tag:blogger.com,1999:blog-20756365795911418412024-02-21T07:41:45.083-07:00A Touch Of The Runs!In 2007, I had a BMI of nearly 28. I got in shape, and since my first race in 2009, have had a touch of the runs!A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.comBlogger153125tag:blogger.com,1999:blog-2075636579591141841.post-14755451374003449152017-09-12T13:53:00.001-06:002017-09-12T13:53:57.896-06:00Dino Dash 5k<b>Preparation</b><div><b><br></b></div><div>The previous race I completed was the 2XU compression run in Singapore, March 2016. Dino Dash 5k on September 9th was comeback day.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihmqwT81czlT15U49Csqo_HHDKr_6s8CxX5gNnEzdZbpDNngT2uYy0iaWUYg-n-7p2EzeAUKNEVJ9q4NtlPxqOuh6gy0RdntTA4mAKqUpREUMvQg1mD0qc8anAUIKqGQmXBi6PY24FVn3F/s640/blogger-image--1658611041.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihmqwT81czlT15U49Csqo_HHDKr_6s8CxX5gNnEzdZbpDNngT2uYy0iaWUYg-n-7p2EzeAUKNEVJ9q4NtlPxqOuh6gy0RdntTA4mAKqUpREUMvQg1mD0qc8anAUIKqGQmXBi6PY24FVn3F/s640/blogger-image--1658611041.jpg"></a></div>I met many friends at the start and finish/</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhInEnNaDyk-BaBUEq19bnk1ymGGbc_wu1_zwO5llSfYIAY6zo1FpoSkavazQxCmuX2X7mZQbxl9CMnV1noGmMI53uymEKm3_rElAHA4csiFbVb0OnlF5BQSTfHL81sZaiAQPt7yg6NLOuw/s640/blogger-image-1737006648.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhInEnNaDyk-BaBUEq19bnk1ymGGbc_wu1_zwO5llSfYIAY6zo1FpoSkavazQxCmuX2X7mZQbxl9CMnV1noGmMI53uymEKm3_rElAHA4csiFbVb0OnlF5BQSTfHL81sZaiAQPt7yg6NLOuw/s640/blogger-image-1737006648.jpg"></a></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5RXTkhyphenhyphen1atubyr8CwtwIhcRNEHxWz7eVTHOIK2MkTPzmragVAiXiPVJ645kWE5PhGHNVkUxt0f9GrEdxIBwqYJVqyPyzmMhNgCz-PW6O_I0ECA6gbsidSSkZH8wVclxNZAOJDcyD5MC2X/s640/blogger-image--492946711.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5RXTkhyphenhyphen1atubyr8CwtwIhcRNEHxWz7eVTHOIK2MkTPzmragVAiXiPVJ645kWE5PhGHNVkUxt0f9GrEdxIBwqYJVqyPyzmMhNgCz-PW6O_I0ECA6gbsidSSkZH8wVclxNZAOJDcyD5MC2X/s640/blogger-image--492946711.jpg"></a></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieymt051a7BzGmUBZkv0cR00GT4omSq4k47cYvZA8Ec-pJAGLEaGZasFR6ERcTBz9tbLXuu_YNsPL9Cu-jiiQpJIj62fECmqZ334vUn0DP01H4nwWjMXVvaUOoM9-JSSwDZWreE1q1E2yb/s640/blogger-image--315210414.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieymt051a7BzGmUBZkv0cR00GT4omSq4k47cYvZA8Ec-pJAGLEaGZasFR6ERcTBz9tbLXuu_YNsPL9Cu-jiiQpJIj62fECmqZ334vUn0DP01H4nwWjMXVvaUOoM9-JSSwDZWreE1q1E2yb/s640/blogger-image--315210414.jpg"></a></div>Wearing a Team GB top prompted looks and questions from others, including "are you in the military?" </div><div><br></div><div><b>The race</b></div><div><div class="separator" style="font-weight: bold; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxVCeyEfQEQp29b67DdqI67qwN5qmzbtP6NVaMKfIURLeBdscd3Hp24k7avJKqfdzGO1xhN_2mVzzecGobODkOhDgiDP8UY0E2ZcH97fSvztqfENXy_092vYc9MitBoa1y2QxC4Y4kJRNG/s640/blogger-image-882734523.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxVCeyEfQEQp29b67DdqI67qwN5qmzbtP6NVaMKfIURLeBdscd3Hp24k7avJKqfdzGO1xhN_2mVzzecGobODkOhDgiDP8UY0E2ZcH97fSvztqfENXy_092vYc9MitBoa1y2QxC4Y4kJRNG/s640/blogger-image-882734523.jpg"></a></div>A great start, it was a thrill to be running again. One runner took to running on the central reservation. If he had been wearing a hat with horns on it, he would have resembled a mountain goat.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx641NIT_bMxi4vMO5_0HwOIsnwJMWy6IBgwAXqCo7i9bdK8MmNThRU-4SvRMt0xPcEJ0NaTjrbeGSSNCWiXa-_qL-m9i24JkkrbyyjAV3EgDvdwbdGxzLtvXFJTtMw0qDwbSvw507HNb6/s640/blogger-image--111579540.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx641NIT_bMxi4vMO5_0HwOIsnwJMWy6IBgwAXqCo7i9bdK8MmNThRU-4SvRMt0xPcEJ0NaTjrbeGSSNCWiXa-_qL-m9i24JkkrbyyjAV3EgDvdwbdGxzLtvXFJTtMw0qDwbSvw507HNb6/s640/blogger-image--111579540.jpg"></a></div><br></div><div>It was quite hot on the course, so I paced myself. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNK3DURqpRxyKqt3mM8F_Byac39dyfacxODjkDFtpOyYHwo7ZifgCABghozKP2CUZPWiyq2UPR_CSRAYDrOmXcp6XK06NJwmCrm2jEdVRchprfWKxz_qwO8tX0K8SFMFA-Ex1ojrOiHk4-/s640/blogger-image--837361744.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNK3DURqpRxyKqt3mM8F_Byac39dyfacxODjkDFtpOyYHwo7ZifgCABghozKP2CUZPWiyq2UPR_CSRAYDrOmXcp6XK06NJwmCrm2jEdVRchprfWKxz_qwO8tX0K8SFMFA-Ex1ojrOiHk4-/s640/blogger-image--837361744.jpg"></a></div>After many interesting sights (such as above), the finish took place on an athletic track.</div><div><br></div><div><b>Finish and finale</b></div><div><b><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYKkdABGqU5k_yDqxJSNsVmJksDALYBfVBmQ5Cbd71J16HLC0lWDwxNN0kXf-asnWXeWZuAILr8KvwgQG823sRZxx421b0qnbhbNfD3DKsMroyG-ON2QlamVFAuaZTOkN_WGVyOAuOx_Vw/s640/blogger-image-409249163.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYKkdABGqU5k_yDqxJSNsVmJksDALYBfVBmQ5Cbd71J16HLC0lWDwxNN0kXf-asnWXeWZuAILr8KvwgQG823sRZxx421b0qnbhbNfD3DKsMroyG-ON2QlamVFAuaZTOkN_WGVyOAuOx_Vw/s640/blogger-image-409249163.jpg"></a></div></b></div><div><div class="separator" style="font-weight: bold; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL-LHQIyMvwxeLhXvdna4R4ByktYgEPdUrCtgJFOCisoiVQMwi5eOVOUrNeZtu0_P2m1z85MdiCQKJyh7JD6dW8pfw-jYUfmmUUv-4buNdA-2jn6Bl5U_1HRXym9DuxA6mFSLhTb9j9S4e/s640/blogger-image--1972468691.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL-LHQIyMvwxeLhXvdna4R4ByktYgEPdUrCtgJFOCisoiVQMwi5eOVOUrNeZtu0_P2m1z85MdiCQKJyh7JD6dW8pfw-jYUfmmUUv-4buNdA-2jn6Bl5U_1HRXym9DuxA6mFSLhTb9j9S4e/s640/blogger-image--1972468691.jpg"></a></div><div class="separator" style="font-weight: bold; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5_1ct6PRuxf9EP_s9MdB_-vy-FR6uiQDX673tumi6cVpp2FJTWk8rTtLP_jxm2LEgjIgc3nLu6dxCe30B2Q-rRI6HI0QnxjyZjuQUpjfczoYF0aMTcY2lnjyu5Vr74VGW6TBQeRndlouY/s640/blogger-image--451053218.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5_1ct6PRuxf9EP_s9MdB_-vy-FR6uiQDX673tumi6cVpp2FJTWk8rTtLP_jxm2LEgjIgc3nLu6dxCe30B2Q-rRI6HI0QnxjyZjuQUpjfczoYF0aMTcY2lnjyu5Vr74VGW6TBQeRndlouY/s640/blogger-image--451053218.jpg"></a></div>The finish line was a model dinosaur mouth. I broke an imaginary finish line tape. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7M7bezWJcKDphdybRBSG9WKU0H3PFMYxuuIlFbuJjU6baJ4b_paG9jWEWZUu-D6ES3RaZGfYEbgAmRvLr0xkFlA0hcIT7cXds3lFaBm8VL5b0Uy8Y2ik6uKR4nRT-tqyo_DFKl7vEZdcY/s640/blogger-image-60842706.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7M7bezWJcKDphdybRBSG9WKU0H3PFMYxuuIlFbuJjU6baJ4b_paG9jWEWZUu-D6ES3RaZGfYEbgAmRvLr0xkFlA0hcIT7cXds3lFaBm8VL5b0Uy8Y2ik6uKR4nRT-tqyo_DFKl7vEZdcY/s640/blogger-image-60842706.jpg"></a></div>Above, a <i>wonderful </i>hi five. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjUbzq-BAUuXwdzPSHR2hJPk0Y6vk0swtRpX6fn8eMpeQZM_Csc0mm-nduugQMxIQLUqby4EQfbNd-YI_rabeduYn2WXII5zEir0Ng6roDxt1UfrNS6ys8VrEzphO6etvT_jBbfXu3py3f/s640/blogger-image--1462928078.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjUbzq-BAUuXwdzPSHR2hJPk0Y6vk0swtRpX6fn8eMpeQZM_Csc0mm-nduugQMxIQLUqby4EQfbNd-YI_rabeduYn2WXII5zEir0Ng6roDxt1UfrNS6ys8VrEzphO6etvT_jBbfXu3py3f/s640/blogger-image--1462928078.jpg"></a></div>Finish medal is a nice souvenir. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsAVV1l5jw7SHWWfXYqHjdxnh8gTR5PyteiC-AvoR6u02p3LjxD7H9gYFMQWxyeBaLBaBxPFgGLEU-Qkd7fnCJkIOIyRkcTCx0P0VJpAluI3CrFLVYR1yTdsqjpbq9z_72I7lrZzaYKd3G/s640/blogger-image--211608683.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsAVV1l5jw7SHWWfXYqHjdxnh8gTR5PyteiC-AvoR6u02p3LjxD7H9gYFMQWxyeBaLBaBxPFgGLEU-Qkd7fnCJkIOIyRkcTCx0P0VJpAluI3CrFLVYR1yTdsqjpbq9z_72I7lrZzaYKd3G/s640/blogger-image--211608683.jpg"></a></div>Friends were all glad to see me finish. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP1VKWFq_Mr1Am00JYSkoT3Mh4hLx1T9zw3jveWPbvJXlQ8pF0BoBWRTk64K4oxaovA8ejoLA6auE65CYs6f3gmGB9wKEjGG9bMq6nbHwpvr8aBXLJK3WLDuVK9anqUwmosbwCT34eilM9/s640/blogger-image--1991670074.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP1VKWFq_Mr1Am00JYSkoT3Mh4hLx1T9zw3jveWPbvJXlQ8pF0BoBWRTk64K4oxaovA8ejoLA6auE65CYs6f3gmGB9wKEjGG9bMq6nbHwpvr8aBXLJK3WLDuVK9anqUwmosbwCT34eilM9/s640/blogger-image--1991670074.jpg"></a></div>Lunch was a reward of <i>xiaolongbao. </i></div><div><div class="separator" style="font-style: italic; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrM7WAeY1MMp0ToURH5pPLCn90rdesSs9TlEJK_nkocOghv6xy4KJFdK-DsOWCeCZ7O9dSWuooHPkbvOeJW32Q1gk0sc15URqfmebqcQt4Qsj6L22rz-H19-g57xjVfqqW-qX8tkQVdRsi/s640/blogger-image--823235980.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrM7WAeY1MMp0ToURH5pPLCn90rdesSs9TlEJK_nkocOghv6xy4KJFdK-DsOWCeCZ7O9dSWuooHPkbvOeJW32Q1gk0sc15URqfmebqcQt4Qsj6L22rz-H19-g57xjVfqqW-qX8tkQVdRsi/s640/blogger-image--823235980.jpg"></a></div>The Regal Cat Cafe hosted a quiet after-party. Pensive, I asked myself: what's next? Next year, there will be a number of races, in various locations. At the present time, it's great to be back. </div><div><br></div><div>GoPro video: <a href="https://youtu.be/0g29_4eLT24" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">https://youtu.be/0g29_4eLT24</a> </div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com2tag:blogger.com,1999:blog-2075636579591141841.post-38572778302501233002017-08-09T22:30:00.001-06:002017-08-09T22:32:23.526-06:00GoPro: for running in many locations.<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBcbYGhLFm6UeuPyCyZeJpBWoso_gOOD6ysWHyNDcUVaAvG63_OSidgIO56Q_5DZ8IPtsR64LDO5ZfRfT3Myt3gF-DnnYZfX1W_U1LSOAGU3MOfieTXWZR6MHTcdI-K_ZBrP3btCMXQCFY/s640/blogger-image--798363521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBcbYGhLFm6UeuPyCyZeJpBWoso_gOOD6ysWHyNDcUVaAvG63_OSidgIO56Q_5DZ8IPtsR64LDO5ZfRfT3Myt3gF-DnnYZfX1W_U1LSOAGU3MOfieTXWZR6MHTcdI-K_ZBrP3btCMXQCFY/s640/blogger-image--798363521.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">This runner is well known for using a GoPro. I use it mainly for training runs and races. Other activities have been trail races, walking, dog sledding, driving and train rides. The camera can record video, motion-capture photos (one taken every few seconds and then sped up to make a video later), and take photographs. