5 -2 in the best of nine series. Many commentators considered this Cup to be the most exciting and toughest fought Americas Cup match since Australia 3 took the cup off the New York Yacht Club in 1983. <br /><br />As hard as it is for me to admit, the Emirates Team New Zealand crew were out sailed by a better crew and ALinghi were the deserved winners of the Cup. Dean Barker and his crew led at various stages in five of the seven races however through a combination of bad luck and poor decision making, including a disastrous lapse in judgement leading to the penalty they copped in the final race, they let slip the last four races to go down 5-2 having led the series early on by two races to one. <br /><br />The Americas Cup is however in many New Zealander's blood now, and the team has already confirmed that they will be back to challenge for the cup again which could be as soon as 2009. <br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Americas Cup" rel="tag">Americas Cup</a> <a href="http://technorati.com/tag/Emerates Team New Zealand" rel="tag">Emirates Team New Zealand</a> <a href="http://technorati.com/tag/Alinghi" rel="tag">Alinghi</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7155860399229562809?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-84330810128718218102007-07-02T21:49:00.000+12:002007-07-02T22:08:57.765+12:00Week one of my eight week reconditioning programme is done and dusted. Pleased to say it went just as planned. No problems missing workouts as I had the previous week. I guess actually having a routine is a great motivator in itself as just by merely creating it you have made a commitment to yourself.<br /><br />The muscles were a bit sore throughout the week adjusting to the resistance training which they have seen little of in the past six months. I'll continue to take it easy with the weights this week until they get used to the training again.<br /><br />This week I'm off down country for two days on business and will be over nighting tomorrow in <a href="http://www.rotoruanz.com/">Rotorua</a>, or as we kiwis say Rotovegas given it's attraction to tourists. I'll take some work-out clothes with me and make good use of the <a href="http://www.rotoruanz.com/accommodation/accomm_detail.asp?ID=129">Hotels</a> gym facilities.<br /><br />Our wet winter continued on this weekend and Soccer was again cancelled for the second week in a row. Kids are on holiday now for two weeks and are looking forward to their grandmother coming to stay next week as well Sam's 4th birthday party.<br /><br />Have a good week.<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Alignment" rel="tag">Alignment</a> <br /><p><a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/AKiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8433081012871821810?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-20195650462378700142007-06-27T21:45:00.001+12:002007-06-27T22:23:19.930+12:00Here's the training programme I've decided on to recondition and strengthen whilst taking time off running to beat the shin splints. This will be an eight week programme with a view to having me out running again by September.<br /><br /><strong> Monday</strong><br />Swimming 30-40 minutes<br /><br /><strong> Tuesday </strong><br />Resistance training (weights). <br /><br />If you've ever attended a Les Mills Bodypump Class then basically that is what I'm doing in my garage with the music blaring from the cars CD (well not blaring as I'm doing this from 5.30 to 6.30 in the morning).<br /><br />If you don't know what Bodypump class is, click <a href="http://www.lesmills.com.au/home/programs/bodypump.jsp">here</a>.<br /><br /><strong> Wednesday</strong> Rest - Coaching Jack's Soccer team.<br /><br /><strong> Thursday</strong> Deep water aqua running - 30 minutes<br /><br /><strong> Friday</strong> Weight training. <br /><br />Moderate weights 3-4 sets of 10-15 reps, two exercises for the larger body parts,<br />one for the smaller parts per body part 10-15 reps. <br /><br />Alternating each week between these two work outs;<br /><br />Workout 1<br />Quads, Shoulders, Biceps, Calfs, Abs/core<br /><br />Workout 2<br />Chest, Back, Hamstrings, Triceps, Calfs, Abs/core<br /><br /><strong>Saturday/Sunday</strong><br /><br />Bike ride - 60 minutes.<br /><br />In addition to the above I'm continuing with 30 minutes of stretching each night. <br /><br />Also I just found a bunch of new exercises at <a href="http://www.pponline.co.uk/">www.pponline.co.uk </a>specific for treating shin splints. This website could well be the most informative sports training website on the Internet. It's a virtual online encyclopedia full of articles on all sorts of sports, training tips, injury prevention tips and much more.<br /><br /><a href="http://www.pponline.co.uk/encyc/0161.htm">Here's</a> the shin/ankle strengthening exercises I'm doing. <br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Shin splints" rel="tag">Shin splints</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-2019565046237870014?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-30166214957077852672007-06-22T22:01:00.000+12:002007-06-22T23:32:27.677+12:00Who finds it difficult to get into a new exercise routine when you're changing things around a bit? <br /><br />I must admit I have been a bit lazy this week and apart from one 30 minute aqua running session on Monday, I've done absolutely nothing. I could come up with all the usual excuses like, a busy week and work, crap weather, too tired etc, but really I just haven't got my butt into gear yet and committed to any sort of routine. Often when I'm changing things around it can take a week or two to settle into a routine so hopefully I'll get organised shortly.<br /><br />I've pretty much told myself that there's no running until September, so in that respect a week or two off now is probably not going to hurt me too much.<br /><br />If I'm going to come back stronger in September though I know I need to keep cross training, keep working on maintaining what flexibility I have (which isn't a hell of a lot)and improving it if possible, and fit in some strength work.<br /><br />When I do come back to running I might take it real slow and try the routine that <a href="http://www.completerunning.com/running-blog-mark/">Mark</a> wrote about in <a href="http://completerunning.com/archives/2007/06/12/top-10-questions-asked-by-beginning-runners/">this</a> article. It seems a little bit like learning to walk again, but right now I'm almost prepared to try anything if it's going to keep me from getting shin splints again.<br /><br />So seeing as I've got no running news to update you with I thought I'd share a bit of something else. Us Kiwi sports fans have got a huge double header to look forward to this weekend in the shape of two highly anticipated sporting clashes which have and will capture the attention of many New Zealanders.<br /><br />In the early hours of Sunday morning (NZ time), <a href="http://www.emiratesteamnz.com/">Emirates Team New Zealand</a> take on the the Swiss defender, Alinghi, in race one of the <a href="http://www.americascup.com/en/news/detail.php?idRubr=22&idContent=26654">Americas Cup</a>, arguably the most sought after trophy in yachting, in Valencia, Spain. The excitement has been building up in recent weeks as the Kiwi challenge firstly overcame the twelve other teams from around the world, culminating in a 5 races to nil series win over the Italian challenge, Prada to win the right to challenge for the Americas Cup. The Kiwis will be doing all they can to get the cup back of the Swiss team who took it off us in Auckland in 2003.<br /><br />At the same time as the yachting is getting under way, the nation's favourite sporting team, the <a href="http://www.allblacks.com/">All Blacks</a>, take on South Africa in Durban, in their <a href="http://www.nzrfu.co.nz/index.cfm?layout=international">Tri-Nations </a>match. These two teams have one of the most famous rivalries in international rugby and they are always hard fought and tough encounters. We expect nothing different on Sunday morning.<br /><br />Down south in Queenstown and Southland they're 'enjoying' the first big dump of snow for the winter. <a href="http://tvnz.co.nz/view/video_popup_windows_skin/1195204">Here's</a> a television news clip on the big snow.<br /><br />It's been a wet week up in Auckland with more rain forecast for much of the weekend. Jack's Soccer has already been cancelled. The boys each have another birthday party to attend this weekend.<br /><br />Finally, good luck to those running in the <a href="http://www.ws100.com/">Western States 100 mile </a>race this weekend. That's gotta take some guts.<br /><br /><br /><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3016621495707785267?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-19452914559752908242007-06-17T21:13:00.000+12:002007-06-17T22:06:39.025+12:00I said a week or two ago that I was in two minds about whether I should keep running or take another lay off to rest and recover from my ongoing shin splint troubles. I decided on giving myself three weeks to see if I could shake of the shin splints with some light running over short distances, in addition to my ongoing stretching.<br /><br />This last week the shin made my mind up for me and now I'm facing the reality of another lay off. This time I'm thinking I'll just take an extended break of maybe six to eight weeks rest, while at the same time continuing with other forms of cross training and strengthening work to hopefully enable me to come back fitter and stronger.<br /><br />The week started with a 7.7 km (4.8 mile) easy run at around 5:30 pace. Right from early on the shin was feeling a little sorer than it has been in the recent outings. The other common nuisance of mine, the numb foot, also reappeared at about the 30 minute stage again to add to my problems.<br /><br />Two days later I was taking to the roads again, but I pulled the pin within minutes as the shin was just too sore. I could not imagine that I would be doing myself any favours by continuing on. I new then and there that my time was up and that I would again be confined to the pool or the bike.<br /><br />I need to figure out some sort of training routine over the next few days or week, that will get me back onto the roads by September. As much as I find swimming to be a drag, I'll fit in one swim a week, one session aqua running, one or two bike rides. I would also like to start some weight training again (weights have been sitting untouched in the garage for months). I keep reading that Yoga is good for assisting runners with their flexibility, so I need to look into that as well.<br /><br />On the family front, we have all been crook this weekend, Jack as had a cold for several days now, then yesterday Sam , Michelle and I all come down with a stomach bug. Fortunately while we were still not 100% today the worst is over. <br /><br />It also seems to be the season for birthday parties. I took Sam to a friends 4th birthday this morning and Jack to his mate's 6th birthday this afternoon. Next weekend they are both off to another party each. Theirs come up in July and August and the planning has already started. A bouncy castle on the front lawn apparently?<br /><br />Jack's soccer is going well. The team has a record from their eight games so far this season of two wins, three draws and four losses. Yesterdays result was a 0-1 loss with the opposition scoring in the final minute of the game. Our team is a mixture of kids who have good amount of skill to those that just want to get their foot on the ball no matter what direction it goes, to some that show little interest and spend half the game in a day dream. Jack is not our most skilled player, but he tries hard and he enjoys it. The challenge is to get the kids to play in some sort of formation and think about playing as a team and looking for a fellow team member to pass to if they are in a better position. We keep on practicing this and slowly we are getting there. <br /><br />Finally, well done to the Canadian Rugby team who put on a <a href="http://tvnz.co.nz/view/page/488120/1185446">brave showing </a>against the All Blacks last night in Hamilton. The All Blacks were the victors by 64-13 but given many in the media were predicting a 100 point spread Canada did well to limit it to half that.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Sin Splints" rel="tag">Shin Splints</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-1945291455975290824?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-83825215437821354652007-06-10T21:18:00.000+12:002007-06-10T22:14:51.592+12:00Got in three runs this week as planned totalling 11.5 miles. This was week two of the <a href="http://www.marathontraining.com/marathon/metric1.html">build up programme</a>, which I'm following to ensure I don't be increase my mileage too fast too soon and thus risk further shin splint damage.<br /><br />The three runs were each of about 4 miles and should be at a slow and easy pace given I'm only two weeks back from my lay off and the shins have been a little tender.