A big month …

Deb and I ran our usual 8.2km loop this morning before work. A fairly relaxed pace, averaging 5:39 min/km. A very enjoyable run though, isn’t it great how the mornings are starting to get lighter!

Monthly Summary

Running: 101 kms at 5:30 min/km (YTD 531 kms at 5:38 min/km)
Cycling: 345 kms at 24.6 kms/hr (YTD 2726 kms at 24.9 kms/hr)
Other: 1 swim and 14 home workouts

A good month exercise wise! I was very pleased to finally crack the 100km running for the month – for the first time since May 2008. Also great to have the majority of the month free of knee pain and to get the all clear from Dr K. This month I managed to break my record for calories burnt during my exercise, logging 20689 calories for the month – only the second time I’ve broken the 20,000 barrier. Also pleased that I managed to sustain the home workouts, even though I didn’t log any for the first four months of this year, I have already surpassed the number recorded for 2008.

What is your favourite Pink Floyd album?

As an avid Pink Floyd fan I was amused to find the photo below. So what is your favourite?

What is your favourite Pink Floyd album?

30km on the bike again today – not much else to report though.

4 Years !

At weekly weigh-in this morning I was dead-on goal weight at exactly 75.0kg, which is kind of apt as today is my 4th “Shrinkaversary” – 4 years of successful maintenance after reaching my 75kg goal weight. That is, 4 years of Saturday weigh-ins, without once going over the 75kg mark. Hopefully that will continue until they put me in that pine box!

“Shrinkaversary” is a word I’ve stolen (borrowed?) from TA, who’s blog postings I am missing recently. TA, if you are out there reading, leave us a comment to let us know you’re doing ok!

The trip to the Vic Market was a bit later this morning, primarily due to the late night movie session last night. “Inglorious Basterds” was very good by the way, I highly recommend it if you don’t mind a bit of blood and violence.

I decided to get my run over and done with before lunch today, due to the worse weather that was forecast for later in the day. I think because I went out there with that mindset (just getting it done, rather than going out to enjoy the run), mixed with the cold wind and drizzly rain, it was a bit of a slog, and one of those runs that you’re just glad to get home.

We took a trip to DFO in Essendon this afternoon as I wanted some comfy trackies for wearing around the house. The first four or five shops I checked only had XL and XXL sizes, and I was beginning to think maybe losing all that weight wasn’t such a good idea (joking). But, Brooks saved the day and I managed to pick up two nice pairs for a total of $40.

Anyway, might go and make a cuppa, so will sign off for now!

Good news from the doc and a run in with the law …

I was lazy and slept in this morning so didn’t make it in for a swim. The appointment with Dr K went well, she was really pleased with the knee, and the fact I’ve been pretty much pain free for the last month. She doesn’t want to see me again, unless I re-injure it. Whilst that is good, I think I’ll actually miss my visits to see her!

We discussed my future running plans and she affirmed my thoughts. That is, no marathons or half-marathons this year, need to build up slowly. Don’t try and run too quickly, too often (there’s some advice I don’t mind), and try and not run three consecutive days. She said to keep up the bike as much as I can too. So I think my running goal for the rest of this year is just to try and hit 100km each month, and stay injury free.

Adrienne and I did some chores (mainly paying bills) then headed down to Niddrie for lunch. On the way back, coming up Matthews Ave (the main street in Airport West for those that don’t know it), we noticed a police car with it’s lights on behind us. Thinking it just wanted to pass, I pulled over. They pulled alongside, window down and asked me to turn left at the next traffic lights and pull over in the side street.

Panicking (just a little) and wondering what the hell I’d done (didn’t think I was speeding, but wasn’t 100% sure), we did as instructed. The (rather large) police officer got out of the car and introduced himself, then told me he had seen me texting on my phone at a set of traffic lights a couple of kms back. I denied this, because I hadn’t been doing it. He asked if I had a phone. I said yes I did, it was in my pocket. He asked to see it. As soon as I took it out of my pocket he apologised and said it was someone else also in a silver Ford, also wearing glasses and “with my face”. I think it is probably a good job my new phone is a distinctive looking full touchscreen phone. I hate to think what would have happened if I had a similar phone to my evil twin!

Anyway, after doing a license check, he apologised again and we went our separate ways. So that was my quota of excitement for the day.

Once home I went for a rather pleasant 30km bike ride down to Strathmore and back.

Tonight I’m going to see the new Tarantino movie, Inglorious Basterds, with Chris – I hope it doesn’t upset me too much!

A quiet couple of days …

Been off blog the last couple of days, a combination of being busy and also just not feeling like it to be honest. I ran Wednesday morning with Deb, a very cold and windy morning again, but a solid run, our usual hilly 8km loop, but a good 30 secs/km faster than usual at about 5:14 min/km pace. Both Tuesday and tonight were just home workouts, the usual vmo/glute and core exercises, some upper body free weights, stretching, massage with the roller and tonight a couple of intervals on the treadmill.

I had a medical appointment tonight, and was kept waiting about half an hour past my appointment time which I find very frustrating. After the wait though, the GP (who I had not seen before) was very nice, friendly, full of information and thorough.