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Most of my videos were recorded in Calgary. Other cities include: Bannf, Quebec City, San Francisco, Vienna, Budapest, Sydney (just outside), Singapore, Shanghai, Taipei, Seoul, Tokyo, and Kyoto. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">It can lead to fun results and video. Processing the video, editing, and saving it can be quite time consuming. Uploading onto YouTube takes a long time, however it is the best way to share with others, and is great for personal review. Recently, I did a training run through Fish Creek Park: </div><div class="separator" style="clear: both;"><a href="https://youtu.be/cmLwtMMmAj8">https://youtu.be/cmLwtMMmAj8</a> </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">There will be other videos this year, and next year. I already have some theme songs in mind.</div><div class="separator" style="clear: both;"><br></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com0tag:blogger.com,1999:blog-2075636579591141841.post-77424478679432729952017-07-29T18:28:00.001-06:002017-07-29T18:29:47.750-06:00Yoga: key for runners, and everyone!I have been doing yoga for years, and have recently returned to it. It is helping me <i>return</i> to my best. I first did it before I became a keen runner, and it has helped me improve as a runner and as a person. <div><br></div><div>Regardless of one's hobby, it can help improve flexibility. For runners, it improves leg flexibility. For all, it <i>does</i> improve flexibility of <i>all</i> joints, similar to the benefits of a chiropractor (possibly/ probably better). </div><div><br></div><div><u>Improvements for the mind.</u></div><div>This is an ideal list of plus points. In all activities, yoga helps the brain co-ordinate the body better (for runners, the legs!). That greater ability brings piece of mind. That can also be felt during a yoga session. Greater relaxation and happiness are the main benefits, both during and after a yoga session. I would present myself as a case in point. </div><div><br></div><div>The yoga teacher/trainer is an expert who can help every individual surprise himself (or herself). Mine has certainly helped me, and the same could be true for <i>everyone</i> who tries yoga. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJBwdlp7C8EGdr9e4wM9WQ7ISSlPAPrEdBOmEYtRlf9e9pa7MrFSUxmVjIRCl1NQNL3kYaVNO8x8fWehNM1r-ZsjUbX71ixomjvRLkPfUUwIez1uNaztK8WZlPqwpwelsZxX_X3XDTc1OC/s640/blogger-image-773241618.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJBwdlp7C8EGdr9e4wM9WQ7ISSlPAPrEdBOmEYtRlf9e9pa7MrFSUxmVjIRCl1NQNL3kYaVNO8x8fWehNM1r-ZsjUbX71ixomjvRLkPfUUwIez1uNaztK8WZlPqwpwelsZxX_X3XDTc1OC/s640/blogger-image-773241618.jpg"></a></div></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-2540749685671155322017-07-08T14:10:00.001-06:002017-07-08T14:11:12.606-06:00THE RETURN<b>Canada Day</b><div><b><br></b></div><div>It could have been renamed "Peter Day". For the first time in 13 months, I went for an outdoor run. To borrow an expression used in tennis, last year: I retired hurt. </div><div><br></div><div>I went for a 3km run, wearing an appropriate shirt. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIfIF2BJGw2ea6UjsCMHvtPWkvFgBdL5iK-YxaNcx2EQOhLr4G3AG27OLrlG-XEdM9tHW4RTrKucNZBJsWS6DllYU1rSZOJjuntGi3VXV6yfWV0ZLtO0zvakF0_Xk9jB13xcg_a3mIPaF6/s640/blogger-image--388680792.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIfIF2BJGw2ea6UjsCMHvtPWkvFgBdL5iK-YxaNcx2EQOhLr4G3AG27OLrlG-XEdM9tHW4RTrKucNZBJsWS6DllYU1rSZOJjuntGi3VXV6yfWV0ZLtO0zvakF0_Xk9jB13xcg_a3mIPaF6/s640/blogger-image--388680792.jpg"></a></div>My wife cycled behind me, and saw me complete the 3k at easy pace:</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix7Z6h0_0CnDswv4cM82mASPLN0_hNaQ8xaYBaL-VnSFboL9F_lp3iK-q_XqUqnduE1ves29sL_kUywy-ajwfr1V8tJe6gWYY8yGnbrTaY7OqB-Wrt3u-8IQCfQdmDUfJdDMgR3OsXis8D/s640/blogger-image-455653663.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix7Z6h0_0CnDswv4cM82mASPLN0_hNaQ8xaYBaL-VnSFboL9F_lp3iK-q_XqUqnduE1ves29sL_kUywy-ajwfr1V8tJe6gWYY8yGnbrTaY7OqB-Wrt3u-8IQCfQdmDUfJdDMgR3OsXis8D/s640/blogger-image-455653663.jpg"></a></div>It felt wonderful to be back. What did I do to celebrate? The Mobot!</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikItBHq2W2OUnfp9tucNI-o9yrB239BLGWij5CyAJw6DTIso7tAN0LXLK_kZezk8HOOpAun-soyCaVRZQcvdryaiHHzsSMfIBxTH2tu5fUgbSc8merRGgh0V1NblpvoySmBZDBFfHr_3M7/s640/blogger-image-766530610.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikItBHq2W2OUnfp9tucNI-o9yrB239BLGWij5CyAJw6DTIso7tAN0LXLK_kZezk8HOOpAun-soyCaVRZQcvdryaiHHzsSMfIBxTH2tu5fUgbSc8merRGgh0V1NblpvoySmBZDBFfHr_3M7/s640/blogger-image-766530610.jpg"></a></div><b><div><b><br></b></div>One week later</b></div><div>I ran the same 3k route at easy+ pace, wearing the same shirt in which I set my 5k PB of 19:15. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjricklVzdB5KSuH8KpK5IKgEhDEKQg4mP1u29oe2mx-YzIf8dtjf-Eo7mueSZTa-5RCAHywwHFmGLva-048Zde_X-jBC60UWq5ckbahcnTi4HfkBggm9SN4lMM7FsIDUUn85miHXMsHrF/s640/blogger-image--935982321.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjricklVzdB5KSuH8KpK5IKgEhDEKQg4mP1u29oe2mx-YzIf8dtjf-Eo7mueSZTa-5RCAHywwHFmGLva-048Zde_X-jBC60UWq5ckbahcnTi4HfkBggm9SN4lMM7FsIDUUn85miHXMsHrF/s640/blogger-image--935982321.jpg"></a></div>2 reasons for the nice photographs. Happiness, and a great photographer who captured wonderful moments. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiKCkJ10SHEMS0YMISsgdb7TDaZfYqTPLdwqSF5A-nrC5Ctet_eLIhbyeosJb3WXK7nZ4Dn5g9-l7XRpoT0p7wIZ8zohSZK-q3TQTz3d1cXEoXqMh5cDzF8frAw1dyXwlLwUQIVo4sLL92/s640/blogger-image--1376708367.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiKCkJ10SHEMS0YMISsgdb7TDaZfYqTPLdwqSF5A-nrC5Ctet_eLIhbyeosJb3WXK7nZ4Dn5g9-l7XRpoT0p7wIZ8zohSZK-q3TQTz3d1cXEoXqMh5cDzF8frAw1dyXwlLwUQIVo4sLL92/s640/blogger-image--1376708367.jpg"></a></div><br></div><div>I almost said the same thing in 3 languages: "I'm back," "Je suis retourné,"Ich bin zurück."</div><div><br></div><div><b>The future</b></div><div>I will use a favourite piece of equipment: GoPro camera, both during training and for my comeback race. The comeback race will be a 5k. Videos from both will be posted. I am still deciding what music I will use. Suggestions not required. </div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com0tag:blogger.com,1999:blog-2075636579591141841.post-37801849859303613312017-03-06T15:54:00.001-07:002017-03-06T15:54:47.119-07:00Late winter update<div class="separator" style="clear: both;"><b>Winter still here</b></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTdXGe8WkZOBIq0QqId1bTXBlnI6jna3hNYMu-78zw0T4R2jvH9aygRc-CqBkHMLbmdr8tzvx2wP6HOJXZjPRxJcYH8uH5Mnmjdkwcc1kXSBMBcIaWSXaFra93IWhzAxDgnVGnWh0D1Hky/s640/blogger-image--1988789380.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTdXGe8WkZOBIq0QqId1bTXBlnI6jna3hNYMu-78zw0T4R2jvH9aygRc-CqBkHMLbmdr8tzvx2wP6HOJXZjPRxJcYH8uH5Mnmjdkwcc1kXSBMBcIaWSXaFra93IWhzAxDgnVGnWh0D1Hky/s640/blogger-image--1988789380.jpg"></a></div><div class="separator" style="clear: both;">Being quite fluent in German, the weather since January has had me saying, "Winter, verpiss dich!" (winter, piss off!). Walking safely outside has been a way to keep active, as on last Friday when the temperature was +9, and the wind was high enough to almost blow my coat off. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>The other way to stay active </b></div><div class="separator" style="clear: both;"><div class="separator" style="font-weight: bold; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPkteLuYa2IhzX9TVsKljxTBzwunjw6QqRvpJouHTvt3Ynmy78G2jHvlbHf7ixroEwbzQYzroD2qOv-gsA-abkiRBuJggFRxG-CPvEYYTkvnQ1jcX1yGrezmy8nQ3RRecrBe-kvf8BH_y/s640/blogger-image--650296291.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqPkteLuYa2IhzX9TVsKljxTBzwunjw6QqRvpJouHTvt3Ynmy78G2jHvlbHf7ixroEwbzQYzroD2qOv-gsA-abkiRBuJggFRxG-CPvEYYTkvnQ1jcX1yGrezmy8nQ3RRecrBe-kvf8BH_y/s640/blogger-image--650296291.jpg"></a></div>The gym is an excellent way to stay active, while beset by uncooperative weather. Above is last Saturday's rowing effort. On Sunday, I managed 2,500 metres in 15 minutes. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiucav3dPZx4ZgRug7Hzdp_VeojGI8YopE_tPmA_MdBOXFz8B787TYSgZvzcctvppAtzcJqd_c9Su8IxViUUHyt0g-vupZXPvlPn_qePpz_82XWygg6uplhIGD9NehVZfh42-eod-uyVKNn/s640/blogger-image-399236947.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiucav3dPZx4ZgRug7Hzdp_VeojGI8YopE_tPmA_MdBOXFz8B787TYSgZvzcctvppAtzcJqd_c9Su8IxViUUHyt0g-vupZXPvlPn_qePpz_82XWygg6uplhIGD9NehVZfh42-eod-uyVKNn/s640/blogger-image-399236947.jpg"></a></div>Hip abduction and adduction are other ways to warm up, before: </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWkGnee8VJKqBh9DvlNtiVff1jDGE9-Sr5ha2Gw2RMcXZGBUrI0ueEeSjkIwR-Q_iCjvHjCqAx0shHroJwT9t9Qns2wNe3MZludYmXVb-eD88RNZLf9oqvNJ1Yyewy_gxt_PcFezVlLgMv/s640/blogger-image--1908788318.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWkGnee8VJKqBh9DvlNtiVff1jDGE9-Sr5ha2Gw2RMcXZGBUrI0ueEeSjkIwR-Q_iCjvHjCqAx0shHroJwT9t9Qns2wNe3MZludYmXVb-eD88RNZLf9oqvNJ1Yyewy_gxt_PcFezVlLgMv/s640/blogger-image--1908788318.jpg"></a></div>Running! I did 3/4 of a kilometre in under 3 minutes wearing a souvenir from a holiday in Hungary, hence the expression: </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbR5uMmvd-i4dG5wi_Cp7_CEg8b-4WjgYLxpro3hOKOlO2pgHWw7tIrNJ5w5u4nNUnTavvNGlfB_SUvYkD7Joy77Z2rXkSZJ-kdjqBg2AJq2ZROUpbarP8yEOGwoTS_x2Dfp2UWw61785H/s640/blogger-image--876298932.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbR5uMmvd-i4dG5wi_Cp7_CEg8b-4WjgYLxpro3hOKOlO2pgHWw7tIrNJ5w5u4nNUnTavvNGlfB_SUvYkD7Joy77Z2rXkSZJ-kdjqBg2AJq2ZROUpbarP8yEOGwoTS_x2Dfp2UWw61785H/s640/blogger-image--876298932.jpg"></a></div>In Sunday, the shirt from my first half marathon was my choice of wear: </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTFRDIlmunz68bS4-TebWd1cjTtOFIqxJ6PwRga1q9cnrMT6Dw49qdsHhYMEOWvLCbyRSAz5CaQ6hhE84MnDHE5RCRQ0NVDcvwbBCH9f9yk34edg7xaIJV6iTx8t-V5tBJkNmEhJRkXr7g/s640/blogger-image-1941846913.