<br /><br />I have to admit to sometimes having trouble holding back the competitor in me that just wants to race. I had wanted to run a 10K race today, however given my lay off and lack of running recently, I instead considered just running the 5k race. On Thursday's run, with the 5 k race in mind, I thought I would test the body with some intervals and did two one km intervals at my five km pace (around 4:35-4:40 pace).<br /><br />This was probably a little foolish so soon after my lay off and with my shins still not 100% and sure enough what had been a comfortable and pain free easy run prior to the intervals, ended with some shin pain by the end. It was quite noticeable that the intervals brought with them the shin pain as my stride lengthened from the slower paced warm up to the faster paced interval. <a href="http://tessooooo.blogspot.com/">Tesso</a> made an interesting comment on my last post, suggesting that shin splints can be brought on by over striding, so that is something that I will now keep an eye on also. It did seem that this could have been the case on Thursday's run.<br /><br />Anyway, though I guess I could have entered the 5 k race and just treated it as a slow training run, I decided against it. Turned out to be the right decision as the weather at eight this morning was shocking. We also had had little sleep from 2:00am onwards with Jack having an upset stomach causing some vomiting.<br /><br />The details;<br /><br />Monday<br />Distance 6km (3.73 miles)<br />Time 30:47<br />Ave pace 5:08 min km (8:15 miles)<br />Max HR 173 <br />Ave HR 152 <br /><br />Tuesday<br />Swim 1200 meters 33 minutes<br /><br />Thursday<br />Distance 6.5km (4 miles)<br />Time 32:44<br />Ave pace 5:00 min km (8:04 miles)<br />Max HR 173<br />Ave HR 155<br /><br />Sunday<br />Distance 6 km (3.73 miles)<br />Time 30:55<br />Ave pace 5:09 min km (8:17 miles)<br />Max HR 165<br />Ave HR 145<br /><br />This week will be much the same with no real increase in mileage planned for another couple of weeks.<br /><br />Have a good week. <br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8382521543782135465?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com7tag:blogger.com,1999:blog-5810557596718834147.post-82174024694210958442007-06-07T21:58:00.000+12:002007-06-07T22:53:24.825+12:00Thanks to everyone for the well meaning advice concerning my <a href="http://akiwiontherun.blogspot.com/2007/06/back-running.html">shin splint problems</a>. I really appreciate it. I must admit I'm still a bit in two minds about where to from here. <br /><br />Several of you including <a href="http://journeytoacentum.blogspot.com/">Eric</a> and <a href="http://arizonaphil.blogspot.com/">Phil</a> suggest a longer break from running might be needed followed by a slow and gradual transition from walking then to running, others including <a href="http://gsxsuzuki.blogspot.com/">Ewen</a>, and my Podiatrist is even of this opinion, that a little running now should be okay so long as I don't increase the mileage too fast too soon. <br /><br />In fact the Podiatrist commented yesterday was that a little soreness once I've started back running after a lay off is not unexpected as the muscle gets used to me running again? I explained to him that the soreness was nothing major during the running but just the usual aching afterwards. He seemed happy for me to continue running three times a week but to keep the runs to about 30 minutes at this stage for the next few weeks.<br /><br />Therefore this is what I've decided;<br /><br />- I'm going to keep running three times a week, around four to five miles each run for the next three weeks. <br /><br />- I'm doing a range of stretches and strengthening exercises every night for about 30 minutes to work on increasing my flexibility and muscle strength.<br /><br />- I'll keep icing the shin when needed but particularly after each run.<br /><br />I'll reassess things at the end of June and see where we go from there. If there is no improvement then I might seriously need to take Eric and Phil's advice and take a decent amount of time off. As people rightly have pointed out I've got plenty of time ahead of me to reach my goal of one day being in a position to run a marathon. If I need to take some more time off I will but first I want to give it one more shot at overcoming this while still keeping up some running.<br /><br />Thanks again.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Shin Splints" rel="tag">Shin Splints</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8217402469421095844?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com5tag:blogger.com,1999:blog-5810557596718834147.post-49785929487327427672007-06-07T21:08:00.000+12:002007-06-07T21:57:04.490+12:00On this page I'm just going to keep a record of the running shoes I've used, the mileage I ran in them, how I found them etc.<br /><br />June 2007 - present<br /><br /><strong>Adidas Supernova Control</strong><br /><br /><a href="http://1.bp.blogspot.com/_hnsU4sHeje4/RmfVFS76zjI/AAAAAAAAABo/EGRU1qPxCLI/s1600-h/IMG_1190.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_hnsU4sHeje4/RmfVFS76zjI/AAAAAAAAABo/EGRU1qPxCLI/s320/IMG_1190.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5073257792215371314" /></a><br /><br /><br />A control shoe not as structured as the Adistar. My Podiatrist thinks its a good shoe and one that I should be happy with. Been running in them for a week and it feels good. I've done away with the cushioned soles and the orthotics and am just running in the off the shelf shoe. Without the orthotic the shoes seem more roomy that I've been used to so perhaps that will help with the numbness I had been getting?<br /><br /><br />August 2006- May 2007<br /><br /><strong>Adidas Adistar</strong><br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/RmfLzy76ziI/AAAAAAAAABg/YR8weaD2dQ0/s1600-h/IMG_1237.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/RmfLzy76ziI/AAAAAAAAABg/YR8weaD2dQ0/s320/IMG_1237.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5073247595963010594" /></a><br />.<br /><br /><em>Total Milage</em> <br /><br />550 km (342 miles)<br /><br /><em>General comment</em> <br /><br />Generally a good comfortable shoe. Did a lot of experimenting however with different insoles/ orthotics so never really 100% happy from one week to the next. Probably wasn't the shoes fault however just what I was putting in it. As it turns out my Podiatrist doesn't think that bio-mechanically my gait is that bad that it warrants an orthotic. <br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running Shoes" rel="tag">Running Shoes</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4978592948732742767?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-746166680674775272007-06-03T21:51:00.000+12:002007-06-09T14:39:14.855+12:00After a three week lay off to rest my shin splints, this week I took my first hopeful steps of what will be a slow build up of mileage over coming months. I'm looking forward to a gradual buildup which with any luck will help me to avoid repeating the same old mistakes leading to the same old problems which have dogged my running to date.<br /><br />Tuesday's run was a 3 mile run around the Auckland Domain. Even after three weeks rest the shin was not 100% and I could still feel it's not totally right. This is a little disconcerting as half of me does wonder that if it is troubling me a little now its likely to get worse as I pick up the mileage, ending in yet another frustrating lay off. The half wonders whether I just need to accept that as a runner I have to learn to live with these niggles and just harden up.<br /><br />For the time being as I've got another check up with the Podiatrist this week, I will just see how I go until then and see what he thinks about continuing on or what further treatment options might exist.<br /><br />Fitness wise, I found that I've lost very little condition.<br /><br />Thursday was a 4 mile run, again around the Domain. The shin actually felt a little better on Thursday during the run. It's the aching afterwards that's still a problem. Back to icing it each night it seems.<br /><br />Saturday was another 4 mile run, this time around my neighborhood in Albany. For something a bit different and fun, my eldest son Jack (5) tagged along on his bike. I chose a pretty flat out and back route to minimise the hills Jack needed to climb and although the pace was a bit slower than normal it was great to combine something that I really love doing with something that he really enjoys as well. He had a great time even if I did have to give him a bit of a helping hand up a few of the hills that we couldn't avoid.<br /><br />Yesterday I actually ran in some new shoes which I picked up at sale some months back. I've been keeping them back because I have only run about 550 km in my old shoes and I had heard that you should be able to get up to 1000 km out of a pair of running shoes. The new ones felt good though and the shin was again not too bad. So it might be time to make the switch. <br /><br />Here's Jack and Sam on their bikes today, enjoying the wet roads after a shower; <br /><br /><a href="http://3.bp.blogspot.com/_hnsU4sHeje4/RmKVz7yveMI/AAAAAAAAABQ/2qHgt6wsupc/s1600-h/IMG_1250.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/RmKVz7yveMI/AAAAAAAAABQ/2qHgt6wsupc/s320/IMG_1250.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5071780849828985026" /></a><br /><a href="http://2.bp.blogspot.com/_hnsU4sHeje4/RmKXlryveNI/AAAAAAAAABY/T_QBh761exs/s1600-h/IMG_1244.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_hnsU4sHeje4/RmKXlryveNI/AAAAAAAAABY/T_QBh761exs/s320/IMG_1244.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5071782804039104722" /></a><br /><br /><br />Also this week I went for a 1300 meter swim which took about 35 minutes.<br /><br />This weeks numbers;<br /><br />Tuesday<br />- Distance 5 km (3.1 miles)<br />- Time 25:15<br />- Ave pace 5:03 minute k's (8:06 miles)<br /><br />Thursday<br />- Distance 6.5 km (4 miles)<br />- Time 33:30<br />- Ave pace 5:07 minute k's (8:15 miles)<br /><br />Saturday<br />- Distance 6.75 km (4.2 miles)<br />- Time 39:00<br />- Ave pace 5:47 minute k's (9:07 miles)<br />- Max HR 159<br />- Ave HR 145<br /><br />I ended May weighing a shade over 85 kg, a slight increase on last month.<br /><br />Have a good week.<br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-74616668067477527?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-58850104871261461582007-05-27T21:41:00.000+12:002007-06-09T14:46:23.632+12:00This weekend I enjoyed a leisurely Kayak up the Puhoi River. <a href="http://www.puhoinz.com/w/default.asp">Puhoi</a> is a small settlement about 40 minutes north of Auckland city, famous for it's cheese and it's historic Pub. I was with a group of about 20 work colleagues enjoying an afternoon of team building. <br /><br />The people at <a href="http://www.ubd-online.co.nz/puhoirivercanoes/">Puhoi River Canoe </a>Hire sorted us out with some fantastic kayaks. The paddle started at the <a href="http://www.arc.govt.nz/auckland-regional-parks/northern-parks/wenderholm.cfm">Wenderholm</a>, a gorgeous Regional Park complete with beach, inner harbour, parkland and bush walks. We set out from the inner harbour and paddled up river with the incoming tide. It was a slightly overcast day and we we paddling into a breeze which was almost strong enough to negate the helpful push of the tide, at least until we reached the calmer sections up river and away form the openness of the harbour.<br /><br />I'm a pretty inexperienced paddler having only done it about three times previously and this would have been my longest paddle yet. I eventually found what I would call an easy paced and economical technique which I was able to keep going for reasonable periods before either slowing to take in the scenery and bird life or to chat to workmates. All up the paddle took about two hours.<br /><br />In total by the time I explored a small tributary and the upper reaches of the river before turning back to finish point in Puhoi, I estimate (with the help of <a href="http://www.mapmyrun.com/">Mapmyrun</a>), I'd covered about 7 miles (11 K). Here's a <a href="http://www.mapmyrun.com/route/new-zealand/orewa/435174284">map</a> of the river.<br /><br />After the paddle we jumped into the cars we had left in Puhoi earlier and headed back to the Wenderholm reserve for a barbeque and a few quiet beers. <br /><br /><strong>Weekly wrap</strong><br /><br />Not much training this week. One swim of 40 minutes about 1300 meters. One aqua run session of 30 minutes. The aqua running was the longest session I've done yet and I put a lot more effort in this time. <br /><br />Back into the running this week. Have a good one.<br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Puhoi River Kayak" rel="tag">Puhoi River Kayak</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5885010487126146158?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-49848793277788767512007-05-23T22:00:00.000+12:002007-06-09T14:42:06.426+12:00I've been thinking some more about when I'm going to start running again and also about what sort of mileage I should run when I start over.