Tomorrow is a day off, which will start (if I can drag myself out of bed) with a swim and a visit to Dr K.

The little urn is home …

Missed a blog post yesterday, basically because I fell asleep on the couch pretty early in the evening – is that a sign of old age or what!

Yesterday started off the day with a pretty tough little ride down Beach Rd, from Port Melbourne to Mordialloc and back with a crew from work and a couple of workmate Voj’s friends. Voj’s friends, Danny and Ossie, and one of our workmates, Steve are pretty strong cyclists so they pushed us a bit, but credit to Steve and Ossie, they also were at the front of the bunch, copping the wind, most of the way back. I was just happy to stay in touch all the way and not get dropped like a couple did. All up about 53km, average speed just under 28km/hr.

Then a little bit of work in the garden before lunch, and later we drove Chris and his friend into Olympic Park for a Melbourne Storm game, and Adrienne and I spent a couple of hours in the city looking around the shops before going and picking them up. I bought a new pair of shoes for work. I’m not sure if you’ve seen them advertised, the brand is Ascent and they are exclusive from Athlete’s Foot. The “sell” is that they are normal shoes that have the same support as a running shoe. I’m hoping that added support will help with my knee. After wearing them today I’m pretty happy with them so far. The big miscalculation we made yesterday was forgetting that there was a big football game on at the MCG, so the traffic was hellish on the way home.

Ok, you new this was coming. Go England!! The Ashes are back where they belong! Obviously I’m very happy with last night’s cricket result, but surprisingly couldn’t find too many people in the office who really want to talk about it much.

I ran this morning with Deb. I must admit, when the alarm went off just before 6am, and I could hear the wind outside I was sort of hoping I’d get a text message from Deb cancelling, staying in bed looked an attractive option. Actually, once we got out there it was a reasonable morning. I think it was the first morning run we’ve had where I can remember it being light as we started, so the mornings are definitely getting lighter. The wind was tough when running into it, but not too bad, and the sun was actually quite warm. We did our normal 8km route, not quickly, about 5:45 min/km. Very glad that we perservered, a nice run, and a nice way to start the day.

A home workout tonight, all the time salivating over the beautiful smell pervading our house at the moment (lamb shanks cooking in red wine, to be served with mashed potatoes).

Tick …

Todays checklist.

1. Weekly weigh-in – 74.8kg, 1.3kg up on last Saturday, still under target (but only just) … tick.
2. Shopping – Victoria Market and local grocery shopping done … tick.
3. Haircut – nearly 4 months since the last one, I was definitely looking scruffy and now look respectable again … tick
4. Household duties – mowed the lawns … tick.
5. Exercise – 6km run @ 5:18 min/km and home workout (which was basically just by vmo/glute exercises, lots of stretching and massage with the roller, and a few core exercises) … tick.
6. Velo Pinot Noir – opened last night and waiting patiently for me to partake … tick.

PS – That’s four running days in a row now, probably pushing the boundaries against my doc’s every second day instruction, but the knee is feeling good!

A frozen face …

A frozen face … that’s what I had after my run tonight in the cold wind and rain. It was definitely one of those runs that I was glad to finish. It wasn’t raining when I left, but started a couple of kms into the run, and for the home stretch, running into the headwind, with the rain fairly heavy, it was quite unpleasant. Adding to this was the fact that due to the lack of windscreen wipers on my glasses I could hardly see a thing. The stats were just over 8km @ 5:51 min/km.

Oh well, back home, the heating was on, home made macaroni cheese was waiting … I soon felt better!

Delayed by the dog, so a ride becomes a run

Not much to report today, just a pretty normal day at work. I arrived home to an empty house, except for my beautiful little dog, who had been at home in the house all day on her own. I had planned to head out for a ride on the bike, but decided to take Jackie for a walk instead. We got in the car and headed down to some nice parkland nearby, and rather than making her walk I just let her roam around the park, smelling everything in sight. Not much exercise for anyone, but I think it is what she enjoys.

Anyway, when we got home I headed out for a short run. Just my usual 6km loop, average pace of 5:28 min/km. I forgot to tape my knee, hope that doesn’t come back to bite me. I iced afterwards and it doesn’t feel too bad.

Mortality

Two things today made me think about my own mortality, and other equally sobering thoughts.

Firstly, whilst out on our usual 8km run before work this morning, my running partner Deb, had a little heart related episode. She has them occasionally, and has been checked out properly, but had never had one whilst we’ve been running together. She had to lie down on the track for a few minutes, then we walked a bit, before slowly jogging the last kilometre or so. So, whilst she wasn’t too concerned, it made me feel pretty helpless, and made me think how easy it would be to expire when out exercising. We were on a fairly deserted stretch of our running track, and help would have been a good 10 minute or so run away, and there was certainly no access for an ambulance to get to where we were. Neither of us had our phones with us.

Secondly, I along with a few colleagues went to the funeral of the father of another workmate. It was a beautiful funeral, of a man who was obviously much loved by his wife, children and grandchildren, a man who had obviously had a very full life. Funerals always make me question my own life. Have I done enough? Have I had an impact? Am I taking my family / colleagues / friends for granted? What should I be concentrating on? Tough questions.

The day finished on a better note, with a few beers down the pub after work!