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTFRDIlmunz68bS4-TebWd1cjTtOFIqxJ6PwRga1q9cnrMT6Dw49qdsHhYMEOWvLCbyRSAz5CaQ6hhE84MnDHE5RCRQ0NVDcvwbBCH9f9yk34edg7xaIJV6iTx8t-V5tBJkNmEhJRkXr7g/s640/blogger-image-1941846913.jpg"></a></div>The answer to the question of where this race was is on the back: </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4imRpzlArCnIq9EkOj6utBB28bfeEyApxrU2wR-x_ME9tgswgEC75TdKfQdfZv5LNV_qO5iraJrKdsN028sCeSR853ulUrmvhV3MpOMfQ3qN-707qPKmRBEgtN-RzGeplNqyusvgb9MPR/s640/blogger-image-1208542459.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4imRpzlArCnIq9EkOj6utBB28bfeEyApxrU2wR-x_ME9tgswgEC75TdKfQdfZv5LNV_qO5iraJrKdsN028sCeSR853ulUrmvhV3MpOMfQ3qN-707qPKmRBEgtN-RzGeplNqyusvgb9MPR/s640/blogger-image-1208542459.jpg"></a></div>I kept to the golden rules: feet straight, even swinging arms, long stride, and <u>no farting!</u></div><div class="separator" style="clear: both;"><u><br></u></div><div class="separator" style="clear: both;"><b>Awaited in March</b></div><div class="separator" style="clear: both;">Apart from eating well, working out and staying healthy, I am going to be seeing doctors this month to find out if I am approved to do a number of things.</div><div class="separator" style="clear: both;"><div class="separator" style="font-weight: bold; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih1-pf41UZKeiW34G9FgUdSnCbXtWhudayLI7RSZV5Uvtq20jBBVQ1TgFZpMPrG-1drLI0cU41jGhUoMaO4L8h3SH_dJWhEW3orptlb5lnIlpYA3dPkrnX7SYLtQKza2pk6IwXoAQCJxtA/s640/blogger-image--280739732.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih1-pf41UZKeiW34G9FgUdSnCbXtWhudayLI7RSZV5Uvtq20jBBVQ1TgFZpMPrG-1drLI0cU41jGhUoMaO4L8h3SH_dJWhEW3orptlb5lnIlpYA3dPkrnX7SYLtQKza2pk6IwXoAQCJxtA/s640/blogger-image--280739732.jpg"></a></div>Not to put too heavy a point on it, when it comes to fully recovering with the help of ESD (early supported discharge), <i>I am in the driving seat:</i></div><div class="separator" style="clear: both;"><i><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjse9s1tXFZ5A-Z31iBNaJidGR2NNbbGJR8jou9aQ_O5UDChl8hLZ7M3Pvs2yLhwbRN_fkvvzKdxsUVWAVan4b3Uk1mbAJAS2NlsURB7YkXCu3O6M72P607V5WNk8Vrxf-NWO3TDwTkkcQH/s640/blogger-image--271052882.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjse9s1tXFZ5A-Z31iBNaJidGR2NNbbGJR8jou9aQ_O5UDChl8hLZ7M3Pvs2yLhwbRN_fkvvzKdxsUVWAVan4b3Uk1mbAJAS2NlsURB7YkXCu3O6M72P607V5WNk8Vrxf-NWO3TDwTkkcQH/s640/blogger-image--271052882.jpg"></a></div><br></i></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-78733038167302651652017-02-18T15:08:00.001-07:002017-02-18T15:08:56.814-07:00Once more working outI went to the gym today, and my wife/ chief photographer came along. She is brilliant. <div><b><i>Warm up</i></b><br><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmr_fiTj9REI7vnj7aoy0dADZBmldBLL7LFQd4XUPPASmEpcTGoRWI-Xx-8eb-Bp77RAbuB5iIpvyftCIlitBjNmEUVInrobs7OcBZOu1DPHlMldReOQxdun8AMu1eC4C_OktKH-l9zztd/s640/blogger-image--890139562.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmr_fiTj9REI7vnj7aoy0dADZBmldBLL7LFQd4XUPPASmEpcTGoRWI-Xx-8eb-Bp77RAbuB5iIpvyftCIlitBjNmEUVInrobs7OcBZOu1DPHlMldReOQxdun8AMu1eC4C_OktKH-l9zztd/s640/blogger-image--890139562.jpg"></a></div>The seated leg press was not being used, so 30 reps using 150lbs was the warm up. As the photo demonstrates, I had already warmed up inside. </div></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1jOL8cXdrPfPFlkRdCWif1yI3tBTc0vPfcFb9zPVtDt34pp8dJFzLKm_v8dMQKNPW5MwEinJBv0_SatMexOHUgjGRIuWZPRL-BJP5CQ_oZwvuK0BlmOeBJ603x4edSXISWPxjLd4ofPJr/s640/blogger-image--495405131.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1jOL8cXdrPfPFlkRdCWif1yI3tBTc0vPfcFb9zPVtDt34pp8dJFzLKm_v8dMQKNPW5MwEinJBv0_SatMexOHUgjGRIuWZPRL-BJP5CQ_oZwvuK0BlmOeBJ603x4edSXISWPxjLd4ofPJr/s640/blogger-image--495405131.jpg"></a></div>The rowing machine was great, me pushing and straightening my legs and pulling back with the arms. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiloDp_s45Qagdlo8CRvwo5WBNYdR09FbXt8gqfq5RSvKu4GEBb6oQsB5cRj7HiGT7o-CoLIuAr5O7dhQiH0vh4AqKbpX09ClUiHN-UBS4ve_xAFXKg_ZdjdWkcbx6ekhgmvmBkItNOQA1o/s640/blogger-image--683626454.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiloDp_s45Qagdlo8CRvwo5WBNYdR09FbXt8gqfq5RSvKu4GEBb6oQsB5cRj7HiGT7o-CoLIuAr5O7dhQiH0vh4AqKbpX09ClUiHN-UBS4ve_xAFXKg_ZdjdWkcbx6ekhgmvmBkItNOQA1o/s640/blogger-image--683626454.jpg"></a></div>10 minutes was a good workout, especially as the person next to me did the same distance as me in 16 minutes. </div><div><br></div><div><b><i>A great touch of the runs</i></b></div><div><div class="separator" style="font-weight: bold; font-style: italic; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTHxpr9RZAcbmRIrabkVjfEOJFI_RbVcDH91S0dzo-nFe33nkhSnsMbOQhg9I6uAkh2yklsTlfYIq45Rfmj-ulN76e7280O7kSQcgPRTV4p_T-g7DLLJqMMUkh9j3t8elWBIbGbmQB9Dcz/s640/blogger-image--931288.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTHxpr9RZAcbmRIrabkVjfEOJFI_RbVcDH91S0dzo-nFe33nkhSnsMbOQhg9I6uAkh2yklsTlfYIq45Rfmj-ulN76e7280O7kSQcgPRTV4p_T-g7DLLJqMMUkh9j3t8elWBIbGbmQB9Dcz/s640/blogger-image--931288.jpg"></a></div>A gentle start, walking for two laps, then the overjoy came along for 11 laps of running.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkaU0cJ_mcpo4t3t1yKBgtp21glyDyHruF8ycz8hygmmeRnKp69U7cNyNEhNrOywBd2y12V_5_aZEezxncplia8vVOusfuQSGCY2dFMer8aUENbUeIDFnF8zpKuOZWBcW5r2vx-gysdMEu/s640/blogger-image-1014247666.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkaU0cJ_mcpo4t3t1yKBgtp21glyDyHruF8ycz8hygmmeRnKp69U7cNyNEhNrOywBd2y12V_5_aZEezxncplia8vVOusfuQSGCY2dFMer8aUENbUeIDFnF8zpKuOZWBcW5r2vx-gysdMEu/s640/blogger-image-1014247666.jpg"></a></div>It was manifested by pointing at the shirt, and frankly, grinning.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgecjo8fv8cUXeiWPOkjHVJNk02ZYhG5Ea_0oZI_3JpArh00YzLLziYZQ7ZkBs7wGo1nY6m_iYXgUbFV7DdwfpwbS-d-vp5jhoUucCtBRyXGUPC1GkHElNGhhjENeHk-xUKGxdVevMZcCtG/s640/blogger-image-964790565.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgecjo8fv8cUXeiWPOkjHVJNk02ZYhG5Ea_0oZI_3JpArh00YzLLziYZQ7ZkBs7wGo1nY6m_iYXgUbFV7DdwfpwbS-d-vp5jhoUucCtBRyXGUPC1GkHElNGhhjENeHk-xUKGxdVevMZcCtG/s640/blogger-image-964790565.jpg"></a></div></div><div>I even practiced breaking an imaginary finish line tape:</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzUAxUAgBTo3tIVuZ9Uyr834zLMf_xZqP3vXo6_twTgtKfuhWoxFrN4Of-bKHrzgiApSk3r-0PUI25-glWSj7qtH5LxLgKsksXtzU5wjOfjUoWJmfuShUX18cry8xkFLJPyq3n5Edpo6nv/s640/blogger-image--2084403371.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzUAxUAgBTo3tIVuZ9Uyr834zLMf_xZqP3vXo6_twTgtKfuhWoxFrN4Of-bKHrzgiApSk3r-0PUI25-glWSj7qtH5LxLgKsksXtzU5wjOfjUoWJmfuShUX18cry8xkFLJPyq3n5Edpo6nv/s640/blogger-image--2084403371.jpg"></a></div>I even limited the temptation to yell "I'm back!" According to my watch, I ran 1.3 miles/ 2.09 kilometres in 7 minutes, 20 seconds. That makes 3 minutes, 47 seconds per kilometre. </div><div><br></div><div><b><i>Keep it up!</i></b></div><div><div class="separator" style="font-weight: bold; font-style: italic; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFka7ExTOIpInIXQIQW2qqYRuLUBTys4vgtEOlC9b4S3WuZNIhK3m_T5kVyXiwgu8e8TMBqmaUiAozD74OVryESKNDHX-fFHpHM5NQQNuGmi8UCPCoIHaK3SZ2MzTo2XVOngHohgFdZqe/s640/blogger-image-1143034932.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFka7ExTOIpInIXQIQW2qqYRuLUBTys4vgtEOlC9b4S3WuZNIhK3m_T5kVyXiwgu8e8TMBqmaUiAozD74OVryESKNDHX-fFHpHM5NQQNuGmi8UCPCoIHaK3SZ2MzTo2XVOngHohgFdZqe/s640/blogger-image-1143034932.jpg"></a></div>Lots of friends have been encouraging to me, hence the selfies. Non-friends are now notorious for their misgivings, so the images in this post are dedicated to my friends, solely and exclusively.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcL8k4x4I9gABM1ejFEk29DQP6hGIsnTLBCssA5K7CGhA5VlrvHp4xj1lH6LiAALlmUKp5CtMNyNYo8zQYNZ2XAU2Nas1nHxp415q0uS18Y9_ZDCGo-DBkdeCJEw9TfD_fS9TAjdU4ohwo/s640/blogger-image-2135101895.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcL8k4x4I9gABM1ejFEk29DQP6hGIsnTLBCssA5K7CGhA5VlrvHp4xj1lH6LiAALlmUKp5CtMNyNYo8zQYNZ2XAU2Nas1nHxp415q0uS18Y9_ZDCGo-DBkdeCJEw9TfD_fS9TAjdU4ohwo/s640/blogger-image-2135101895.jpg"></a></div></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com0tag:blogger.com,1999:blog-2075636579591141841.post-68905108173644523592017-02-15T16:07:00.001-07:002017-02-15T16:07:26.911-07:00Recovery of Hope<u><b>Return to the gym</b></u><div><u><br></u></div><div>Today was for the return to the gym for various workouts and some running. Starting with a walking warmup, I had been aiming to start on the rowing machine, but both of them were <i>"under occupation"</i>. Awaiting for them to be "liberated”, I had to watch 2 men dragging the handle over their heads. The temptation was to approach them and pontificate: "I'm Peter, and you are under arrest." </div><div><br></div><div><i><u><b>Return to running</b></u></i></div><div><div class="separator" style="font-weight: bold; font-style: italic; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ8TFcwjl_PRQaMRX1xbWmn4uJaQBwIoyRlir7G_x-a1lDScI_pJrLaIjrYctF_86RxLgWQz3GPhyphenhyphenVykJfRc8s7YSMFW-KDG6cQh9YG_N2FaTDwsmN1YXwtbqNHSbw5yBdJe5z0Q29D8pq/s640/blogger-image--1518074937.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ8TFcwjl_PRQaMRX1xbWmn4uJaQBwIoyRlir7G_x-a1lDScI_pJrLaIjrYctF_86RxLgWQz3GPhyphenhyphenVykJfRc8s7YSMFW-KDG6cQh9YG_N2FaTDwsmN1YXwtbqNHSbw5yBdJe5z0Q29D8pq/s640/blogger-image--1518074937.jpg"></a></div>I got started at pace around the track, in fact I lapped many others. Keeping the technique correct involved me reciting "arms, feet, legs" to myself. It was a matter of swinging both arms evenly, keeping my feet straight, and with my height using a long stride. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw5Bxp1IcZ1aNCRiAdDEEhDTw3FQHVWOh0AaJCITpwIMIiivQctoxbRkSXiFYYAax5F2DIYJs8JX8wIbW3JmaNCEQ1acGUTXHGlRwn94Z0QcNf1q-HEHq9ZKNotSKHt7Ufqh0JDGmihYqW/s640/blogger-image-51564108.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw5Bxp1IcZ1aNCRiAdDEEhDTw3FQHVWOh0AaJCITpwIMIiivQctoxbRkSXiFYYAax5F2DIYJs8JX8wIbW3JmaNCEQ1acGUTXHGlRwn94Z0QcNf1q-HEHq9ZKNotSKHt7Ufqh0JDGmihYqW/s640/blogger-image-51564108.jpg"></a></div>11 laps, according to Strava used on my phone which fortunately didn't jump off my belt, was 2.7 km long. 8 minutes 30 seconds long, would work out to a 5k time of 16 minutes 42 seconds: <i>potentially a PB of 4 minutes and 3 seconds!</i></div><div><i><br></i></div><div><b><u>Warm down</u></b></div><div><div class="separator" style="font-style: italic; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOa36CqmfSFUOHETSbCuDTVrMq3uoQp10PhGgj59ksZ1CDWj45JTtwojucSzUMeb512cnaODdgKze6vJ0ovqfGCQRmY0akefr_2maZzPFeiip3WJhYxRUMPZrFk6GJN0Ju-t7lBCPfh7bX/s640/blogger-image-527353504.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOa36CqmfSFUOHETSbCuDTVrMq3uoQp10PhGgj59ksZ1CDWj45JTtwojucSzUMeb512cnaODdgKze6vJ0ovqfGCQRmY0akefr_2maZzPFeiip3WJhYxRUMPZrFk6GJN0Ju-t7lBCPfh7bX/s640/blogger-image-527353504.jpg"></a></div>So then some weights to cool down with. The lateral pull down wasn't very selfie-able, although over 40 reps of 100lbs got me going. The seated leg press was available for me, so 30 reps of 150lbs it was. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBy-t1ngO_Q5uPjbFys3RDn6ZaAnS8jdJ-5GrxslanSz6UieTgkeqnULeM5Llw0mPhC-0teLMkJ6cAqZWVXlCv4zVe0q8sQo2pY5H9T3gj_8k0txnHtqXhft7sTUvCDJLlAsfPueesxelf/s640/blogger-image--2017630078.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBy-t1ngO_Q5uPjbFys3RDn6ZaAnS8jdJ-5GrxslanSz6UieTgkeqnULeM5Llw0mPhC-0teLMkJ6cAqZWVXlCv4zVe0q8sQo2pY5H9T3gj_8k0txnHtqXhft7sTUvCDJLlAsfPueesxelf/s640/blogger-image--2017630078.jpg"></a></div>The rowing machine had me going extremely well, almost declaring <i>"the magic is back!" </i>Endurance and strength had both demonstrated themselves well to me personally, leaving time for a walking cool down and a <i>selfie.</i></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDbnmXkndPYF99NEjOPUJnGfeKRHd9X84IcWpwjcE3GXrbmVoBlwcqYuE2K0Eay27JHjv4WagBehl59nVsOgv7sLwZc2Wd4g2dyTlrVt6UrYaSJw5xKljd5VgPAC1TvT10FRhgCDgV6_Ya/s640/blogger-image--33375191.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDbnmXkndPYF99NEjOPUJnGfeKRHd9X84IcWpwjcE3GXrbmVoBlwcqYuE2K0Eay27JHjv4WagBehl59nVsOgv7sLwZc2Wd4g2dyTlrVt6UrYaSJw5xKljd5VgPAC1TvT10FRhgCDgV6_Ya/s640/blogger-image--33375191.jpg"></a></div></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b><i>Refuelling lunch</i></b></div><div class="separator" style="clear: both;"><div class="separator" style="font-weight: bold; font-style: italic; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg5Bx-aD2S4MV-O7p_5Soqea3DhouSxAK259kWFiAgJJBoU-hCm-VvDY9kVY61ARvCiMb0IOkpQWrArfp9mo82pUHgyXTKmjnC6YqvQ2V45TYCrt6eTKqk1qo9Vmp039OoepCGpJeeZGpm/s640/blogger-image-66909139.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg5Bx-aD2S4MV-O7p_5Soqea3DhouSxAK259kWFiAgJJBoU-hCm-VvDY9kVY61ARvCiMb0IOkpQWrArfp9mo82pUHgyXTKmjnC6YqvQ2V45TYCrt6eTKqk1qo9Vmp039OoepCGpJeeZGpm/s640/blogger-image-66909139.jpg"></a></div>Upon my return home, time for noodles, chicken, broccoli and lemonade. The return to <i>good shape</i> is well and truly back on. I just need to wait for doctoral permission to run, drive and work again at a couple of points in March. <u>Here's to life and recovery. </u></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com0tag:blogger.com,1999:blog-2075636579591141841.post-52126781328145573692017-02-12T10:20:00.001-07:002017-02-12T10:20:07.006-07:00Recovery UpdateHello friends, you all know who you are. Non-friends shall remain nameless.<div><br></div><div><b><i>Refuelling before workout</i></b><br><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-C7p88hZv2e_T9bpIR0_U5A3Nuwaptc4O0aw1prGCRR-rZMU0QFR8dAQ23XUbBNn6BT8BFhMyWvhr6OtSueh2kOXyyA1fu0CTwBVa_fi2Og-eumNfrit_TS3mP_cMtqGVYVxLQXdSXRwj/s640/blogger-image-1590923434.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-C7p88hZv2e_T9bpIR0_U5A3Nuwaptc4O0aw1prGCRR-rZMU0QFR8dAQ23XUbBNn6BT8BFhMyWvhr6OtSueh2kOXyyA1fu0CTwBVa_fi2Og-eumNfrit_TS3mP_cMtqGVYVxLQXdSXRwj/s640/blogger-image-1590923434.jpg"></a></div>The morning started with rice balls.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju6lonnzD4r5b-8CMAOxSyGk9sIqzLwbDdyZRmGxprp7kIplfk9eceucR-UdpFoyWCNtSXOZbkPoDoncMDRPstgKFVvdKdPuhRHsM425x14Vdr4xIQkPWM8BwSGx-rWfVNHDBAWFJ3eHkU/s640/blogger-image--29797887.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju6lonnzD4r5b-8CMAOxSyGk9sIqzLwbDdyZRmGxprp7kIplfk9eceucR-UdpFoyWCNtSXOZbkPoDoncMDRPstgKFVvdKdPuhRHsM425x14Vdr4xIQkPWM8BwSGx-rWfVNHDBAWFJ3eHkU/s640/blogger-image--29797887.jpg"></a></div>Then for lunch, I went to Chinatown with my wife, her Mum and cousin. I had my favourite food to celebrate Lantern Festival: Xiaolongbao, hence the beaming look on my face. </div><div><br></div><div><b><i>Rowing Time</i></b></div><div><div class="separator" style="font-weight: bold; font-style: italic; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCnvC65oJaj7Pt7DFNNzmjy54hdDYupW948ysKTnngDNGusBvN7SzNCkiGtzTr5qxUhckhO0uVOrwgjLkUzYhgBjcRr80BeH9FdYjkK37irhhBDZvij2n_v7Pg-RY0uHFGWl-bX1NM5VxN/s640/blogger-image--2036144348.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCnvC65oJaj7Pt7DFNNzmjy54hdDYupW948ysKTnngDNGusBvN7SzNCkiGtzTr5qxUhckhO0uVOrwgjLkUzYhgBjcRr80BeH9FdYjkK37irhhBDZvij2n_v7Pg-RY0uHFGWl-bX1NM5VxN/s640/blogger-image--2036144348.jpg"></a></div>That kind of rowing, of course. A good way to get fit and healthy, one month after getting home after 6 months in hospital.</div><div><div class="separator" style="font-weight: bold; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-DFKNodIlQe3KMr5k2yBGHDhKw-0mhWgqHCpdzJ0-_JJnC0gtrORGv_tfbnggjQFevTPhw_-4CX0Q_8CJ9n0xFi9yqjLERQW1WiK3BGYI7mV_OLcMo2SjxzHQh_dhJNhU4OryOrt-MgSX/s640/blogger-image-1999396905.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-DFKNodIlQe3KMr5k2yBGHDhKw-0mhWgqHCpdzJ0-_JJnC0gtrORGv_tfbnggjQFevTPhw_-4CX0Q_8CJ9n0xFi9yqjLERQW1WiK3BGYI7mV_OLcMo2SjxzHQh_dhJNhU4OryOrt-MgSX/s640/blogger-image-1999396905.jpg"></a></div>I managed 2,100 metres in 10 minutes and 10 seconds. If I may say so, good technique, endurance and strength.</div><div><br></div><div><b><i>Running again!</i></b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKf9ttzn5IpQPZ0lt90_BonuTr1Df-sBVy34bwGv6xKsh-pjQ-TFGP2uSZQjgvhjY4xTKhZUptb3tg3dKgTQB79Q8xkP_f2V-cPjfFvKAdxmdfLoM2W4BEnIq7fjE1a80U7boUgtMXqLBD/s640/blogger-image--781787111.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKf9ttzn5IpQPZ0lt90_BonuTr1Df-sBVy34bwGv6xKsh-pjQ-TFGP2uSZQjgvhjY4xTKhZUptb3tg3dKgTQB79Q8xkP_f2V-cPjfFvKAdxmdfLoM2W4BEnIq7fjE1a80U7boUgtMXqLBD/s640/blogger-image--781787111.jpg"></a></div>Then back to the run yet again. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKYXIqr8DqETyGH1805qzI3BU3vK16DAc2Ay-IFJyguTMwI_L1cjfMzduqCh1ODD-KyiiVUmOBCB-jLD8D2ajdQ1GvIJLBQOsqSfyflyoHt7cPfeHcIC2OR6HZ2bdZJkWmI5rj55Nnw7ec/s640/blogger-image-523866971.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKYXIqr8DqETyGH1805qzI3BU3vK16DAc2Ay-IFJyguTMwI_L1cjfMzduqCh1ODD-KyiiVUmOBCB-jLD8D2ajdQ1GvIJLBQOsqSfyflyoHt7cPfeHcIC2OR6HZ2bdZJkWmI5rj55Nnw7ec/s640/blogger-image-523866971.jpg"></a></div>All my concentration was on technique: both arms swinging, feet straight and long stride.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAMjBV8MjYiR4PoUwfcbImP1ieQ_0jGPJtQSWcDHUpNUh66hXBbMJbPi4grGAP8y4RjBWGnDnnRL78o1sP3HG8Ofpq2E8Oh7zraao7aveuChWww4VSlYd9oDjmCP8AkJiBPidKnTigxHtm/s640/blogger-image--2089992883.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAMjBV8MjYiR4PoUwfcbImP1ieQ_0jGPJtQSWcDHUpNUh66hXBbMJbPi4grGAP8y4RjBWGnDnnRL78o1sP3HG8Ofpq2E8Oh7zraao7aveuChWww4VSlYd9oDjmCP8AkJiBPidKnTigxHtm/s640/blogger-image--2089992883.jpg"></a></div>3 minutes, 29 seconds per kilometre, about half marathon PB pace. </div><div>2 weeks before, according to Strava, I ran 3.8 km in 13 minutes, 0 seconds. Using a calculator, that would mean 5k in 17 minutes, 0 seconds, a PB of 2.5 minutes. Hopefully that will happen at the end of May, my first comeback race if I get Doctor's approval for running again. </div><div> </div></div><div><b><i>Hopeful expression</i></b></div><div><div class="separator" style="font-weight: bold; font-style: italic; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUshEsSQsVu0MMBoSxmLtWoJ1i8INmn7xZk_YbwN5qqznRvJQGbhy9sqpVG-VKb8nBL0vW4yrjb_6mfg-HzzobcYGWJPSeTjX70DyHVAADVTYWqGMvDvZ28GQQMh9CSowf6ff5IrTpH-Rp/s640/blogger-image--1914445770.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUshEsSQsVu0MMBoSxmLtWoJ1i8INmn7xZk_YbwN5qqznRvJQGbhy9sqpVG-VKb8nBL0vW4yrjb_6mfg-HzzobcYGWJPSeTjX70DyHVAADVTYWqGMvDvZ28GQQMh9CSowf6ff5IrTpH-Rp/s640/blogger-image--1914445770.jpg"></a></div>Good time for a selfie? More recovery is coming for my head and body daily. I aim to get back to working, driving and running in the next few months.</div><div><div class="separator" style="font-weight: bold; font-style: italic; clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHLSH71E_LH9NRb_hkh4MreS0sMfP_z9P7rPh6lQkKaDn2AzsqYunzeydR9FCBuh6iaNrQL3hj2KyYV4gx3lk4ITPZnqBqUd_U2SpAkaQScKYjDR9y90jl4XUxO5VQwxyCak75vV3zh_We/s640/blogger-image--1639292938.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHLSH71E_LH9NRb_hkh4MreS0sMfP_z9P7rPh6lQkKaDn2AzsqYunzeydR9FCBuh6iaNrQL3hj2KyYV4gx3lk4ITPZnqBqUd_U2SpAkaQScKYjDR9y90jl4XUxO5VQwxyCak75vV3zh_We/s640/blogger-image--1639292938.jpg"></a></div><br></div>Confidence has returned of late, all due to my lovely wife's care and planning for our future. I am giving my upmost to recover well in workouts and therapy visits to home. I said so during the subsequent dinner:</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVCZCvzLy1SCxv1D9gjOAiPy_3ToAv1PE8LZgTuZHRA3p9awHXruoInFcGiLZEwSly8o_w_xvxdE4SM7ecgbLZBtXkcgxdTWzzErauEJQr_UQ3KRfY-EoCUpm-pDUAoILTLFiAS2u-JS6P/s640/blogger-image-928878485.