<br /><br />The shins have still been niggling me at times over the last week so naturally I'm a bit gun shy about taking to the road again in case it is too early and I end up incurring the same old problem. I've therefore put my come back run back one week just to be safe. By that stage it would have been three weeks rest from running and I will just have to get out there and see how it goes.<br /><br />I came across a website the other day called <a href="http://marathontraining.com/">marathontraining.com</a>. It's a site full of useful information for runners of all experience levels, however it is chock full of information for first time marathoners or those training for their first full marathon.<br /><br />Given my current shin splint problem, I was particularly interested in the page on minimising injuries. The key thing I picked up from that page was something called the 10% rule which states that your weekly mileage should not increase by more than 10% and the distance of your weekly long run should also not increase by more than 10%.<br /><br />I had heard of this rule previously as I'm sure most readers probably have also. I never really paid much attention to it though. I was just looking back in my log at the training I did in the lead up to my first half marathon last October. I trained for that with just six weeks of running as prior to that I was out with the shin splints. The biggest weeks of those six were weeks four and five when I ran 23 miles for the week. The problem has more or less been with me since then and I have managed it through regular icing and only running a maximum of three days a week. Long term though that doesn't seem too healthy and as my Podiatrist said, my aim should be to get to the stage where I'm running pain free. <br /><br />Maybe way back in October is where the current shin problem has stemmed from. I just came back too fast in trying to make the start line for the Half instead of going for a slow buildup. That said, I'm glad I did the Half and got that first one out of the way, but maybe I just shouldn't have waited until now to take a break.<br /><br />So from next week, I'll be rigidly following the <a href="http://marathontraining.com/marathon/m_mile.html">Milage Buildup Schedule </a>from the <a href="http://marathontraining.com/">marathontraining.com</a> site. This will ensure a gradual buildup in milage thus avoiding any chance of again falling into the trap of doing too much too soon.<br /><br />All going well the 10 k races I wanted to do next month will still be doable, we'll wait and see about the Half in July though.<br /><br />Happy running<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4984879327778876751?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-42196624338593687322007-05-20T20:57:00.000+12:002007-06-09T14:43:00.130+12:00I went to <a href="http://www.ultramarathonman.com/flash/">Dean Karnazes' </a>book signing yesterday. It was a quick promotional stop off for Dean, who was in Auckland for only 36 hours before heading up to Japan for another race. Last week he was in Australia where he completed a 350 mile run from the summit of Australia's highest peak to Sydney.<br /><br />Dean's popularity among the local running fraternity was evident judging by the numbers that turned out to pack the Millennium Institute of Sport's conference room, or maybe like me there were just many curious onlookers. It was standing room only though and in my case I had to be satisfied just listening to him as I couldn't even get within sight of the man. <br /><br />Dean gave 30 minute talk and took questions for about 30 minutes also before launching into a book signing session for the adoring fans. I wasn't convinced enough to part with my $30. There's no doubt Dean has accomplished some amazing feats, however it's clear that he is also pretty adept at using the business and marketing skills he's learned to their fullest.<br /><br />If I was hoping to be motivated or inspired to run ultra marathons, I would have come away disappointed. I found his talk to be a little too light hearted with little if any substance to it about what drives him to do these runs. It was almost like a bad comedy act with a few too many one liners and jokes for my liking. I figured that if he I wasn't too taken with the man's talk then I probably wouldn't get much out of his book either.<br /><br />That's just me though and I'm sure DK gained many fans judging by the number of books going out the door.<br /><br />Today's Ride. <br /><br />- Distance 20 km (12.5 miles) <br />- Time 58 minutes<br />- Max HR 165 Ave HR 140<br /><br />This was my first ride of this circuit for about two months. I pushed hard all the way and the time is only a minute or two outside my best for this circuit. It was a better than average run with the traffic lights today though which helps. Some wind, a damp road but a mild temperature.<br /><br />What have I done this week?<br /><br />- Swam 1300 meters <br />- Aqua running 15 minutes (I need to stick at this and give it another go, will try harder next time!)<br />- Stationary bike 40 minutes<br />- Road bike 12.5 miles / 58 minutes<br /><br />This week<br /><br />Was supposed to start running this week. Will check with the podiatrist tomorrow as my shin is still niggling me a little and I don't want to risk coming back too early if it's going to mean a longer lay off in the long run.<br /><br />If no running then more of the same, swimming/biking / aqua running.<br /><br />Am off to Wellington on Tuesday for a course. It will be a 7.30am flight out of Auckland for a 9.00am start. Return flight at 6.00pm home by 7.30-8.00. It's a long way to go for a one day course, but it's a day out of the office so sometimes that's all good.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Dean Karnazes" rel="tag">Dean Karnazes</a><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4219662433859368732?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-54674570718258511492007-05-17T21:19:00.000+12:002007-06-09T14:45:31.080+12:00I suppose I'm going through what every runner has at some point. That is experiencing the frustration of not being able to run through injury or illness. It's ten days now since my Podiatrist said to take a two week break to rest my Shin Splints and while I'm not the sort of person to let those frustrations show outwardly, it's just a feeling on the inside that a part of you wants to get out and run. I know though that if I'm to improve longer term this is something I have to work through.<br /><br />I'm also a little concerned that two weeks might not be enough rest. We had practice last night for Jack's Soccer team. The practice went for about 45 minutes or so and afterwards my shin was almost as sore as it would have been after a run, and that was just after running a kids Soccer practice!<br /><br />I went to the pool on Tuesday intending on a 1500 meter swim, but only managed about half that before I called it quits. The motivation just wasn't there on the day and I used the excuse of leaking goggles to call it a day. Is that weak or what!<br /><br />I was back at the pool today and tried some Aqua Jogging as suggested by <a href="http://gsxsuzuki.blogspot.com/">Ewen</a> last week. I went in the deep water and used a vest unlike my last dabble with this activity which I found to be a bit of a waste of time. Today whilst I certainly felt in a bit more in the legs it still wasn't the cardio workout that I feel I need. I ended up doing about 15 minutes of Aqua Jogging before I reverted to the lanes and swam a good 700 meters. The swim felt good and no problems with leaking goggles today.<br /><br />Tomorrow moring I'll get up early and jump on the exercyle for 40 minutes or so.<br /><br /><a href="http://love2runcanada.blogspot.com/">Mike</a> raised a good point about not repeating mistakes of my past. I can't help wondering if I'm being a bit optimistic by wanting to build up to a half marathon in just eight weeks of training (that's if I can start up next week). May be I should flag the half and just go for a more gradual increase in mileage building the to <a href="http://www.aucklandmarathon.co.nz/">Auckland Half Marathon </a>in October.<br /><br />This weekend ultra runner <a href="http://www.ultramarathonman.com/flash/">Dean Karnazes</a>, the man who famously ran 50 marathons in 50 days, is in Auckland as part of his down-under tour. I thought I would pop along to hear him speak. I don't know too much about Dean, other than his 50 marathons in 50 days thing, so I would be interested to hear any stories or comments from other RBF members who may have had the chance to meet and/or run with him. <br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Dean Karnazes" rel="tag">Dean Karnazes</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5467457071825851149?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com4tag:blogger.com,1999:blog-5810557596718834147.post-66412825928619801902007-05-13T22:38:00.000+12:002007-06-09T14:48:50.263+12:00If you caught my last post you will know that I have not been running this week and have about another ten days of rest ahead of me before I can hopefully get out and run again.<br /><br />This last week my shins have seen plenty of ice and anti-flamme cream. I'm keeping up my stretches and strengthening every night which includes, hip flexors, short & long calf, calf raises, hamstrings, quads, one legged squats, gluts. I'm even thinking about taking a Yoga class to really work hard on my flexibility.<br /><br />I made it down to the pool twice during the week for a total swim of 2300 in 62 minutes. Didn't get my bike out as intended but I did get on the exercyle yesterday for 40 minutes. First time that's been used in some months! It was a good working though even if I could only get the HR about to around 130. The calf (the one I sprained in March) was a bit sore throughout the workout and has been a bit achy today. Strange that it should still not by 100% as prior to ceasing the running I had been on a few tough runs and the 5K race in which it was no problem.<br /><br />So this week will be two more swims and maybe some more biking (will see how the calf feels).<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-6641282592861980190?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com6tag:blogger.com,1999:blog-5810557596718834147.post-38296169604918743932007-05-09T22:01:00.000+12:002007-06-09T14:50:14.414+12:00I thought it about time that I seek some medical advice about my ongoing shin pain and numb foot, so I visited a sports podiatrist on Monday to see if we could get to the bottom of these problems. <br /><br />After all the usual back ground questions, inspection of the feet, exercises, and jogging up and down his office/gym with him carefully watching my style, he eventually gave me his plan to get me out running again, pain free ... two weeks rest from all running, lots of ice followed by self massage of the shin with Anti-Flamme and stretching.<br /><br />I guess I was half expecting that news. I know deep down that the shin pain is not going to go away unless I take some action and give them a decent rest. It is a little annoying, but I'm not totally gutted because I know that it's for the best longer term and that if I stick to the icing & stretching then I have a good chance of coming back a stronger runner.<br /><br />The other thing the Podiatrist has said to do is to go without the orthotic insoles. Did you ever here of a Podiatrist saying such a thing? He reckons my gait and pronation is not overly bad and that the orthotic together with my structured/control shoe (Adidas Adistar) is too much. I'm even to take out the cushioning insole I had been alternating with and go back to the standard flimsy insole which came with the shoes.<br /><br />On to the numb foot. The Podiatrist thinks this could be caused by a medical condition known as <a href="http://www.footphysicians.com/footankleinfo/tarsal-tunnel-syndrome.htm">Tarsal Tunnel Syndrome</a>. Basically the numbness is brought on by the compression of a nerve in the ankle/foot brought on in my case through running. Hopefully rest will also account for this but we will wait and see on that one.<br /><br />In the mean time I'm restricted to swimming and biking to maintain my fitness. Swimming is something that I do get a bit bored with and I literally had to drag myself down to the pool yesterday. Once in the water though I got stuck in, swimming 1100 meters in 32 minutes (is that slow or what!). The plan over the next two weeks will be to both swim and bike twice a week. One bike ride will be on the road one on the stationary bike.<br /><br />My comeback run will be May 23. I'll just be starting out lightly for the first two weeks, gradually building up to five or six miles over that time. All going well, that will leave me with six weeks until the <a href="http://www.runauckland.co.nz/">Run Auckland Half Marathon </a>on July 15. <br /><br />My 12 week plan will therefore become a six week plan! It sounds short I know, but I prepared for my first Half last year with only six to eight weeks of decent training so I know I can do it. The one slight concern might be that I would be increasing my mileage too fast and could therefore be risking the shin again?