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVCZCvzLy1SCxv1D9gjOAiPy_3ToAv1PE8LZgTuZHRA3p9awHXruoInFcGiLZEwSly8o_w_xvxdE4SM7ecgbLZBtXkcgxdTWzzErauEJQr_UQ3KRfY-EoCUpm-pDUAoILTLFiAS2u-JS6P/s640/blogger-image-928878485.jpg"></a></div>Therefore, it is time to raise a glass to my recovery and comeback to life!</div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-14499418577324493902016-05-21T19:17:00.001-06:002016-05-23T11:18:53.972-06:00Ready as I'll ever be<div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><b>Runner, interrupted </b></div><div class="separator" style="clear: both;"><div class="separator" style="font-weight: bold; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8YxCjPpWfGHIUpbVEuETVF_qYlUmENugH0oNwOND6cK_H4iHw1VrckDw9ze9lszfDffAxjxQCpPfZX-OeHvluWL1Jppw2k8HWuPgKfIsPCdAEv_Pi7cWPhxxn61dw9K2hMjv-XHsC-D24/s640/blogger-image--1327301917.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8YxCjPpWfGHIUpbVEuETVF_qYlUmENugH0oNwOND6cK_H4iHw1VrckDw9ze9lszfDffAxjxQCpPfZX-OeHvluWL1Jppw2k8HWuPgKfIsPCdAEv_Pi7cWPhxxn61dw9K2hMjv-XHsC-D24/s640/blogger-image--1327301917.jpg"></a></div>Winter, rather than building up the mileage, involved trips to the physio. I'm still working on fixing the imbalance identified back in January. A late start for Calgary Half Marathon training then, but things are on the up, and it's been a fun build up to the big day. It always is. </div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>Aprillian Amazement </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAzjcMLGyciGUUmd60tBvnGQx6PTvQUZjwBXWJYzQ5WegS7bjgdVdzMCwXUMBWNkeHAJiqWQPeno2S9ULd_Es868WpcgFNE9LqkO5NL3zkb6oLc93NaCO6eJKrwC-ABmgsNwcebHecymPk/s640/blogger-image-1828761125.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAzjcMLGyciGUUmd60tBvnGQx6PTvQUZjwBXWJYzQ5WegS7bjgdVdzMCwXUMBWNkeHAJiqWQPeno2S9ULd_Es868WpcgFNE9LqkO5NL3zkb6oLc93NaCO6eJKrwC-ABmgsNwcebHecymPk/s640/blogger-image-1828761125.jpg"></a></div></div></div><div class="separator" style="clear: both;">Sweet medals. The blue one in the middle will be mine in a week. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjLnGBC2mP45RWTM9RlVYv5GmoRJbbdt7y-7RD7q8BsAkiLg4_Jz5e2FT8RDbz24lPJqVwxcZJPi1RPDZQYIYB_6rHNVVBbk34lRzpMyEnUnivheTzBB3ZwFpZcdzNmmzelvT5l2YdY-yq/s640/blogger-image-439272342.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjLnGBC2mP45RWTM9RlVYv5GmoRJbbdt7y-7RD7q8BsAkiLg4_Jz5e2FT8RDbz24lPJqVwxcZJPi1RPDZQYIYB_6rHNVVBbk34lRzpMyEnUnivheTzBB3ZwFpZcdzNmmzelvT5l2YdY-yq/s640/blogger-image-439272342.jpg"></a></div></div>Speaking of which, I had quite an April. 3 countries, 3 races. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWO_wRotIhqjE8EF309kNMhXWlGUg4-Uny1E6ir0ENwW0Nx9FNv7r5KHjsWbscyLsGCtvNmUe4T94UWzZmJdpQ7A5Wk2FIw52zF9fP7I6eQXYFlurnHtFLNWUf5DZmOOjIY3nrZJo2P9wL/s640/blogger-image--1492807296.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWO_wRotIhqjE8EF309kNMhXWlGUg4-Uny1E6ir0ENwW0Nx9FNv7r5KHjsWbscyLsGCtvNmUe4T94UWzZmJdpQ7A5Wk2FIw52zF9fP7I6eQXYFlurnHtFLNWUf5DZmOOjIY3nrZJo2P9wL/s640/blogger-image--1492807296.jpg"></a></div></div></div><div class="separator" style="clear: both;">Singapore's overwhelming heat made for a very different kind of race. I judged my dehydration well, and keeping an even pace throughout, overtook people for the entire 10k. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5AFAnOwy805ajpvPWHyxxjgaZzUpkYV0wRz0gnCxmo8VIzR-LoVBTYLRRM71j-yRtN1klIpw7Qrqu9Us6Wn9DHG25Uhiq-hPFbUrqhRjp-EHn714Bs-EMn6S7YEDjsKvJ8LPt8a-dXlME/s640/blogger-image-1093337782.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5AFAnOwy805ajpvPWHyxxjgaZzUpkYV0wRz0gnCxmo8VIzR-LoVBTYLRRM71j-yRtN1klIpw7Qrqu9Us6Wn9DHG25Uhiq-hPFbUrqhRjp-EHn714Bs-EMn6S7YEDjsKvJ8LPt8a-dXlME/s640/blogger-image-1093337782.jpg"></a></div>Run Calgary does Australia. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw8g9-4p6x8-K_6Eyh8f8n5TBJwqedMQHno19qvR4ld0gLG7MK-EEigmFkpe0YHPbqXcWliYN7_1oRKlwsCppjHJq1qWVnzk2ybKz08LhIRAuASfi2_tgpGkC8eEY12I0SdXF7kJjenUsH/s640/blogger-image--1266820701.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw8g9-4p6x8-K_6Eyh8f8n5TBJwqedMQHno19qvR4ld0gLG7MK-EEigmFkpe0YHPbqXcWliYN7_1oRKlwsCppjHJq1qWVnzk2ybKz08LhIRAuASfi2_tgpGkC8eEY12I0SdXF7kJjenUsH/s640/blogger-image--1266820701.jpg"></a></div>A week after Singapore then, the Jabulani Challenge 12k, a trail race outside Sydney. A couple of minor falls and a wrong turn, another runner badly wiping out downhill, clambering over rocks and crossing streams: a most unique experience. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6vxcNZLrd_PT03lIm71wbaC2l4mfnIFwcTk0t74zdx8DT8XIioFFSMayi81-rDpAE1kEnFYuupIQaWmpryTTseDf73NbVyUcBYMBax3crQLe9RfYoiFY4N2p5fB4KNh33zjC7W_nnWk32/s640/blogger-image--768570889.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6vxcNZLrd_PT03lIm71wbaC2l4mfnIFwcTk0t74zdx8DT8XIioFFSMayi81-rDpAE1kEnFYuupIQaWmpryTTseDf73NbVyUcBYMBax3crQLe9RfYoiFY4N2p5fB4KNh33zjC7W_nnWk32/s640/blogger-image--768570889.jpg"></a></div></div><div class="separator" style="clear: both;">Back in Calgary for Eyball the Wall 15k, I made good use of a pacemaker (unofficial) to finish 2 minutes quicker than expected. It was a welcome boost in more ways than one, returning as I had from holiday to my erstwhile employer laying off staff (myself included). </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>May Musings</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8uWph1oef7RP6lWXBXnTklFIYFqfRTmK9qMLP-aLztMGPOQMq5yTxtaFU5ykr7sz8xmrrFxgLXha-OyQAAW1oabUufM7npqVuqoF6SaYFWox_mp8oEzXzTYYJPl5X3wpAKwQExwi-Mk5U/s640/blogger-image-316131236.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8uWph1oef7RP6lWXBXnTklFIYFqfRTmK9qMLP-aLztMGPOQMq5yTxtaFU5ykr7sz8xmrrFxgLXha-OyQAAW1oabUufM7npqVuqoF6SaYFWox_mp8oEzXzTYYJPl5X3wpAKwQExwi-Mk5U/s640/blogger-image-316131236.jpg"></a></div>Saint Patrick's Island fun run on May 7 featured almost Singapore-like weather.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMVlve1LwImR5_5L69e7bxiF7jyL-bjPdw5IXsUj4zlY-4dmenrP62_MOxV5ACOTVIzGAEGiZTL203SILBHPDWUxciRa0n7BHEOeTrZp9bj_7PC1rzJpWCYaGQZ_j9Jt6aRgRWfEjO_scz/s640/blogger-image-369546642.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMVlve1LwImR5_5L69e7bxiF7jyL-bjPdw5IXsUj4zlY-4dmenrP62_MOxV5ACOTVIzGAEGiZTL203SILBHPDWUxciRa0n7BHEOeTrZp9bj_7PC1rzJpWCYaGQZ_j9Jt6aRgRWfEjO_scz/s640/blogger-image-369546642.jpg"></a></div>A fun gathering with food truck, my plan was to have it fuel my run home, some 27k away. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgml6UmKcc8G-JepOgQwi4FeLNaKeZ-RleGBFbfaVq_-gRpyaOi3HHHZwsVDCeK6acoagh5QkcaqlMoxwz49v1rNHGLtCTMzCD25cyGgxpThAuMIOe_eaz_ejZtlcfMSqHOOkgAf3JgUfWq/s640/blogger-image--23886777.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgml6UmKcc8G-JepOgQwi4FeLNaKeZ-RleGBFbfaVq_-gRpyaOi3HHHZwsVDCeK6acoagh5QkcaqlMoxwz49v1rNHGLtCTMzCD25cyGgxpThAuMIOe_eaz_ejZtlcfMSqHOOkgAf3JgUfWq/s640/blogger-image--23886777.jpg"></a></div>Industrial vistas on one side, and nature on the other, I walked the last few k due to dehydration. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif9W2yTgiBM_V7R04gB4TLUvIb90xe4JbwlA2Mv128TtP090Xl_Xj3FLaulX75GYQuFmVR7EIkmAMtChS-beG1p1W63y8NNwuL8zgYPHWIGjywY_IKYr8Pa5K-euGHbN6Pco4QX7XIbf5L/s640/blogger-image--300459874.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif9W2yTgiBM_V7R04gB4TLUvIb90xe4JbwlA2Mv128TtP090Xl_Xj3FLaulX75GYQuFmVR7EIkmAMtChS-beG1p1W63y8NNwuL8zgYPHWIGjywY_IKYr8Pa5K-euGHbN6Pco4QX7XIbf5L/s640/blogger-image--300459874.jpg"></a></div><br></div><div class="separator" style="clear: both;"><b>Race plan?</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNcrLDevt_ZAbly_vECKG3xk67ITHWwEFN9qdh4wuaPY6k1PpxBdySQO8S8c5uWcFjfpNol2YiC6Kmq36wexS_DD3SQfVXko1oU_dgT0cSH9TxovpTUSz550loFodXgP6CowT65VuYLmTb/s640/blogger-image-501974894.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNcrLDevt_ZAbly_vECKG3xk67ITHWwEFN9qdh4wuaPY6k1PpxBdySQO8S8c5uWcFjfpNol2YiC6Kmq36wexS_DD3SQfVXko1oU_dgT0cSH9TxovpTUSz550loFodXgP6CowT65VuYLmTb/s640/blogger-image-501974894.jpg"></a></div></div><div class="separator" style="clear: both;">At time of writing, race day looks like it will rain. This won't be too bad as long as it isn't too windy. </div><div class="separator" style="clear: both;">My benchmark for the half is usually 1:30 (PB 1:26:44). At the moment my form is hard to predict, so I'll just try to go with whatever pace feels good, while keeping on track to get that 89:59 at least. </div><div class="separator" style="clear: both;">So, which version of me will show up? Place your bets, that's part of the fun.</div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com4tag:blogger.com,1999:blog-2075636579591141841.post-82397769607995515282016-04-30T20:22:00.001-06:002016-05-05T07:00:49.899-06:00Eyeball The Wall 15k -<div class="separator" style="clear: both;"><b>Uniquely YYC</b></div><div class="separator" style="clear: both;">Race #3 in April, this time back in Calgary. Rather than the exotic locales and formats of the other 2 (reports coming soon), Eyeball The Wall was either a 15k or a 30k around the Glenmore reservoir. </div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCI3aZ0X1qC7z70TBTXorB70Zcdsk6nJGRcr1Y2NuBzs0Wlk30-_PQi87ClOq1t_wk6CH6PguJAALFa9dS-pazPxX_Oz7eDSl5s7bKbrG1SayCgp8k8VDbMlTBcxoB5tJ89nIIarSs8Ma6/s640/blogger-image-2025653065.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCI3aZ0X1qC7z70TBTXorB70Zcdsk6nJGRcr1Y2NuBzs0Wlk30-_PQi87ClOq1t_wk6CH6PguJAALFa9dS-pazPxX_Oz7eDSl5s7bKbrG1SayCgp8k8VDbMlTBcxoB5tJ89nIIarSs8Ma6/s640/blogger-image-2025653065.jpg"></a></div><div class="separator" style="clear: both;">The 30k got started first, half an hour before the 15k. A clockwise loop of the reservoir, with the longer distance turning around to do the second lap anti-clockwise. Everyone would get to see everyone somehow, a well worked angle for a race many were using to prepare for the Calgary Marathon or half.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Just the one, dear</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqEHj7PVgvjF2wLLTjT4eYOhA4Vwf9VyZKM6UqkT_8D5zmKlPC5Y4NcyURRSlhUS5KtiyS7YccBbThttIJU9ENGJex5IUJmHfCRsHWkuG1GmiiW2u7YS8WvrnxEKXFmzWdeWfh2odxiETS/s640/blogger-image-1842852681.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqEHj7PVgvjF2wLLTjT4eYOhA4Vwf9VyZKM6UqkT_8D5zmKlPC5Y4NcyURRSlhUS5KtiyS7YccBbThttIJU9ENGJex5IUJmHfCRsHWkuG1GmiiW2u7YS8WvrnxEKXFmzWdeWfh2odxiETS/s640/blogger-image-1842852681.jpg"></a></div>Once the 2-lappers were off, time to stretch and limber up on this fairly cold, but good race conditions morning. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I had predicted a time of 1:07. Building back the mileage amid my ongoing recovery and gait work, I felt that perhaps on the first 2 flat sections (before the 5k point) I might manage 4:15 per km - 90 minute half marathon pace. </div><div class="separator" style="clear: both;">Otherwise, the sections of serious gradient would leave me unable to regain that pace later on. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCBbs-wMVTBrf109tkvDnF5yk68nXFImreNoHIhXRZFIZ9uMnu41qX7Ga0xABiDzfZ7BtbhbegOSKZvF14RGpiiEVGa6WnPCEiwLh3mVZFL87SVgygicTyHA6Chp8KqPAl8MbtVFqDspg1/s640/blogger-image-1604051737.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCBbs-wMVTBrf109tkvDnF5yk68nXFImreNoHIhXRZFIZ9uMnu41qX7Ga0xABiDzfZ7BtbhbegOSKZvF14RGpiiEVGa6WnPCEiwLh3mVZFL87SVgygicTyHA6Chp8KqPAl8MbtVFqDspg1/s640/blogger-image-1604051737.jpg"></a></div>Not the best self-seeding from some, who found themselves quickly swallowed up at the start. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZtiRPzcePYQRF7Oo26Y08ru-lxlCXQ0S8v3crex-GMEWx-ebhwCpNazja_IXGyn-fg214m5Upt3JEyzecdhljKQsE4JVvtmgTanHIpGfVJaGp3joDXWI4PFajxOhiwWalpJxzKaOG_lGa/s640/blogger-image--149812000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZtiRPzcePYQRF7Oo26Y08ru-lxlCXQ0S8v3crex-GMEWx-ebhwCpNazja_IXGyn-fg214m5Upt3JEyzecdhljKQsE4JVvtmgTanHIpGfVJaGp3joDXWI4PFajxOhiwWalpJxzKaOG_lGa/s640/blogger-image--149812000.jpg"></a></div><div class="separator" style="clear: both;">I had a new strap for my camera which was poorly adjusted, so no video. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU19myJr8acMBJOO70ANSU7Fk9amDqBWV7oZL7xBI_R8u0afiCG7FyhVVdyPwFbnui1BuznXlAaaYUJrJUFHRxdiiotxvxLwjh0-ynO-TLVCO-kCi9Ut_eM_Ycpj7Or-NMtWsNGDA823du/s640/blogger-image-956402182.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU19myJr8acMBJOO70ANSU7Fk9amDqBWV7oZL7xBI_R8u0afiCG7FyhVVdyPwFbnui1BuznXlAaaYUJrJUFHRxdiiotxvxLwjh0-ynO-TLVCO-kCi9Ut_eM_Ycpj7Or-NMtWsNGDA823du/s640/blogger-image-956402182.jpg"></a></div>"Not doing 2 laps" pose. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgebU5Dc1kzPkfOeBcsDBVVTPnJA8_5QiCJmwwp-6G55sPDFZRb7VoPdCmI3C4OcS7oxxZzQnbDtyecxaYszAkQDugD5NsQk7isDBVvyoWIgLAbcQZGZTYp-wYHKljOxerjAOdtmLCMIPwv/s640/blogger-image--1782265548.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgebU5Dc1kzPkfOeBcsDBVVTPnJA8_5QiCJmwwp-6G55sPDFZRb7VoPdCmI3C4OcS7oxxZzQnbDtyecxaYszAkQDugD5NsQk7isDBVvyoWIgLAbcQZGZTYp-wYHKljOxerjAOdtmLCMIPwv/s640/blogger-image--1782265548.jpg"></a></div></div><div class="separator" style="clear: both;">I felt sluggish to begin with, but it passed as I settled into a higher pace, and concentrating on my technique, overtook a few. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Runaway Train </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8ioKBZAtbj7HjoE9O3vfrpvYiyG8iyEtn9KCcmI5yWgPAfcbzVbOTgPqWAC4fTSR9MoIKSs_LREPn-OQyRQMqK7aCAXc7wwsGwHkvWPPaOwLFNKHkN4NSH3XbH-DV3WlFKxUZH4uiHKsP/s640/blogger-image--1226232979.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8ioKBZAtbj7HjoE9O3vfrpvYiyG8iyEtn9KCcmI5yWgPAfcbzVbOTgPqWAC4fTSR9MoIKSs_LREPn-OQyRQMqK7aCAXc7wwsGwHkvWPPaOwLFNKHkN4NSH3XbH-DV3WlFKxUZH4uiHKsP/s640/blogger-image--1226232979.jpg"></a></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">About 2.5 k in, the extremely steep downhill to the valley floor. </span></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKOmf371ORS0gmywQDX-PLYyRy8lMa_ohBFCKUef92sxwQYjop6Ob_EpgqVA9oN8ZyFZMoUopuYyKHqXDFyEIsnStpWfAsA96CVI7C7SXh5zwMu_lr41T9aTO2JnxEWslJztAYmISIKgC8/s640/blogger-image-1068808666.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKOmf371ORS0gmywQDX-PLYyRy8lMa_ohBFCKUef92sxwQYjop6Ob_EpgqVA9oN8ZyFZMoUopuYyKHqXDFyEIsnStpWfAsA96CVI7C7SXh5zwMu_lr41T9aTO2JnxEWslJztAYmISIKgC8/s640/blogger-image-1068808666.jpg"></a></div>The 30k runners would have to come up it shortly before finishing, quite a task. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhR7lspFtMsc8HnLtTjQBFl_rRAjmNtGdSdFxqtZvqe98tTKGd6E2dvjEGRX14pfeVfvlHYpvGq4k5yqIEMdhJg9oooJoQmo1UMTy7RAZLel1xngZvILxE7BYT3_wCKR_qTuLfhZ-wuy68/s640/blogger-image-1539522304.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhR7lspFtMsc8HnLtTjQBFl_rRAjmNtGdSdFxqtZvqe98tTKGd6E2dvjEGRX14pfeVfvlHYpvGq4k5yqIEMdhJg9oooJoQmo1UMTy7RAZLel1xngZvILxE7BYT3_wCKR_qTuLfhZ-wuy68/s640/blogger-image-1539522304.jpg"></a></div>I registered 4:00 for the next 2k before going back uphill. That was good for a 5k, but too quick for this race. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>I Will Follow </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij9Iaqouy9tTOLUfqk0-2nS7dXiRF9InrYDhQ5KM9YXmubCcgYPzxl1AtMha77UXnda1tdcoUqiEnUvimLjEVfaDu99wXztnJCK4qX-cNMrPl3O7OyXwXAvTFAoAiz46roxYrq4nZoUJ7p/s640/blogger-image-84628816.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij9Iaqouy9tTOLUfqk0-2nS7dXiRF9InrYDhQ5KM9YXmubCcgYPzxl1AtMha77UXnda1tdcoUqiEnUvimLjEVfaDu99wXztnJCK4qX-cNMrPl3O7OyXwXAvTFAoAiz46roxYrq4nZoUJ7p/s640/blogger-image-84628816.jpg"></a></div>The next guy I caught <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">(hereinafter known as "cap man") </span><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">seemed a good pacemaker, or at least I could restrain myself by not overtaking him. </span></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMG9re4-cri3ebbz7uhr_86k9TorQY3-LUxzgG6VDhFiVUceClz6PelEo86FxHy0PdlxownDK4HQQTmtQE5xzH2iEyzBJxDtP2lWjm04XzGk8jf2KrjPUQ7EXfcyjjp9fmJpYNVqf2Co4X/s640/blogger-image--1753951894.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMG9re4-cri3ebbz7uhr_86k9TorQY3-LUxzgG6VDhFiVUceClz6PelEo86FxHy0PdlxownDK4HQQTmtQE5xzH2iEyzBJxDtP2lWjm04XzGk8jf2KrjPUQ7EXfcyjjp9fmJpYNVqf2Co4X/s640/blogger-image--1753951894.jpg"></a></div>I took the hill back out of the valley slowly, and he pulled away, but I was back with him again within about half a k. Strange, as I'd assumed I'd be wrecked by this time. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWm3_LnS5wBYiT6mFZdkQuoMNjTp5bjpiCE4n5VyRBVWi8AjADrUow4oi6YxLzZLrG8aDNdo1j8D_-GzoAXker4wmOPL2NkgmNbIGtPBB18N2bAN7Dzx-Y2d9fHpydGw07Qs1E_yfUUPQo/s640/blogger-image-1546436346.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWm3_LnS5wBYiT6mFZdkQuoMNjTp5bjpiCE4n5VyRBVWi8AjADrUow4oi6YxLzZLrG8aDNdo1j8D_-GzoAXker4wmOPL2NkgmNbIGtPBB18N2bAN7Dzx-Y2d9fHpydGw07Qs1E_yfUUPQo/s640/blogger-image-1546436346.jpg"></a></div>Signalling when overtaking, cap man knew I was there. He slowed a few times, possibly trying to encourage me to pass. "Slower, good idea," I thought, so I stayed behind. I honestly didn't think I could manage to run any quicker anyway. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy1yV_68ODNbjaH0SHQxhIpkdWNImxtzqjguZ8ahDJxQLBJAgBZm9qcFAfDinGg-3yPMAiCu-wvodB98ElTHt6izXiOomqhVPn5o72HFmHorRqF1MjLCU0CXSbCs2bc8We4WYLjVNc0F2f/s640/blogger-image--495098144.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy1yV_68ODNbjaH0SHQxhIpkdWNImxtzqjguZ8ahDJxQLBJAgBZm9qcFAfDinGg-3yPMAiCu-wvodB98ElTHt6izXiOomqhVPn5o72HFmHorRqF1MjLCU0CXSbCs2bc8We4WYLjVNc0F2f/s640/blogger-image--495098144.jpg"></a></div>Cap man pulled over to grab a drink just before the 10k point, finally finding a way to have me overtake. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Millennium Falcon </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW-KDcy9Q0-ITMbqlaatgHQXvJrrB_Vs7f7POc7C4HME7PoYnGKesGvPd8IgnugM5vXMrBzMrf6KRx0Wm2AHkgXFQ2kmGnxkS8lFrrR4E8mVVRcd-CxexCmgnrRgKmEXknI4EvVTIxsjFP/s640/blogger-image-814371186.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW-KDcy9Q0-ITMbqlaatgHQXvJrrB_Vs7f7POc7C4HME7PoYnGKesGvPd8IgnugM5vXMrBzMrf6KRx0Wm2AHkgXFQ2kmGnxkS8lFrrR4E8mVVRcd-CxexCmgnrRgKmEXknI4EvVTIxsjFP/s640/blogger-image-814371186.jpg"></a></div>I flew down the 1,000 metre stretch of Glenmore Trail, catching up the next guy. I took the following hill and undulations gently, or so I thought. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLzL4IYyqXzs_kO4jcyOS5TiRr5U0gFW32cI-jn7qgo_tl0Pbo8uEWdHxmidFRqE-DgTf9dR264qnoQwn-5DmPGODt7QUc_e7hL82IPOCk-tugbBsSNIU5X-imEXOqdiwyZHChAdSuF9OG/s640/blogger-image-566312928.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLzL4IYyqXzs_kO4jcyOS5TiRr5U0gFW32cI-jn7qgo_tl0Pbo8uEWdHxmidFRqE-DgTf9dR264qnoQwn-5DmPGODt7QUc_e7hL82IPOCk-tugbBsSNIU5X-imEXOqdiwyZHChAdSuF9OG/s640/blogger-image-566312928.jpg"></a></div>At the top of one crest was one guy doing his tai chi/ a tribute to Ministry Of Silly Walks. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Leaders Of The Pack</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTK8PgAvJGEJ8_iiuEzlm4tQdsmXsBJZSgZ1sC39338lP05qQEtiwYJk6Uar2tMLIy36qccI8S5TEo5GqrVMHG0TblDgiNE7xgypnIeShT7kEpELRV80O2rcrwK4Q3OypO7F2Ev_bRLKL7/s640/blogger-image--1538774457.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTK8PgAvJGEJ8_iiuEzlm4tQdsmXsBJZSgZ1sC39338lP05qQEtiwYJk6Uar2tMLIy36qccI8S5TEo5GqrVMHG0TblDgiNE7xgypnIeShT7kEpELRV80O2rcrwK4Q3OypO7F2Ev_bRLKL7/s640/blogger-image--1538774457.jpg"></a></div>Already passing a few 30k runners still on their first lap, on my approach to Heritage Park, Simon came steaming uphill in the lead. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEGGR0h44a5vY9NYu_xFED9EoVUeOtM2A7Fa58-EYqjAu4T7HFWfpxLY8BgvzkAfp-WjhNgPPoYGUCL4x89oqrE3EkrAQJYzU8YW8aGEAfYwhV8WZ-n0DQAhT0jq3goIL8AvNqQMAWJvd2/s640/blogger-image-1776701697.