<br /><br />Happy Running!<br /><br />P.S. Hope you like the new colours.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3829616960491874393?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-21706356058886109012007-05-06T21:29:00.000+12:002007-06-09T14:51:10.066+12:00After being a little uncertain whether I would get out for this weekend's 'long' run due to my sore shin I eventually decided that it was up for the challenge and I headed out this afternoon. This was in spite of the small fact that in our household we were celebrating Mother's Day today. A quick look at most calenders (in NZ anyway) would tell you that Mothers Day is actually celebrated (is that the right term?) on May 13 however as I'm 'booked' in to play golf that day I thought it a great idea to bring the whole thing forward a week. Although there have been a few 'digs' about playing golf on Mother's Day, Michelle has been great and wasn't about to pass up any special treatment today.<br /><br />We started the day with breakfast down at a local cafe on our way to pick the boys up from their grandparents house where they had stayed the night. It must have been a big night for the boys because the were both asleep in the back of the car before we got home again!!<br /><br />Around midday after the boys had woken and had some lunch I sent Jack & Sam off to to fetch the Mother's Day card which they had written in plus the present, a sub tropical type pot plant in a smart black pot. They loved the chance to give mum a surprise and it all went down really well.<br /><br />I took the opportunity a little later to head out for my planned 15 K (9 mile) run while the boys were amusing themselves nicely and Michelle was able to spend some time reading.<br /><br />The run went quite well. Better than I was expecting really. The shin was a little niggly but nothing serious enough to cause me to stop. The numb foot issue was not quite so bad as in recent efforts either though I did stop twice and stretch my calf's at about miles three and six which seemed to help get me home.<br /><br />I am still using some of the <a href="http://posetech.com/">Pose Method </a>techniques which I've read about and this tends to help with the numb foot as well. Though I haven't jumped right into this method (to do so you really need to buy the books/ DVDs / new flat sole shoes etc) I have tried to implement a bit of the theory as best I can namely the fore or mid foot strike, high heel lift, staying light on your feet etc). All in all my pace ended up being reasonable considering I was not really trying to push the pace at all. I just looked up my training log and I did the same run seven months ago about three to four minutes slower.<br /><br />I'm still a little frustrated at ongoing niggling injuries (shin & foot) and am seeing a Podiatrist tomorrow to see if any light can be shed on these matters.<br /><br />- Distance 14.3 km (8.9 miles)<br />- Time 1:14:43<br />- Ave pace 5:13 min k's (8:24 min miles)<br />- Max HR 166<br />- Ave HR 153<br /><br />Mother's Day ended with me cooking dinner for the family which went down well, although Jack did mention that he likeed Mum's pies better than my dinner! <br /><br /><strong>Weekly Wrap</strong><br /><br />- Swam 1,000 meters in 30 minutes<br />- Ran 31.3 kms (19.4 miles) in 2:45<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-2170635605888610901?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-89319228991408552922007-05-04T22:31:00.000+12:002007-05-07T23:13:08.960+12:00This is week 2 of my 12 week training plan for the <a href="http://www.runauckland.co.nz/?gclid=COzll4ms9IsCFQWQIwode2wYVA">Run Auckland </a>Half Marathon in mid July. In short the plan calls for four runs a week made up of a short/recovery run on Tuesday a longer run on Thursday which later on into the plan will be the tempo run, a really short run on the Saturday (which I will be skipping as I'm only running three days a week) and the weekly long run on the Sunday.<br /><br />This week suggests a 7k (slow hills) on Tuesday and 11 k on Thursday and 15k on the weekend.<br /><br />Tuesday's run ended up being 6 k but consisted of two good sized hills which certainly got the heart rate up. It's a while since I've run hills so it was good to get out and take on some hilly terrain again.<br /><br />- Distance 6 km (3.75 miles)<br />- Time 35:25<br />- Pace 5:51 min k's (9:24 miles)<br />- Max HR 172<br />- Ave HR 153<br /><br /><br />Thursday's run was almost 11k and was pretty flat. Four laps of my regular Auckland Domain Loop.<br /><br />Lap times were 13:55, 13:50, 13:45 & 13:55 so pretty consistent.<br /><br />The old numb foot was back as usual around the 30 minute mark. I stopped stretched when this became too uncomfortable. In general the lower legs and my shin felt a bit ugly for the whole run for some reason but I stuck at it.<br /><br />- Distance - 10.9 km (6.8 miles)<br />- Time 55:05<br />- Pace 5:02 min k's (8:06 min miles)<br />- Max HR 169<br />- Ave HR 156 <br /><br />I've been icing my shin like mad for the last two days morning and night hoping that it will be okay for the weekends run. I'm hoping that with a two day break until Sunday it will be allright. If it feels too sore on Sunday I won't risk further damage and will go for a bike ride instead.<br /><br />Other plans for the weekend;<br /><br />- Jack's soccer game tomorrow morning. Still looking for our first win after going down 2-1 in the first game and then drawing 1-1 last week. The kids are loving it though and the coach/ref is doing alright too.<br /><br />- Tomorrow night the boys are staying with their grandparents and Michelle and I are off to watch the <a href="http://www.warriors.co.nz/">New Zealand Warriors </a>Rugby League side take on the Cronulla Sharks from Sydney. The Warriors have been going pretty well this season with four wins from six games and should be able to make that five wins pretty comfortably tomorrow night. <br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8931922899140855292?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-90012161107979018902007-04-30T21:42:00.000+12:002007-06-09T14:57:08.647+12:00Three runs last week for a total of 25 km (16 miles). One swim session of 1000 in 32 minutes. <br /><br />For the month of April I ran a total of 85 km (52 miles). That's my biggest month so far this year.<br /><br />The aim for the next few months is to continue building up the mileage peaking for the <a href="http://www.runauckland.co.nz/">Run Auckland </a>Half marathon in mid July.<br /><br />After that the next big event on the local calender is the <a href="http://www.aucklandmarathon.co.nz/">Auckland Marathon(& Half)</a> on 28 October. I always just thought I would do the Half again this year but just now I was just thinking "why not the full? it's still six months away after all". Plenty of time to prepare for my first full marathon right. <br /><br />I guess I'm not ready to commit to the marathon just yet as I still don't have total confidence in my body to hold up to the stresses of training for a marathon. I still get regular shin pain in one leg particularly. I have been able to manage it so far with regular icing and by limiting myself to three runs a week. I wonder though how the shin would stand up to the increase in mileage? <br /><br />A bigger concern for me at the moment is the problem with the <a href="http://akiwiontherun.blogspot.com/search/label/Numb%20foot">numb foot </a>which often strikes at the around the six km stage of a run. It is worrying and I need to get on top of that before I set my sights on a marathon (or the half in July come to think of it). <br /><br />So at this stage I'll take it one month at a time and build to the July half and we'll reassess the future at that point.<br /><br /><strong>Watching the weight</strong><br /><br />Ended the month at 85 kg. No loss during the month.<br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-9001216110797901890?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com8tag:blogger.com,1999:blog-5810557596718834147.post-55135305831429387052007-04-29T22:29:00.000+12:002007-04-30T22:39:41.642+12:00<a href="http://3.bp.blogspot.com/_hnsU4sHeje4/RjXHWX6uR8I/AAAAAAAAABI/lsFmlR83z8U/s1600-h/Waiatarua+5+km.jpg"><img style="cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_hnsU4sHeje4/RjXHWX6uR8I/AAAAAAAAABI/lsFmlR83z8U/s320/Waiatarua+5+km.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5059168943611987906" /></a><br /><br />Today was Race One of a new series of running races being held in Auckland over the next three months called <a href="http://www.runauckland.co.nz/default.asp?PageID=8443">Run Auckland</a>. The series has been put together to offer recreational and semi competitive runners the opportunity to take part in some regular challenging racing and also gives recreational runners a goal to aim for to assist with meeting their fitness goals. That's what appealed to me about the series. Being mainly a recreational runner who started this about two years ago when I decided that I unhappy with my weight, I find that I need a goal or purpose to keep me interested. This series offers just that.<br /><br />Today's race is a 5km run around the Auckland suburb of St Johns. There was also a 10k race starting at the same time, obviously doing two laps. I've never run a 5 k before so was keen to start the series with the 5. Click <a href="http://www.mapmyrun.com/run/new-zealand/auckland/364046720">here</a> for the map.<br /><br />The weather this morning was poor, and rain was threatening. I arrived at the race start around 45 minutes prior to the scheduled 8:00 am start for the pre race registration, the main purpose of which was to just get the timing chip. Unfortunately being a new series there were some organisational problems with the registration procedures and the organisers found themselves caught short with too few registration desks available to cater for the approx 500 runners who had turned up (most like me I would gather had pre entered online so no excuses here really). Eventually they got through the ques of people and the race got underway about 15 minutes late.<br /><br />My calf was not feeling as bad today, still a bit sore but it wasn't being to be a factor today. My left shin was bothering me more than normal however during my little warm up jogs around the park waiting for the start. I wasn't going to let this stop me today however either.<br /><br />I started reasonably near the front of the bunch and got off to a quick start to clear away from the bunch as quickly as I could before settling down at a steady pace. I had planned to do the first k in about 4:40 but this was probably around 4:20 - 4:30. The calf was felling good and the shin was soon forgotten. <br /><br />The second k was just about maintaining a comfortable pace. I was happy with my position and was feeling okay. The course climbs a little over the third k and I had planned to ease off a bit at this stage to save myself for the last two k's. The persistent drizzle which had been around since registration was becoming heavier and I'm pretty wet by this stage.<br /><br />Down the other side of the hill and I was able to pick up the pace somewhat on the run to the finish. The last k was all pretty flat. I was digging deep and was keen for a strong finish. I was able to maintain the pace right to the end. I'd held nothing back, I was spent.<br /><br />I finished in a race time of 23:18 (net time 23:06), just over three minutes behind the winner, Sam Morreau who finished the race in a time of 20:05. I'm stoked with my time as it was at the right end of my goal time of 23 - 24 minutes.<br /><br />I was the 8th male to cross line and 6th in the males 30-39 category. I'm also stoked with that placing for a first time 5 k'er. On plotting the run into <a href="http://www.mapmyrun.com/">Map My Run</a>, I also found the run actually measured 5.25k. Who knows what time I might have achieved for an actual 5k?<br /><br />The <a href="http://res.championchip.co.nz/default.asp?id=1155">results</a> are interesting though. Of 174 finishers in the 5k race there were only 42 men. In the 10k race there were 242 finishers including 103 men. Why are then men staying away? Also interesting to note were the 5k split times for the 10k runners. The first 25 men all had a faster split time at 5k than my race time, with the first four all registering a quicker split than the 5k winner. Clearly the longer distances attract a greater number and quality of athletes<br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Run Auckland" rel="tag">Run Auckland</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5513530583142938705?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-3254774778156061912007-04-28T22:16:00.000+12:002007-04-28T22:29:27.787+12:00My right calf has been sore for the last two days since Thursday's training run.<br /><br />I'm not 100% sure whether I have re injured it or whether the pain is just general muscle soreness from Thursday's hard session. The soreness seems to be lower than where the strain occurred and I'm thinking that as I didn't pull up lame on Thursday after the run then it is more than likely just soreness.<br /><br />I have my 5 km race tomorrow morning which I'm still really keen on completing. I went for a 2 km run this afternoon just to test the calf out and though it was a little uncomfortable and tight I was able to complete it without the discomfort getting any worse.<br /><br />I really have no idea how I will go as I have never run a 5 km race before but the plan tomorrow is to start at at around 4:40 pace for the first k. The next k or so is uphill so I will probably look to ease back a bit to around 5:00 pace. The last 2k is all down hill to the finish to hopefully I will have enough in reserve to run the last two at around 4:30 pace to finish around 23 -24 minutes.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-325477477815606191?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-16283510746074672012007-04-26T21:54:00.000+12:002007-04-26T22:40:07.805+12:00After a few problems with Internet access this week due to changing our ISP I'm back up and running.<br /><br />As you might have guessed if you read my last post I was a little down after the weekends run, but isn't it amazing what a couple of good runs can do to lift your confidence! <br /><br />Tuesday was a nice and easy 8 km (5 miles)at a comfortable slow pace. I just wanted to get through it with no problems. Due to the issues I had been having with the numb foot, I switched from the hard orthotic, which I thought might be compressing a nerve, to a soft & thin cushioning insole. I also decided to try the Pose Method again given that when I had been experimenting with this last month I didn't suffer from the dreaded numb foot.<br /><br />I got through the run with only slight numbness towards the end of the run but nothing like Sunday's discomfort. The Pose style does place more stress on the calf though so I will have to keep a watch on this.<br /><br />Distance - 8.16 km (5.07 miles)<br />Time - 42:40<br />Pace - 5:13 min km's (8.25 min miles)<br />No HR data<br /><br /><br />Today's work out was was a real blow out. It was my first real attempt at a structured up tempo run. With my first ever 5 km race coming up on Sunday, I wanted to pick things up a bit today and really test my self with some speed work. With some help from <a href="http://www.mapmyrun.com/">Map My Run</a>, I measured out a 1 km section along Tamaki Drive with the idea of running each kilometer at 5 km race pace before turning and jogging back to the start point again. I did four repeats and these were the times;<br /><br />1 - 4:10<br />2 - 4:30<br />3 - 4:28<br />4 - 4:25<br /><br />Tamaki Drive is about 2 km from my office all downhill to the water so it allowed a good warm up before the repeats. Obviously it's a 2 km climb back to work but if anything that just added to the intensity of the workout. Check out the side bar where I've placed a link to a Map of the run.<br /><br />I got through the whole workout with no numb foot. The calf was starting to tighten midway through the run so I reverted to my natural style which places less stress on the calfs. The calf has been a bit tight this afternoon so hopefully no repeat of last months strain. I think it will be okay.<br /><br />As you can see after the first one I settled into a nice consistent pace. If I can maintain a pace of around 4:45 on Sunday for a time of 23 to 24 minutes then I will be happy with the result.<br /><br />Distance - 12.6 (7.8 Miles)<br />Time - 1:05:40<br />Average pace - 5:13 min kms (8:23 min miles)<br />Ave HR - 154<br />Max HR - 175 <br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-1628351074607467201?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-2290210802384002572007-04-22T22:29:00.000+12:002007-06-09T15:00:40.141+12:00Just the three runs this week;<br /><br />- Tue, 6 km (3.8 miles) 33:00 No HR data<br />- Thu, 6.9km (4.3miles) 36:30 No HR data<br />- Sun, 10.2 km (6.3 miles)52:30 Max HR 165 Ave HR 145<br /><br />Today's run felt a bit awful, with the numb foot again frustrating me. Stopped and stretched after 20 minutes. Played around with the orthotic. Lasted another 15 minutes, stopped, adjusted orthotic, lasted another 5, stopped walked 5, adjusted orthotic, ran the last 12 minutes home. On top of that the shins are still sore.<br /><br />I've just googled 'numb feet when running' and it brings up all sorts of issues from laces being too tight, worn out running shoes, through a problem in the back? Most likely cause would seem to be some pressure being applied to a nerve in the foot which results in the numbess after 20-30 minutes of running. I'll keep up my stretches but I'll probably have to get off my butt some time and see a specialist or a podiatrist as this has been hanging around for some time and is getting to be a real pain the --- as I can't run the distances that I want to.<br /><br />Update on the Pose method. Given the calf strain I had which I'm guessing was probably a result of the extra load I was placing on my calfs, I'm not running Pose at present though I am still trying to be aware of my foot position on landing and not heel striking too much. Oddly when I was attempting to run Pose I was not getting the numb foot as much.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-229021080238400257?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-70474965263990319482007-04-21T20:47:00.000+12:002007-06-09T15:01:27.064+12:00On a slightly different subject today - Soccer - Midgets Soccer.<br /><br /><A HREF='http://2.bp.blogspot.com/_hnsU4sHeje4/RinjDpwsaSI/AAAAAAAAAA4/peni8n7NRw0/s1600-h/IMG_1183.jpg'><IMG SRC='http://2.bp.blogspot.com/_hnsU4sHeje4/RinjDpwsaSI/AAAAAAAAAA4/peni8n7NRw0/s320/IMG_1183.jpg' border=0 alt='' id='BLOGGER_PHOTO_ID_' ></A>&nbsp;<div style='clear:both; text-align:NONE'><a href='http://picasa.google.com/blogger/' target='ext'><img src='http://photos1.blogger.com/pbp.gif' alt='Posted by Picasa' style='border: 0px none ; padding: 0px; background: transparent none repeat scroll 0% 50%; -moz-background-clip: initial; -moz-background-origin: initial; -moz-background-inline-policy: initial;' align='middle' border='0' /></a></div><br />We have just joined Jack up with the local Soccer club. It's his first ever involvement in sport and today was our first of no doubt many trips over coming years to the local sports fields for Saturday morning kids sport.<br /><br />As if that is not enough, somehow I have managed to land the job of Coach. Now I'm hardly and expert on the fine game and in fact I do not even watch it that much. One night however when the club phoned the house enquiring as to whether we would have any interest in coaching Jack's team, Michelle somehow volunteered my services.<br /><br />It soon dawned on me that people were not exactly people queuing up to take on the job and that if it wasn't to be me then there was every chance the team would be coach less. Thus that was my first experience of children's sporting teams, without parents taking a key interest in the team and taking responsibility for some tasks including team management and coaching then nothing will happen. The club can only offer so much support but at the end of the day our success will be determined by the effort we put in. I should say that I have appointed Michelle as Manager of all off field matters a job which she is performing splendidly.<br /><br />Flash back to Wednesday evening and it was the much anticipated first practice where Jack would get to meet his team mates and the Coach would get to meet the parents. We have a squad of eight players (six boys and two girls) all aged about five or six. After meeting all the parents and delivering a bit of hurriedly put together introduction of myself we got under way. The Internet is indeed a fine thing and I was able to find a number of practice drills specifically for under 8 years olds. I chose three of these which seemed to go quite well. I wrapped the practice up with a four on four mock game which was a little chaotic (if you can imagine half a dozen kids all trying to kick a ball at once).<br /><br />In general everyone seemed happy with the way it went. As with most teams there are a couple of players who stand out and appear to have some obvious skill for their age so with any luck we might have a good season ahead.<br /><br />Onto this mornings game... it a bright and early start and we were out of the house at 7.30am for the 8.00am kick off. In Jack's grade we play five a side for 12 minute halves and with no goal keepers and unlimited substitutions. As well as Coach I also double as referee for one half. Jack's team, which is named 'The Scorers' opens the scoring with a well taken goal midway through the first half. The opposition, Puhoi, responded with a fine goal of their own right on the half time hooter. The Scorers had the better of the run of play in the second half but just could not finish off any of the attacks they mounted on Puhoi's goal, putting several shots just wide of the posts. Unfortunately for The Scorers, Puhoi took their one and only goal scoring chance of the half and finished up the victors by 2-1.<br /><A HREF='http://4.bp.blogspot.com/_hnsU4sHeje4/RinjfJwsaTI/AAAAAAAAABA/1N4JM4DYW3o/s1600-h/IMG_1187.jpg'><IMG SRC='http://4.bp.blogspot.com/_hnsU4sHeje4/RinjfJwsaTI/AAAAAAAAABA/1N4JM4DYW3o/s320/IMG_1187.jpg' border=0 alt='' id='BLOGGER_PHOTO_ID_' ></A>&nbsp;<div style='clear:both; text-align:NONE'><a href='http://picasa.google.com/blogger/' target='ext'><img src='http://photos1.blogger.com/pbp.gif' alt='Posted by Picasa' style='border: 0px none ; padding: 0px; background: transparent none repeat scroll 0% 50%; -moz-background-clip: initial; -moz-background-origin: initial; -moz-background-inline-policy: initial;' align='middle' border='0' /></a></div><br /><br />Some thoughts on the first game;<br /><br />- all the kids enjoyed themselves<br />- there were some good touches and ball control evident and the players were not as bunched as I thought they might have been.<br />- managing the substitutions can get a little confusing. I need a systems to ensure everyone gets a fair amount of game time. Another parent was helping out with this from the sideline which was a great help.<br />- if nothing else, Jack is wrapped that I'm the coach of his team. He often tells me that he loves me being his soccer coach which is nice to hear.<br /><br /><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7047496526399031948?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-32151157983901951672007-04-19T20:55:00.000+12:002007-06-09T15:03:27.628+12:00<A HREF='http://4.bp.blogspot.com/_hnsU4sHeje4/RiculpwsaPI/AAAAAAAAAAg/WSq6p3eGgCI/s1600-h/IMG_1145.jpg'><IMG SRC='http://4.bp.blogspot.com/_hnsU4sHeje4/RiculpwsaPI/AAAAAAAAAAg/WSq6p3eGgCI/s320/IMG_1145.jpg' border=0 alt='' id='BLOGGER_PHOTO_ID_' style='clear:both;float:left;'></A>&nbsp;<div style='clear:both; text-align:LEFT'><a href='http://picasa.google.com/blogger/' target='ext'><img src='http://photos1.blogger.com/pbp.gif' alt='Posted by Picasa' style='border: 0px none ; padding: 0px; background: transparent none repeat scroll 0% 50%; -moz-background-clip: initial; -moz-background-origin: initial; -moz-background-inline-policy: initial;' align='middle' border='0' /></a></div><br /><A HREF='http://4.bp.blogspot.com/_hnsU4sHeje4/RicuvpwsaQI/AAAAAAAAAAo/ah2soE2TUAY/s1600-h/IMG_1147.jpg'><IMG SRC='http://4.bp.blogspot.com/_hnsU4sHeje4/RicuvpwsaQI/AAAAAAAAAAo/ah2soE2TUAY/s320/IMG_1147.jpg' border=0 alt='' id='BLOGGER_PHOTO_ID_' style='clear:both;float:left;'></A>&nbsp;<div style='clear:both; text-align:LEFT'><a href='http://picasa.google.com/blogger/' target='ext'><img src='http://photos1.blogger.com/pbp.gif' alt='Posted by Picasa' style='border: 0px none ; padding: 0px; background: transparent none repeat scroll 0% 50%; -moz-background-clip: initial; -moz-background-origin: initial; -moz-background-inline-policy: initial;' align='middle' border='0' /></a></div><br /><br />Sorry for the delay in posting a report about the Xterra Trail run. It's been a bit of a hectic week. Monday week ago after my last post the family headed down to Hastings to visit family but particularly to visit my grandmother who had been unwell and in hospital for a week or so. She had been unwell for the last few years and was in and out of hospital on several occasions in recent months. She passed away peacefully last Friday. In the end her quality of life was not what she would have wanted and in some ways it is a blessing that she is no longer suffering. I am glad that we were able to get down there and visit her and that she got to see the boys.<br /><br />We got the news of her passing while we were on the road to Rotorua which is where I was to run in the Xterra and I decided that I would continue on and complete this race before heading back to Hastings for the Funeral which was held on Tuesday.