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEGGR0h44a5vY9NYu_xFED9EoVUeOtM2A7Fa58-EYqjAu4T7HFWfpxLY8BgvzkAfp-WjhNgPPoYGUCL4x89oqrE3EkrAQJYzU8YW8aGEAfYwhV8WZ-n0DQAhT0jq3goIL8AvNqQMAWJvd2/s640/blogger-image-1776701697.jpg"></a></div>About a minute later came a relaxed looking Scott.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZOJdWhXXdwImTVR2WigtOT-RN6PqnN6_vJXraA5TngYsHgGIGNA4jIoMPutFdwn7GkcQhkgPFAk2onu0eBY9Rf-MwhoRQjB0dUvdlvtH3lZzXZPblncuGbVG2etg4gzK5j79JOOALHD5K/s640/blogger-image-1496021515.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZOJdWhXXdwImTVR2WigtOT-RN6PqnN6_vJXraA5TngYsHgGIGNA4jIoMPutFdwn7GkcQhkgPFAk2onu0eBY9Rf-MwhoRQjB0dUvdlvtH3lZzXZPblncuGbVG2etg4gzK5j79JOOALHD5K/s640/blogger-image-1496021515.jpg"></a></div>Then Brent.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ4gtMk6zFAV15pWHQ-bQP5vxUr_ejSZ2Su3rQBJF3ysaxbu3pqc8f3ymTJsL4vw1BW-yCU7xhhOQ2IJxXy-B1sHsqPiKO0zg7sXjpXjKj8pGW7-VL19KZ6oZYvUudBAxMrgRfZkE9TiQF/s640/blogger-image--704883932.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ4gtMk6zFAV15pWHQ-bQP5vxUr_ejSZ2Su3rQBJF3ysaxbu3pqc8f3ymTJsL4vw1BW-yCU7xhhOQ2IJxXy-B1sHsqPiKO0zg7sXjpXjKj8pGW7-VL19KZ6oZYvUudBAxMrgRfZkE9TiQF/s640/blogger-image--704883932.jpg"></a></div>& Rich in 5th. I know all the leaders?</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrpSSb9Lg3REu6zoCTgPIMbmdWgCrqWz9B6hZaDqawIScgpQuM_n5g6fH2Px1-YvaUae_sA8p2XSgRG8BS0LpsmZAu8Es6uI7QPjxQtAmAih-9Z4iZn5ZufiJ8c3Yiivyr3zmj9isT33E-/s640/blogger-image--1913839837.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrpSSb9Lg3REu6zoCTgPIMbmdWgCrqWz9B6hZaDqawIScgpQuM_n5g6fH2Px1-YvaUae_sA8p2XSgRG8BS0LpsmZAu8Es6uI7QPjxQtAmAih-9Z4iZn5ZufiJ8c3Yiivyr3zmj9isT33E-/s640/blogger-image--1913839837.jpg"></a></div>After that excitement, I took the chance to look behind me at a virtual hairpin bend just after Heritage Park. Cap man was nowhere to be seen. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Arrival Procedure </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD-f5jyY8cxkxbPrlNmj1DAQBsjpndi_c8DzULfUY5oItzwJOEdXirmz5Q7TIL2t-zSnqsUIRC-IYVTqB1Buu0yZEnVIXTm2uFpiMRt8QkhyphenhyphenJpa5PRJb6GzaCa43dMhcIE-afYCm1lKA-o/s640/blogger-image-1339882685.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD-f5jyY8cxkxbPrlNmj1DAQBsjpndi_c8DzULfUY5oItzwJOEdXirmz5Q7TIL2t-zSnqsUIRC-IYVTqB1Buu0yZEnVIXTm2uFpiMRt8QkhyphenhyphenJpa5PRJb6GzaCa43dMhcIE-afYCm1lKA-o/s640/blogger-image-1339882685.jpg"></a></div>There were still plenty of ups and downs, which I was taking on in relaxed fashion. I looked to be easily ahead of my target time. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih5mwuONRQsiRr9FlqpNMJms4jze1wZYcLhOUdyOmZ1VXs7S0U3jU4l_pFgj-dSq9TgQRBlMmV8yJCZHMlo2kEOqPqSJ8xdCKelPjvBrS0vcsqJ-UiOmxK4Xlk-bDSwocnEyHQhrPHQxSJ/s640/blogger-image-34226551.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih5mwuONRQsiRr9FlqpNMJms4jze1wZYcLhOUdyOmZ1VXs7S0U3jU4l_pFgj-dSq9TgQRBlMmV8yJCZHMlo2kEOqPqSJ8xdCKelPjvBrS0vcsqJ-UiOmxK4Xlk-bDSwocnEyHQhrPHQxSJ/s640/blogger-image-34226551.jpg"></a></div></div><div class="separator" style="clear: both;">Crystal came dancing past on her way to finishing the second loop. I think I didn't react straight away, hence the two-handed wave. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUItTRTHu_K0_6vlsZTLMu75V1NqdNht7LYE5RLHbNsWSltvOkPKqvBM3RLjD6nq1eWDIJSeVi7nM8VGop_FIEIkTxDuhyry-mLXb_YlU20uQwirUqjnRHB-XUxJIFosSzEYvCZW5rO2eG/s640/blogger-image--675941311.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUItTRTHu_K0_6vlsZTLMu75V1NqdNht7LYE5RLHbNsWSltvOkPKqvBM3RLjD6nq1eWDIJSeVi7nM8VGop_FIEIkTxDuhyry-mLXb_YlU20uQwirUqjnRHB-XUxJIFosSzEYvCZW5rO2eG/s640/blogger-image--675941311.jpg"></font></a></div>I began as I'd started, with v-sign and grin. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcO5vRlug85uxcwJxxwbqZaQ9FbyZeMvOIf8nPallek6nClfttkSSWsR6pXASKIXN70v1pcpV-iZCBAde5l0ZsaBJs_PS0HxYzYch6HnFSNOdGos71dilYkcN82Xd-ZstDlXqa1vsQrzsT/s640/blogger-image--464639042.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcO5vRlug85uxcwJxxwbqZaQ9FbyZeMvOIf8nPallek6nClfttkSSWsR6pXASKIXN70v1pcpV-iZCBAde5l0ZsaBJs_PS0HxYzYch6HnFSNOdGos71dilYkcN82Xd-ZstDlXqa1vsQrzsT/s640/blogger-image--464639042.jpg"></a></div></div>I finished in 1:04:47, a major surprise. I'm hoping to do 4:15 pace for the Calgary Half Marathon, and I did this seriously hilly 15k course at 4:17. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVgPcxQMR2kS20N_tcPJ5_2IiuS_Mdl6XG28tj_pUzd9VcVltV3UDsfBYbzuJZ0MvxAJUuJ_6835FiCmImLclF9uvrsqugJ4lCJ4Mcb8bhQHE94knEZnDaLs6gNUMiEWSPRUHC9SakV1eL/s640/blogger-image-355756226.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVgPcxQMR2kS20N_tcPJ5_2IiuS_Mdl6XG28tj_pUzd9VcVltV3UDsfBYbzuJZ0MvxAJUuJ_6835FiCmImLclF9uvrsqugJ4lCJ4Mcb8bhQHE94knEZnDaLs6gNUMiEWSPRUHC9SakV1eL/s640/blogger-image-355756226.jpg"></a></div>My medal hit my teeth as it was hung around my neck, slightly unexpected. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglGFTBCGKskmJfOIzc8wEQiZ6hdlqIyknFufeZXgIVMes9cyH0xPoP8NI3bPFvV3OFEK2FND4t62hrH1urCkTbBrcajntdWowizleitAhoepkMnSiQPIdSWXsdE5VpBP-UK6EnUNne1Ps4/s640/blogger-image--1203660903.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglGFTBCGKskmJfOIzc8wEQiZ6hdlqIyknFufeZXgIVMes9cyH0xPoP8NI3bPFvV3OFEK2FND4t62hrH1urCkTbBrcajntdWowizleitAhoepkMnSiQPIdSWXsdE5VpBP-UK6EnUNne1Ps4/s640/blogger-image--1203660903.jpg"></a></div>Cap man came in, he seemed slightly annoyed about my drafting. Perhaps I had been pushing him along rather than being pulled. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgselV8watYYn_t05DP6GwKv13MppebyvdcpNkV8OvAGvfUUZHW8rl3gmGx8NGHbYhEx7qaOo2ejSi-d990yaDytli04UXTppJfyfgQB2DJOsPUKfA97zEfGyS6AvZu4MfO9nrjyxm8haFC/s640/blogger-image-1540071349.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgselV8watYYn_t05DP6GwKv13MppebyvdcpNkV8OvAGvfUUZHW8rl3gmGx8NGHbYhEx7qaOo2ejSi-d990yaDytli04UXTppJfyfgQB2DJOsPUKfA97zEfGyS6AvZu4MfO9nrjyxm8haFC/s640/blogger-image-1540071349.jpg"></a></div></div><div class="separator" style="clear: both;">This guy didn't collapse as it looks like here. He collected his medal, looked to check he wouldn't get in anyone's way, and slowly laid down. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNxhCinfz49ksUt5Qxy4OqoFAhkEPUAI3Uk5ke22AaW3KDr1xTSCfj0mFLFdm0_jru-XzruHQ9y6EJR9bmC77W6S-ahDEBwJgGMJqWHEbxJvrbK9rp3mhN4S2NBKYrLNSxDH0iPzNu4Xo-/s640/blogger-image-968074735.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNxhCinfz49ksUt5Qxy4OqoFAhkEPUAI3Uk5ke22AaW3KDr1xTSCfj0mFLFdm0_jru-XzruHQ9y6EJR9bmC77W6S-ahDEBwJgGMJqWHEbxJvrbK9rp3mhN4S2NBKYrLNSxDH0iPzNu4Xo-/s640/blogger-image-968074735.jpg"></a></div>I iced a mildly swollen achilles afterward. On reflection, I'm in far better shape than I had imagined. It's probably due to improved running economy and longer term base of fitness going back several years. Can I add to my sub-90 half marathon collection at the end of the month? </div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-38894058446591344132016-04-21T19:55:00.001-06:002016-05-18T12:02:26.233-06:00Jabulani Challenge, Australia<div class="separator" style="clear: both;"><b>Upside Downunder</b></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsv3XhGl97UiRebQxp6HBQHngUJiuTTuxlNT9e31Ve0rgnhhIgVNo5cm_4iH1ZXu0BjvDTJRILRdL_GBX-bsiBiFZ2QDYoGgTCtGKBwKGzVe_C7btT0PXpmu5nlTvFpHGU8jfwDSklnA8k/s640/blogger-image--797552166.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsv3XhGl97UiRebQxp6HBQHngUJiuTTuxlNT9e31Ve0rgnhhIgVNo5cm_4iH1ZXu0BjvDTJRILRdL_GBX-bsiBiFZ2QDYoGgTCtGKBwKGzVe_C7btT0PXpmu5nlTvFpHGU8jfwDSklnA8k/s640/blogger-image--797552166.jpg"></a></div><div class="separator" style="clear: both;">Run Calgary does Sydney. I planned that photo for weeks. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIrY7a4VkI-utHPLT7Zrz2rmS8nEF5_NWO-y2SX9gJDGlNjuYIkMcwcwO32r9dwDnrfBHBAhyphenhyphenqG5Lb1Olmxmk-Cab2TcQiepOhL13R9uJuoACkuXcR4FmkBcHB8nzw777_q4sak7m-i_XG/s640/blogger-image-546687097.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIrY7a4VkI-utHPLT7Zrz2rmS8nEF5_NWO-y2SX9gJDGlNjuYIkMcwcwO32r9dwDnrfBHBAhyphenhyphenqG5Lb1Olmxmk-Cab2TcQiepOhL13R9uJuoACkuXcR4FmkBcHB8nzw777_q4sak7m-i_XG/s640/blogger-image-546687097.jpg"></a></div>The Bridge? I found it behind a giraffe. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYyC_Ps4vXUPeK82Ozr7eJWuI5BzIeQj2NZY0cC8pjKJn91eIjzeNxGK8gkLsY76qJqfVXdOWlPMkEAnWOF5Ql5nwuRH5TDObMnkXOWE7Rqu4V54mSbryHusacqis8OWfB4ZAyqFfvWGtq/s640/blogger-image-690064420.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYyC_Ps4vXUPeK82Ozr7eJWuI5BzIeQj2NZY0cC8pjKJn91eIjzeNxGK8gkLsY76qJqfVXdOWlPMkEAnWOF5Ql5nwuRH5TDObMnkXOWE7Rqu4V54mSbryHusacqis8OWfB4ZAyqFfvWGtq/s640/blogger-image-690064420.jpg"></a></div>There were, of course, plenty of beaches which we hit on Sydney's hottest April day on record. This one's <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Tamarama. </span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">The race was one week after our arrival in Sydney. </span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>Outbackesque</b></span></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIdzcxgsvzYhjXIwShK4gyaHrTwNEJSI_RE77nElHcGbNdy7I3bZrZmUNhkX8nwLNnR_HfeM_1jknBQ4hTCcOBnbgIqoIZDD-WLqBjw266dxyIHQTNh7rFZWIMPzPaaB-ZZgzcXLjDTxqE/s640/blogger-image-53363051.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIdzcxgsvzYhjXIwShK4gyaHrTwNEJSI_RE77nElHcGbNdy7I3bZrZmUNhkX8nwLNnR_HfeM_1jknBQ4hTCcOBnbgIqoIZDD-WLqBjw266dxyIHQTNh7rFZWIMPzPaaB-ZZgzcXLjDTxqE/s640/blogger-image-53363051.jpg"></a></div>Off we went, driving my first right hand drive car in 17 years to Bobbin Head.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiql9AovfnKnqNGaPVQbJvWoqZN8Atj3UsYXzfksIzcQARHRc4YNEt6cBV4aLiWAeYNfYQM4fQfgJLKnN2JzYzhelvAH2Qr8KyvPkoiFsJPY9CsIpo1enzfjSkJQ3hOkpPl-bVrKfL-LNu6/s640/blogger-image-829881671.