<br /><br />Race day dawned fine and clear but COLD. It was an 8.00 am start with the run set to take us twice around the picturesque Blue Lake near Rotorua but with the sun yet to reach above the surrounding bush covered hills it certainly made for a brisk morning (still nothing compared to what you North American and Canadian readers have experienced over your winter though). I had my support crew with me being Michelle and the two boys. <br /><br />I started out slowly with the pace largely being dictated by the large bunch for the first 500 meters or so. The first mile and a half took us halfway around the lake via the road and was slightly uphill. The bunch gradually spread out and I just settled into a steady but not too fast pace. At the south end of the lake we went off road and ventured into the bush trails which took us back to the start. Ground conditions were soft but not too slippery though with many small rocks and roots to watch out for. I'm glad I purchased some Trail shoes especially for the race though as my road shoes would have had me sliding all over the place. <br /><br />I completed the first lap in about 33 minutes feeling in pretty good condition but for my left foot which I could sense was starting to go a bit numb as it often does at after 30 minutes or so. I was worried that I might have to stop and stretch. My calfs and shins were holding up well though.<br /><br />Almost the entire second lap took us around the trail encircling the lake. The first part of the trail was narrow and with little or no room to pass. After making my way past several runners I found myself behind a female runner who was maintaining a steady pace that I was comfortable with so I just hung in behind her. This trail was also strewn with rocks and roots and near the southern end of the lake I sprained my ankle. For a few seconds I was unsure how serious this was and it slowed me, but fortunately I was able to work through that and before long I was back up to full pace. Man did I have a sore ankle by then end of the day though!!.<br /><br />Once we had turned for home the trail widened significantly for the next mile before narrowing again however I was able to keep the pace up and neither the numbing foot, which had not worsened much, nor the ankle slowed me any. I'm sure that during the second lap I was not passed by a single runner though I managed to pass perhaps 15-20 runners.<br /><br />I came out on to the beach at the finish and after briefly taking the wrong line (keen to do another lap) and also briefly stopping to say Hi to the family, I crossed the line in 1:02:57.<br /><br />The <a href="http://admin.eventdirector.net/resources/XTNZ/SITES/37/DOWNLOADS/3308.htm">official results </a>confirmed that I was placed 23rd in the open men's in a field of 72 or 29th man overall (including masters) in a field of 115. Given this was my first Trail run I'm pretty pleased with that result. The time seems a little slow on the face of it but I guess that can be expected in this type of terrain plus I would have been a minute or so crossing the start line.<br /><br />Click <a href="http://admin.eventdirector.net/resources/XTNZ/SITES/37/default.asp?PageID=8957">here</a> to see some more photos from the event including of the Xterra Triathlon.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Xterra" rel="tag">Xterra</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3215115798390195167?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-58611732280243249382007-04-09T09:03:00.000+12:002007-04-09T09:11:54.057+12:00A quick post on this morning run before we leave for Hastings.<br /><br />I was out the door by 6.30 this morning. It was a crisp and clear morning, perfect running conditions. I set out a little uncertain about how I would go with my calfs still being a little tight and my shins playing up recently.<br /><br />I just took it nice and slow right from the start, the idea being that I would make this run a slightly longer distance to what I have been running lately to partly make up for Saturdays missed run plus looking ahead to next weekends 11 km Xterra, I felt I needed at least one run of around that distance.<br /><br />I ran my usual loop and felt good at the halfway point so ended up running for almost an hour.<br /><br />- Distance - 10.6 km (6.58 miles)<br />- Time - 58:06<br />- Pace - 5:29 k's (8:50 miles)<br />- Max HR 139<br />- Ave HR 132<br /><br />Not sure about that HR. Seems a bit low. Maybe the machine has malfunctioned? What should my HR be for a long slow run?<br /><br />That's all for now, we're off. Have good week.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5861173228024324938?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-1953387747783761312007-04-08T21:43:00.000+12:002007-06-09T15:04:23.435+12:00It was a light week this week with only two runs and one swim. Cancelled Saturdays planned run as the shins were feeling a little tender. Shin splints is one injury that I've had the misfoutune to suffer a bit from since a took up regular running almost a year ago. I've learned now that it doesn't pay to ignore them too often, chances are they will just get worse. So I opted for a Swim instead.<br /><br />- Ran a total of 14.8 km (9.2 miles)in 1 hr 15 <br />- Swam 1,000 meters in 30 minutes.<br /><br />Also played a round of Golf today. Shot a 91, five over my handicap. A little disappointed with that but as I only play once or twice a month it's hard to achieve the level of consistency needed to shoot low scores. As usual too many blow outs with four triple bogies costing me dearly today.<br /><br /><strong>The Plan this Week</strong><br /><br />Tomorrow morning we are heading down to Hastings (on NZ's east coast and a good seven hour drive from Auckland) to catch up with family. We have four nights there and then two in Rotorua on the way home. On Saturday in Rotorua I'm running in the <a href="http://www.xterranz.com/">Xterra 11 km Trail Run </a>which I've entered. Training this week will be 7 km tomorrow morning before we leave and then one run down in Hastings of what ever distance I can fit in.<br /><br />Happy running.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-195338774778376131?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-1930000515322096572007-04-05T22:28:00.000+12:002007-06-09T15:05:44.221+12:00Today's run was a regular route for me, three laps of the Auckland Domain. <br /><br />It's a pretty easy route with just once small hill/incline of about 500 meters. The elevation drops away again before remaining relatively flat for the remainder of the loop. It measures 2.7 km or almost 5.1 miles. Half of each loop takes takes you through the Domain with the other half along busy streets.<br /><br />The stats;<br /><br />- Distance - 8.1 km (5 miles)<br />- Time - 41:40<br />- Ave pace - 5:06 km (8:12 miles)<br />- Max HR 168<br />- Ave Hr 150<br /><br />Today I kept a split time for each lap and the laps looked like this;<br /><br />- Lap 1 13:30, pace 4:58/7:58<br />- Lap 2 13:15, Pace 4:52/7:50<br />- Lap 3 14:55, pace 5:29/8:49<br /><br />I found this interesting because I have never kept a close eye on split/lap times before. I only run with basic HR monitor and not a GPS which seems to be popular with most other bloggers. I therefore have to remember these numbers as I go, which was okay. <br /><br />What the above figures tell me is that I really need to think about starting out slower not only to ensure I get a proper warm up but to also keep from running out of gas too early. I was telling myself tonight to take it slow and easy from the start as my calfs are still not a 100%, but as the above stats show I could really have been about 20-30 seconds slower per k for that first lap.<br /><br />In the second lap I attempted my version of a mile repeat (well it was more of a one off effort mile). As I've got no GPS I had to do my best to estimate a mile. I figured I could probably run a mile in about seven minutes at a push so I just went hard for seven minutes over the flat section of the loop before easing off when I came to the hill. The calf was starting to tighten as well but this seemed to come and go as I tinkered slightly with my foot position. I was a little surprised that the lap time was only 15 seconds faster than my supposed slow warm up lap. I guess I did ease off a fair bit after the mile.<br /><br />Over the last lap I didn't want to risk further injury so I just took it real slow, which is shown out in the timings. The calf actually got a bit better over the last lap which was a relief. I am wondering whether it is just a cramp rather than the strain. This is probably related to the Pose Method as if I switch my landing position more toward the heel the cramp is not so noticeable. Maybe I need to find a happy medium between Pose and my own natural style. <br /><br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Running at Auckland Domain" rel="tag">Running at Auckland Domain</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-193000051532209657?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com2tag:blogger.com,1999:blog-5810557596718834147.post-56336186940462766412007-04-02T21:21:00.000+12:002007-06-09T15:07:00.498+12:00Today's run was another test to see how far the strained calf has come along. Rather than the slow and easy I have been running over the last week today I stepped it up a notch.<br /><br />- Distance - 6.6 km (4.1 miles)<br />- Time - 33:45<br />- Pace - 5:05 mpk (7:32 mpm)<br />- Max HR 169<br />- Ave HR 140<br /><br />The physio said I should aim to increase my runs by about 5 minutes per week. With the <a href="http://www.xterranz.com/default.asp?PageID=777">Xterra 11 km Trail Run </a>coming up in Rotorua on Saturday week, I have been trying to up the distance by about 1 km or 5 minutes on each run. Hopefully that will get me to Rotorua in some sort of shape to have a good run. Today that meant I needed to run for about 35 minutes.<br /><br />I also decided that I needed to up the speed work a bit. After about 15 minutes I was still moving along at I guess about 5:20 pace (K's) but the HR was still way short of 150. <br /><br />I lifted the pace for a K then eased back for the next K. The calf was beginning to tighten and say "enough". I wanted to try one more faster K but delayed it until the calf had settled. I again lifted the pace but before long the calf was tightening again. I stopped, stretched and then just jogged the last K back to work.<br /><br />I was a little worried that I may have gone too hard and done some damage but the calfs seem to have settled down okay this afternoon and I'm sure they're okay. Sometimes I wonder whether the other calf has a slight strain also but then it could just be the calfs still adjusting to the <a href="http://www.posetech.com/">Pose Method</a>.<br /><br />I'm heading down to Christchurch tommorrow on a business trip. Will be spending Tuesday night down there so will take the opportunity for a rest from training for two days before hitting the road again on Thursday where I'll aim for 7-8 K.<br /><br />Have a great week & happy running.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Pose Method" rel="tag">Pose Method</a> <a href="http://technorati.com/tag/Calf Strain" rel="tag">Calf Strain</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5633618694046276641?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-74821617679621137022007-04-01T18:04:00.000+12:002007-06-09T15:07:46.878+12:00Went for a pretty uninspiring buke ride today. Lacking is motivation and energy to push my self. The calf was aching a bit too. Ended up cutting the circuit short by about 5 km.<br /><br /> - Distance - 14.3 km (8.9 miles)<br /> - Time - 45:50<br /> - Pace - 18.7 kph (11.6 mph)<br /> - Max HR 126 <br /> - Ave HR 112<br /><br /><strong>Weekly Wrap</strong><br /> <br /> - Ran 13.2 km (8.2 miles) in 73 minutes.<br /> - Swam 1200 meters in 37 minutes<br /> - Biked 14.3 km (8.9 miles) in 46 minutes<br /><br /><strong>Watching the Weight</strong><br /><br />Steady at 85 kilo's (187 pounds).<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7482161767962113702?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-65322341236402963172007-03-31T21:38:00.000+12:002007-03-31T22:03:06.645+12:00Today run was another step back towards full fitness. It's been two weeks since the <a href="http://akiwiontherun.blogspot.com/2007/03/round-bays-ends-in-pain.html">Calf Strain</a> and I feel that I'm perhaps only a run or two away from being fulling fit again.<br /><br />Today's run was a gentle 6 km run which I again took nice and slow. It was about 1 km further than my last effort, I am aiming to increase my distances each run by about a kilometer (or five minutes) until I'm back to running the sort of distances and intensity runs I was doing pre injury.<br /><br />Today's run;<br /><br />- Distance - 5.8 km (3.6 miles) <br />- Time - 30:45<br />- Pace - 5:20 mpk (8:32 mpm)<br />- Max HR 164 <br />- Ave HR 117<br /><br />Today I was just aiming to finish a 30 minute run and was not at all interested in the pace, other than keeping it slow. After 15 minutes my HR monitor was still only reading 99 and it seemed to be stuck at that level for some time. I wondered whether it was malfunctioning, surely I'm working harder than that?<br /><br />The HR eventually got up over 150 but only after 20 minutes or so when I did feel confident enough to increased the pace a little.<br /><br />I was surprised at the end of the run to see that my pace was 5:20 per km as I felt for sure that I was running way slower. This was just a real easy run but it was at a pace that six months ago I would have considered fast. <br /><br />The calf felt a little tight to start with but warmed up nicely as I went on. Felt my shins a little more in fact today and that remains a concern for me, particularly as I look to increase the miles further in coming weeks & months. I iced the calf and shins afterwards just to be safe. All feels okay now. <br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-6532234123640296317?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-28860315652942878212007-03-30T22:07:00.000+12:002007-06-09T15:09:38.236+12:00The end of the week is here and what a busy week it's been. I wasn't able to get to the pool on Monday or Wednesday due to being too busy at work, but I had no intention of missing out on my weekly swim workout and headed down to the pool at lunch time today.<br /><br />- Distance - 1200 m<br />- Time - 37 minutes.<br /><br />I know that's pretty slow and I'm still keen for any comments or tips on improving my speed. Today I experimented a little bit.<br /><br />- I usually breath every second stroke to the right side. Today I tried breathing every third stroke on alternate sides and also breathing every four strokes to the right. It's probably something I just need to persevere with a bit more but I could probably find a bit more speed if I went with one of these methods.<br /><br />- I think I've got quite a slow arm turnover so I tried concentrating on pulling through the water faster. I'm sure that helped with my speed a bit but I would definitely tire quicker and my form/technique would probably suffer after too long.<br /><br />- Kicking is another area which I could probably work on. I seem to have quite a slow kick compared to the faster swimmers.<br /><br />The Physio is happy with the progress of the Calf. I've had no ill effects from the two lite runs this week. Will go for 6-7 K tomorrow.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Swimming" rel="tag">Swimming</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-2886031565294287821?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-62729166567049689672007-03-29T21:06:00.000+12:002007-03-29T21:27:53.603+12:00I went out for another short jog today. Nice and easy and short so as not to risk re injuring the calf.<br /><br />- Distance - 4.6 km (2.85 miles)<br />- Time - 26 minutes<br />- Pace - 5.40 min k's (9.07 min miles)<br />- Max HR 162, Ave HR 145 <br /><br />It was a really wet day here today, did not stop raining all day. <a href="http://cosmos.bcst.yahoo.com/up/player/popup/?rn=1886512&ch=1918766&cl=2231243&src=newzealand">Big floods </a>up north. Fortunately we were spared the worst of the bad weather here in Auckland an I was able to get out with a work colleague, Craig, during lunch time. We just did one and a half laps of the Domain. The rain wasn't too hard, just a steady light rain. Hardly noticed it really as Craig and I were just chatting the whole way and before we new it the run was over. In fact I was thinking that a year ago I don't think I would have been able to carry on a conversation while running, so that fact that I can now is a sure sign that my base fitness is way better than its ever been.<br /><br />I could feel the calf throughout the run. It's still not 100% right. Over the last kilometer it did start to tighten fractionally. Seeing the Pyhsio again tomorrow.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-6272916656704968967?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-34324794834779736952007-03-27T22:19:00.000+12:002007-06-09T15:10:40.675+12:00Today was supposed to be a swim day. My first run back since straining the calf was going to be Thursday.<br /><br />How quickly things can change. I ended up being too busy at work to get down to the pool at lunch time and then could still not leave work early enough to both get to the pool on the way home and be home in time to spend some time with the boys.<br /><br />I needed to do something though after doing nothing on Sunday or Monday, so I decided to bring forward the comeback run and head out for a light jog after the boys went to bed.<br /><br />I went to the Physio again today and he seemed happy with the progress. I had no discomfort when hopping on the one leg and had good strength in the calf. Just some slight tenderness when prodded.<br /><br />I felt confident enough then go and test it out.<br /><br />- Distance - 2.8 km (1.75 miles)<br />- Time - About 15 or 16 minutes<br />- No HR data<br /><br />The calf felt a little sore but gradually got better I guess as it warmed up. I'm sticking with the <a href="http://posetech.com/">Pose Method </a>for now as I feel confident that there is something to this technique that can be of benefit to me, particularly with my history of shin splints. I was able to get through the run with no major discomfort. Some slight tightness afterwards.<br /><br />The Physio can not believe how tight I am through my calfs even after almost about nine months of fairly regular stretching which I started in the lead up to my first Half Marathon last year. I also explained the numbness I had been experiencing in my foot after 30-40 minutes of running and he suspected <a href="http://www.runnersworld.com/cda/toolscontent/0,7156,s6-241-286--6710-0,00.html?toolName=What%20Hurts?">Plantar Fasciitis</a>.He's referring me to a Sport Podiatrist who will hopefully be able to help further with these matters as well as perhaps advising me on an appropriate running style, ie on the switch to Pose/forefoot running or staying with heel striking.<br /><br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Pose Method" rel="tag">Pose Method</a> <a href="http://technorati.com/tag/Fore foot running" rel="tag">Fore foot running</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-3432479483477973695?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-49077124550402214102007-03-25T21:14:00.000+12:002007-06-09T15:11:48.035+12:00No running this week due to the <a href="http://akiwiontherun.blogspot.com/search/label/Round%20the%20Bays">calf strain </a>so just swimming and biking to cover this week;<br /><br />- Swam 2.5 Km<br />- Biked 20.0 Km<br /><br />Oh and 30 minutes of Aqua Jogging, but I'm not sure that counted for much.<br /><br />Plan for this week;<br /><br />- two swim sessions of say 1.5K and 1.25K<br />- stationary bike tomorrow<br />- will try for a light run on Thursday, calf permitting<br /><br />If all is okay with the calf then have a short team triathlon on next Sunday, 400M swim, 10K Bike & 4K run.<br /><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4907712455040221410?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-55797415023850539612007-03-24T22:03:00.000+12:002007-06-09T15:12:34.431+12:00Did my usual ride this afternoon. I like to do one bike ride a week if I can. Main reason is that I have found if I run too much or on consecutive days I am injury prone, shin splints in particular has been my main problem. Biking offers a great cross training option though and with my present calf strain still keeping me from running, biking and swimming are my only options for maintaining fitness at present. I've only got a mountain bike as I like to get off road when I can also(which isn't much) but it still allows me a good workout on the roads.<br /><br />Today's ride is a mixture of some good hill climbs and faster sections. Good conditions, an average run with the traffic lights and only a few idiots on the roads.<br /><br />- Distance - 20Km (12.4 miles)<br />- Time - 56:30<br />- Ave speed - 21.2 KPH (13.2 MPH)<br />- Max HR 163<br />- Ave HR 143 <br /><br />Calf is coming along slowly but surely. Hope to get out for light run on Thursday this week.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Biking" rel="tag">Biking</a> <a href="http://technorati.com/tag/Training" rel="tag">Training</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5579741502385053961?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-56048768897585680862007-03-22T21:42:00.000+12:002007-06-09T15:13:27.768+12:00Today's Swim.<br /><br />- Distance - 1300 metres<br />- Time - 39 minutes<br /><br />The swim felt pretty good. I got into a nice rhythm after about 500 metres or so and was able to keep that going for the duration.<br /><br />I'm a pretty slow swimmer and I guess this probably comes down to technique. Other swimmers often seem to just cruise by me with ease. I've never had any formal swimming lessens so if I'm going to increase my speed I would say I'm probably going to need a few lessons from a swimming coach at some stage. <br /><br />I have concentrated on increasing the power in my kicking and making a nice smooth stroke. My stroke and pull through the water is perhaps a little slow and I guess I could try to pick this up as I swim more often. <br /><br />When I'm running again though I'll only be swimming once a week so there won't be much opportunity to work on this.<br /><br />I welcome any tips /comments on improving my swimming and speed. <br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Swimming" rel="tag">Swimming</a> <a href="http://technorati.com/tag/Swim faster" rel="tag">Swim faster</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5604876889758568086?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-47057470311980113362007-03-21T20:22:00.000+12:002007-06-09T15:14:28.406+12:00Did 30 minutes of aqua jogging today. <br /><br />Apparently it's supposed to be a good method of maintaining fitness when injured while using the same muscles you do when you're running.<br /><br />Maybe I wasn't doing it properly but it didn't seem that hard and certainly wasn't an aerobic workout.<br /><br />Will stick to swimming and biking for the next week I think. Hopefully the calf will be alright by the end of next week. <br /> <br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Aqua jogging" rel="tag">Aqua jogging</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4705747031198011336?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-84430098606947337372007-03-20T21:34:00.000+12:002007-06-09T15:16:04.707+12:00After the <a href="http://akiwiontherun.blogspot.com/search/label/Round%20the%20Bays">Sunday's run </a>which ended with a strained calf muscle, I am off running for the next week or so and will be spending a bit of time in the pool for the next wee while.<br /><br />Today's Swim;<br /><br />- Distance - 1200 metres<br />- Time - 34 Minutes<br /><br />Reasonably happy with that effort. It's the longest I've swam for several months as I have been limiting my swims recently to 1000 meters. Given I'm not going to be running for the next week or so I felt I should up my distance in the pool to try and compensate.<br /><br />On 1 April I am wanting to enter a short Triathlon. It's a 400m swim, 10K Bike and 4K Run. I can only hope my calf will be okay by then. I won't really risk it before that. I will stick to biking, swimming and jogging in the pool for the next week. Depending on how that goes I might test the calf on a short run around the middle of next week. <br /><br />I'm a little unsure about whether the <a href="http://posetech.com/">Pose Method </a>has contributed to the calf strain or not. There's no question that the method does place more load on your calfs and maybe I just haven't done enough of the suggested strengthening in that area before I took up the new method.<br /><br />I went to a Physiotherapist this afternoon to get the calf checked out. He confirmed that it's a minor strain and that I should be okay again in about two weeks. It's clear though that I remain generally pretty stiff through both calfs which is likely also to be the cause of the ongoing shin troubles. I have another appointment on Friday and hopefully we can work on that some more. No doubt further stretching exercises to come!<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Swimming" rel="tag">Swimming</a> <a href="http://technorati.com/tag/Calf Strain" rel="tag">Calf Strain</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8443009860694733737?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-48238005401689332132007-03-19T21:14:00.000+12:002007-03-19T21:34:45.343+12:00My current weight is 85 kg (187 pounds).<br /><br />My weight has remained pretty constant at around 85 kg for the last six months. I'm not too unhappy about that as I pretty much eat what I feel like (within reason) and the level of exercise which I have been doing is really just sufficient to maintain my current weight.<br /><br />If I was to really watch what I eat then I'm sure I would be able to lose more. I'm pretty comfortable with the weight at the moment and it is certainly a great improvement on where it was two years ago when I tipped the scales at an all time high of 97kg (214 pounds) after several years of relative in-activity.<br /><br />Even a year ago I was still around 95kg and the weight only really started to come off around the middle of last year when I really picked up my training as I set out to run my first Half Marathon which was 29 October last year.<br /><br />I would like to run the Half Marathon again this year and would also like to enter a few other events between now and then to maintain the interest and give me something to aim for. As I increase my mileage in preparation for these events together with watching my nutrition my goal weight is 80kg (176 pounds).<br /><br />On this page I will update my weight on a monthly basis and comment on what specifically I've done in the last month to control my weight.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Weight loss" rel="tag">Weight loss</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-4823800540168933213?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-7248726100207451492007-03-18T22:29:00.000+12:002007-06-09T15:15:15.842+12:00What I've done in the last week;<br /><br /> - Ran 24.2 km (15 miles)<br /> - Swam 1 km<br /> - Biked 20 km<br /><br /><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-724872610020745149?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-58733982024352811652007-03-18T21:48:00.000+12:002007-06-09T15:16:54.702+12:00I ran in the Round the Bays Fun Run today. It's an 8.4Km run around the Auckland waterfront which attracts upwards of 70,000 runners and walkers of all shapes & sizes as well as a few outrageous costumes.<br /><br />Distance - 8.4KM (5.2 miles)<br />Time - 39:50<br />Pace -4:45 min Kms (7:40 min miles)<br />Max HR 179<br />Ave HR 161<br /><br />This is a flat course so I was hopeful of a time of 40 minutes or less so to achieve that goal was pleasing. The pace was faster than I have been running in my training and I was pretty pleased with the effort I put in to maintain that pace for as long as I did. I've done this run a few times over the years however always for the fun and social side of it. Whilst I did enjoy that side of it today also I was also keen to put in a good effort and achieve a good time.<br /><br />I started about 50 meters back from the start line and took about a minute to cross the line after the gun went off. The start was pretty slow as the field spread out. By about the 1 Km stage the field had sufficiently spread out enough that I was able to run at a steady pace. <br /><br />I passed a marker at 5.5 km at about 25 minutes so I new that I had 15 minutes to cover the last 3Km to make my time. I tried searching for a little more pace to ensure I made my time and with about 1 Km go I was pretty much out of gas. My pace was slowing and breathing was very laboured. <br /><br />Then it happened ... I felt a small twinge in my right calf muscle. I've never strained a calf before but this is what I imagined it was, definitely not just a case of tight or sore calfs. I managed to jog the remaining kilometer and crossed the line in just under 40 minutes.<br /><br />So, pleased with the time but not at the expense of a strained calf. I can only hope that it's a minor strain and that with some treatment and a bit of rest I will be back running again soon.<br /><br />I had wanted to run another 10Km race next weekend and then an 11Km Trail race next month.<br /><br />I'll be pretty gutted if I can't at least run the trail race as that's something I've never done and would love to give it a go.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Round the Bays" rel="tag">Round the Bays</a> <a href="http://technorati.com/tag/Calf Strain" rel="tag">Calf Strain</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-5873398202435281165?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-80577728440176891072007-03-17T22:19:00.000+13:002007-06-09T15:17:32.607+12:00I like to mix my training up a bit with swimming and biking, on top of the running, to add a bit of variety plus with my history of shin splints I'm a bit gun shy of running more than three times a week or on consecutive days. So today I went for a bike ride. <br /><br />Distance - 20KM<br />Time - 56:20<br />Max HR - 162<br />Ave HR - 140<br /><br />The ride is one 20K loop around my neighborhood on Auckland's North Shore. It's challenging enough with several hills which test me and some longish flatter sections where you can get some reasonable speed up. I pushed myself all the way today and ended with a PB for this ride, even though I was stopped by a few sets of lights.<br /><br />Don't you just hate it when you're on a ride and you see some traffic lights in the distance and you push that little bit harder trying to make it in time only for them to go red just before you get there. That seems to happen to me a few time today. <br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Biking" rel="tag">Biking</a> <a href="http://technorati.com/tag/Training" rel="tag">Training</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-8057772844017689107?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-14035051058943601992007-03-15T21:52:00.000+13:002007-06-09T15:18:19.535+12:00We're making progress, today marked the shortest turn around yet between runs since taking up the new Pose Method. Evidently it is quite normal for new comers to experience quite sore calfs for the first one or two weeks after starting the technique and I have been no exception. Today though I was able to back up after Tuesdays run and get out there again. <br /><br />Today I wanted a pretty flat run which would just allow me to practice the technique some more and just think about how I was running. I also wanted to make this run a bit of a speed workout.<br /><br />I set out from my work at lunch time with one other colleague around a 2.6K circuit around the Auckland Domain. This is a run I do pretty regularly and today we did three laps.<br /><br />- Run 8 Km (5 miles) in 41:20 <br />- Max HR 181 Ave HR 160. <br />- Pace 5.10 minute Ks (8.30 minute miles)<br /><br />During the second and third laps I concentrated on picking the pace up a bit which I maintained for a good 1.5 - 2 K on each lap.<br /><br />The technique felt okay. I felt I was landing more on the front of my foot than in my previous run when I think I was landing too flat footed. The heel lift on landing is coming along and I noticed today that as I pick up speed the heel lift gets a bit higher and I seem to have a bit more spring or bounce in my step. Is that what I'm supposed to feel?<br /><br />Sunday I have the Round the Bays Fun Run, an 8.2K run along the Auckland Waterfront. There will be 70,000+ people there so it will no doubt be a slow start until the field spreads out. It's a nice run though with a good atmosphere so hopefully we'll get a great day for it.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Training" rel="tag">Training</a> <a href="http://technorati.com/tag/Pose Method" rel="tag">Pose Method</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-1403505105894360199?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0tag:blogger.com,1999:blog-5810557596718834147.post-73395803253125285842007-03-13T21:40:00.000+13:002007-06-09T15:19:02.545+12:00After four days of waiting I felt my calfs were ready for me to give them another beating and I headed out for a run today.<br /><br />Ran a 7.8k (4.85 miles) circuit around my neighborhood. Very strong head winds at certain points (start and end!) of the run made life difficult. Showery too though luckily I only struck one brief shower.<br /><br />- Time 40:40, 5:21 per k or 8:38 per mile. <br />- Heart rate was in my comfort zone of 150-160 for much of the run though in the second half I tried pushing it a bit more and HR got into high 160's.<br /><br />Felt a bit yuk for the first five minutes which I put down to my eating too close to the run plus I downed a glass of sports drink shortly before leaving. Probably need to get the fluids into me a bit sooner, however I was pressed a bit for time so was rushing.<br /><br />This was my third run in the new <a href="http://posetech.com/">Pose Method </a>which I am trialing. Still feeling a little strange and I'm not sure if I've got the landing sussed yet. I seem to be landing with about 70-80% of my weight on the mid foot and 20-30% still on the heel. I think I need to be landing with almost 100% on the mid foot with next to no weight on the heel? <br /><br />I seem to have the heel lift upon landing sort of figured out as well as the shorter stride length. <br /><br />I also took my orthotics out of my running shoes today replacing them with a much thinner cushioned insole with no arch support. Dr Nicholas Romanov, inventor of the Pose Method, also advocates <a href="http://www.posetech.com/training/archives/000275.html">running without orthotics </a>so I thought I would try that out also. Didn't seem to notice a huge difference. Shins are a little tender tonight but that's nothing new <br /><br />My speed does not seem to have suffered at all as today's run was a PB for that circuit.<br /><br />I could feel my calfs hurting reasonably early on and I suspect I will again be suffering for the next three days again!!<br /><br />I am doing some of the suggested strengthening exercises for the <a href="http://www.posetech.com/">Pose Method </a>as well as keeping up my regular stretching, hoping that this will help.<br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Running" rel="tag">Running</a> <a href="http://technorati.com/tag/Pose Method" rel="tag">Pose Method</a> <a href="http://technorati.com/tag/Orthotics" rel="tag">Orthotics</a><br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-7339580325312528584?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com1tag:blogger.com,1999:blog-5810557596718834147.post-7624265275902775972007-03-12T21:04:00.000+13:002007-06-09T15:19:46.682+12:00No running again today, still have sore calfs after last Fridays run!! Hopefully I will get out tomorrow.<br /><br />Went for a swim instead. Swam 1,000 meters in about 28 minutes.<br /><br />I use swimming as a means of cross training as I have been susceptible to shin splints if I run too often. For that reason I only run at the most three times a week body permitting. I will swim once or twice a week as well as at least one bike ride (stationary bike in need).<br /><br />My one or two swim sessions a week give me a great all round and particularly upper body workout, it ensures I don't become burnt out from too much running and helps to maintain my overall fitness plus adding variety to my exercise programme.<br /><br />I only really got into swimming regularly around the middle of last year as a means of maintaining my fitness (or more accurately improving fitness) while I took a break from running due to my shins. I wanted to enter the Auckland Half Marathon, which is in October each year, and I needed a way to maintain and improve my fitness while I was not able to run.<br /><br />I have never been one for swimming and would have to be one of the slowest in the pool. When I started I could hardly put two lengths together. However I found that with just two swims a week I was very quickly able to increase the number of lengths I was doing and within a few weeks I was swimming 20 lengths in a session. I'm still not that fast, however when you're swimming for fitness it's not your speed that matters so much, it's all about time in the pool.<br /><br />I kept up two swim sessions a week for about two months while I was resting my shins and when it came time to get back into some serious training on the road again, I found that I had lost no speed or stamina for running at all. The fitness I had built up from swimming enabled my to pick up my running as if I had never stopped. I would even say that I was probably stronger and fitter than I had been in years largely due to the swimming I had been doing.<br /><br />To this day I still swim once a week for at least 20 lengths which takes me about 30 minutes. Being susceptible to ongoing problems with my shins if I run too much, I'm currently limiting my runs to three a week. <br /><br /><span style="font-weight:bold;"><br /><span style="font-weight:bold;">Technorati Tags<br /><a href="http://technorati.com/tag/Swimming for fitness" rel="tag">Swimming for fitness</a> <br /><p><a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml"><img src="http://www.feedburner.com/fb/images/pub/feed-icon16x16.png" alt="" style="vertical-align:middle;border:0"/></a>&nbsp;<a href="http://feeds.feedburner.com/KiwiOnTheRun" rel="alternate" type="application/rss+xml">Subscribe in a reader</a></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5810557596718834147-762426527590277597?l=akiwiontherun.blogspot.com' alt='' /></div>Brucenoreply@blogger.com0