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiql9AovfnKnqNGaPVQbJvWoqZN8Atj3UsYXzfksIzcQARHRc4YNEt6cBV4aLiWAeYNfYQM4fQfgJLKnN2JzYzhelvAH2Qr8KyvPkoiFsJPY9CsIpo1enzfjSkJQ3hOkpPl-bVrKfL-LNu6/s640/blogger-image-829881671.jpg"></a></div>This is in Ku-Ring-Gai Chase national park, just 50k outside Sydney. The Jabulani Challenge is part of a area series of trail races. There was a 45k, 25k, and a cautious-trail-running-tourist-friendly 12k. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Staggering Start</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKaM6UIH3-kD4taLy07eadbQO6pBuStgN4qI6s-jAFAwbTRmKrecc3_PdWzwVDFV0xLTL-WCS3ApbB0pgRiDEwvFvx6_mzN4CLYrTwdLaXFP5qja4RowcftzVQlWzbLw5MlSVs5DzoDKlA/s640/blogger-image-367338001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKaM6UIH3-kD4taLy07eadbQO6pBuStgN4qI6s-jAFAwbTRmKrecc3_PdWzwVDFV0xLTL-WCS3ApbB0pgRiDEwvFvx6_mzN4CLYrTwdLaXFP5qja4RowcftzVQlWzbLw5MlSVs5DzoDKlA/s640/blogger-image-367338001.jpg"></a></div>The organizers decided that runners would start in pairs every 5 seconds to reduce congestion. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFsNWa7swh4n_YYXQjrUSkJTuUUoQimzM6atd1_ZHaDHbZOji7u4NznXc5TJiWRcCqu5m6CqaBCQhE8coIvQtk3s_AH98NYEdNzO77FG1iuwr2sWGjbaoF0yxWkb7bkSSxke2cEmIatA89/s640/blogger-image-153552278.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFsNWa7swh4n_YYXQjrUSkJTuUUoQimzM6atd1_ZHaDHbZOji7u4NznXc5TJiWRcCqu5m6CqaBCQhE8coIvQtk3s_AH98NYEdNzO77FG1iuwr2sWGjbaoF0yxWkb7bkSSxke2cEmIatA89/s640/blogger-image-153552278.jpg"></a></div></div><div class="separator" style="clear: both;">That turned out to be a great idea. Just the start was in a wide open picnic area. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-iArXmj1UblC-GmQZNqqzBptZDeZuYAJTxJq4VNoZ-YFg7oZwYi4ey637aXlGBmV9sE38J2OVjSIA0K2F448y44sxKLqNgo5aLjlUkVtfVXkBZKU7aa07moh3-usWGgvAzm6SYJ8zWwne/s640/blogger-image--25937605.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-iArXmj1UblC-GmQZNqqzBptZDeZuYAJTxJq4VNoZ-YFg7oZwYi4ey637aXlGBmV9sE38J2OVjSIA0K2F448y44sxKLqNgo5aLjlUkVtfVXkBZKU7aa07moh3-usWGgvAzm6SYJ8zWwne/s640/blogger-image--25937605.jpg"></a></div>12k road? Under 50 minutes. I tried a prediction of 1:15, with only a vague idea of what lay ahead. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtbNHWkmETCR-fkBOGtv0vVYfmFuGrg7TpB9h_Fjh8PpQzJQmZ8OGz1uHHVXxUZMksEcf9Ba82yOgnEIW1udmJrL6Brs86_uUd90vV6seNs7tIdIaFFWP01ZaiJJhYuVKbLOpp09MqPgkR/s640/blogger-image--961190253.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtbNHWkmETCR-fkBOGtv0vVYfmFuGrg7TpB9h_Fjh8PpQzJQmZ8OGz1uHHVXxUZMksEcf9Ba82yOgnEIW1udmJrL6Brs86_uUd90vV6seNs7tIdIaFFWP01ZaiJJhYuVKbLOpp09MqPgkR/s640/blogger-image--961190253.jpg"></a></div>Just 3 minutes in, my first inkling I'd be in for a slightly longer morning than I thought, with the boardwalk flooded. If that guy had fallen to the left, it would've made for a great film highlight. Thankfully he didn't, making it through at about the same time I decided to just walk straight straight through the ankle deep water.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Ay, 'Ere's Rock</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7osFdIB5dUPLHvGqtA84ykOufg5MGmwCiEeVQpSEvyeeeQ0qxQKbCAcuKGdMiD2O05IiAW23c80MNLzB3OsGE7E4qtSxdTCL0gZaZcfkI4Xtd9gR5KFtHo7DwiGP72iMoAvKFGxNN_OMd/s640/blogger-image--256316828.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7osFdIB5dUPLHvGqtA84ykOufg5MGmwCiEeVQpSEvyeeeQ0qxQKbCAcuKGdMiD2O05IiAW23c80MNLzB3OsGE7E4qtSxdTCL0gZaZcfkI4Xtd9gR5KFtHo7DwiGP72iMoAvKFGxNN_OMd/s640/blogger-image--256316828.jpg"></a></div>There was lots to clamber over. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGHqZq8afJPRlf8ttIeGauFBVTfDKN_6Hml40MSqeySx_4Y0sviAMOtqSu_NfJH5nVmrnRE5zmRtbUMsBMXS5ihsaFKSXaClCWK7Q8KYoYh8nfT5P2areNjWjQcn8zkOsGgQ3Hq5CDqwYv/s640/blogger-image--1775951033.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGHqZq8afJPRlf8ttIeGauFBVTfDKN_6Hml40MSqeySx_4Y0sviAMOtqSu_NfJH5nVmrnRE5zmRtbUMsBMXS5ihsaFKSXaClCWK7Q8KYoYh8nfT5P2areNjWjQcn8zkOsGgQ3Hq5CDqwYv/s640/blogger-image--1775951033.jpg"></a></div>A traffic jam or 2 also, though as the runner least familiar with the course, it was good to have someone in front most of the time. One simple rule: do as the runner in front, but if she or he falls, don't.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeNQEQOzZtJsBh4i4bxiOO7iuIfq2Y6o9NXSWopbpBatH8CHUDJCUTtrqX0z63HRAdiy4L39KqtiI-1N2pa2YXVxPMLVRYa_Et2rwM6m-CQnarFEmAJydMMC-uuTeoKUdmuZTmAZ3v56S0/s640/blogger-image--773103537.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeNQEQOzZtJsBh4i4bxiOO7iuIfq2Y6o9NXSWopbpBatH8CHUDJCUTtrqX0z63HRAdiy4L39KqtiI-1N2pa2YXVxPMLVRYa_Et2rwM6m-CQnarFEmAJydMMC-uuTeoKUdmuZTmAZ3v56S0/s640/blogger-image--773103537.jpg"></a></div></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;">The steepest part was about one third around. At points, I was using tree trunks to pull myself up. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Queen Of The Desert </b></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuBlMxGd84bsEe3Km48gwLxucDyF5zSjH_z7t8d9GvS29AwgEW-yQGwNmCe6_kf05iIDtr5GHsf_g0aoArykwfYEW80w4RKFuvrwj3rYRpaZukMYFNVqx7_Rt4NJu4f36aJdr2DUKB-UW5/s640/blogger-image--343515653.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuBlMxGd84bsEe3Km48gwLxucDyF5zSjH_z7t8d9GvS29AwgEW-yQGwNmCe6_kf05iIDtr5GHsf_g0aoArykwfYEW80w4RKFuvrwj3rYRpaZukMYFNVqx7_Rt4NJu4f36aJdr2DUKB-UW5/s640/blogger-image--343515653.jpg"></a><div class="separator" style="clear: both;">At the top was the only truly fast section, flat and untechnical. </div></div></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTfh2lecZhRe7wNddO5SzHdTuFjPl4K8sks6e37rMZqnyEnCT_ejaOSlgoa1SbsWjxUjDTvRB_g56W_vvVaCjRm8GN2BkdgBHQbWIl0Va6QWAM6lTOhwiUWbNtYLMqfLYWCVsUATGCgWvJ/s640/blogger-image--1168068652.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTfh2lecZhRe7wNddO5SzHdTuFjPl4K8sks6e37rMZqnyEnCT_ejaOSlgoa1SbsWjxUjDTvRB_g56W_vvVaCjRm8GN2BkdgBHQbWIl0Va6QWAM6lTOhwiUWbNtYLMqfLYWCVsUATGCgWvJ/s640/blogger-image--1168068652.jpg"></a></div>Half way point, and my obligatory water on head.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Cartwheeling & Skippy</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAyZN6MXD9I4GArPNFR99u4UCOVz_uYp56rZ_pxCZ5TlMImrspIxj3PCBqOg0v8F2ncqWSiXh2E_EqLEL4oLkA96xQQyzfXSY3cBnIHzeUu82whQcJ622OHeY8TbeRVUkdWNxl05cbNN5x/s640/blogger-image-1032467846.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAyZN6MXD9I4GArPNFR99u4UCOVz_uYp56rZ_pxCZ5TlMImrspIxj3PCBqOg0v8F2ncqWSiXh2E_EqLEL4oLkA96xQQyzfXSY3cBnIHzeUu82whQcJ622OHeY8TbeRVUkdWNxl05cbNN5x/s640/blogger-image-1032467846.jpg"></a></div>What happened next was rather shocking. On a downhill section with lots of hidden rocks, an extremely fast guy came flying past. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG5uVdj1YMjnjtwVugYK9X78JC4ZTpkjhXETefC5hyOSz6AgRSxn8snLcoD22dY4-XFKxbSxSEjfK63A73C3_KFnWzdmlS3ywCPKoSfwb3fKNWx1YQ_kfNJnMUfrOUUmYmBv_ZUuYyOztg/s640/blogger-image-2061832950.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG5uVdj1YMjnjtwVugYK9X78JC4ZTpkjhXETefC5hyOSz6AgRSxn8snLcoD22dY4-XFKxbSxSEjfK63A73C3_KFnWzdmlS3ywCPKoSfwb3fKNWx1YQ_kfNJnMUfrOUUmYmBv_ZUuYyOztg/s640/blogger-image-2061832950.jpg"></a></div>He had looked impressive until he didn't: </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqwZTsEZLwJpzwTxLf6UewXh-9vmqTTIhBvP_Znzq7x_j_r87sI2M0hCX05gpkhNpkIA-HgygQz6Ng_CGurm_5JA4-WsRqGCuWWflkCDTm4ckqfllli0aH6vNZA5Bq6BcmKoA1wBBW6yD1/s640/blogger-image--1791074628.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqwZTsEZLwJpzwTxLf6UewXh-9vmqTTIhBvP_Znzq7x_j_r87sI2M0hCX05gpkhNpkIA-HgygQz6Ng_CGurm_5JA4-WsRqGCuWWflkCDTm4ckqfllli0aH6vNZA5Bq6BcmKoA1wBBW6yD1/s640/blogger-image--1791074628.jpg"></a></div>The branch slightly blocks the camera's view. At the time, it looked like a cartwheel. He landed on his back with a deep thump. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-rh2eE5rZ8ZWvdSvSqB_QVG3W9b9FkXcg3Pkjn3EStV52rDrnJHaFpoM1E6rxgzxRRfZM7G_w-e6-h2DTM7U145nLFCsUmH03zeZG2DwHunh0TaImt1JtFSoSAPJtJb-du2-rv4ESUVA4/s640/blogger-image--1608307838.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-rh2eE5rZ8ZWvdSvSqB_QVG3W9b9FkXcg3Pkjn3EStV52rDrnJHaFpoM1E6rxgzxRRfZM7G_w-e6-h2DTM7U145nLFCsUmH03zeZG2DwHunh0TaImt1JtFSoSAPJtJb-du2-rv4ESUVA4/s640/blogger-image--1608307838.jpg"></a></div>Groaning as I caught up, and staring into the sky, another asked, "mate, can you breathe?" "I'm probably just in shock," came the slightly unexpected answer. One runner went back for help, while I said I'd tell the next marshal I saw as well as the organizers at the finish line. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvCoaKcwVatGmDal0f-33jok2kGoB1T8d_uch8yGdXS7BgzpLrNEoN0FXSMQyuTF7gPkWzP2c1aKI8R2Yxe90irseOKAnIpp1djg2RyGNWvHEKXbqWHtFrm5VOIBZjH_1UixA3TR5J6iK1/s640/blogger-image--1359428884.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvCoaKcwVatGmDal0f-33jok2kGoB1T8d_uch8yGdXS7BgzpLrNEoN0FXSMQyuTF7gPkWzP2c1aKI8R2Yxe90irseOKAnIpp1djg2RyGNWvHEKXbqWHtFrm5VOIBZjH_1UixA3TR5J6iK1/s640/blogger-image--1359428884.jpg"></a></div>10 minutes later, another guy provided a memorable moment as he hopped 2-footed past. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Bush Whacked</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibpBPEg_fbXzLMc6LPJ9NFF__pjhmx0EfpiEolhUc3noe94shYfGwQN1nv4gO9PX7VoefDD6QwDTw6GBQ0vlsIJ4two9Rc6J_oBi6shsxdRZEmxfcJIzeZjTK-MqeBtoJomPlo2XKHhYOc/s640/blogger-image-1411601995.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibpBPEg_fbXzLMc6LPJ9NFF__pjhmx0EfpiEolhUc3noe94shYfGwQN1nv4gO9PX7VoefDD6QwDTw6GBQ0vlsIJ4two9Rc6J_oBi6shsxdRZEmxfcJIzeZjTK-MqeBtoJomPlo2XKHhYOc/s640/blogger-image-1411601995.jpg"></a></div>I fell gently backwards into some fern a couple of k later. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheFTthRNPyD9BPI6VE4EWngSsOt7BaSSJ5-82NR7XQYI9Q7XHWtwygzHwSVFeO7a1QejJQ5DMmnt4e7koaMn5D7M4deMmkVlTkAeicLkdjYJQ6T06ysBxUKuiWcpQ3uyjuy9qO8oOQ3PDY/s640/blogger-image--892780068.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheFTthRNPyD9BPI6VE4EWngSsOt7BaSSJ5-82NR7XQYI9Q7XHWtwygzHwSVFeO7a1QejJQ5DMmnt4e7koaMn5D7M4deMmkVlTkAeicLkdjYJQ6T06ysBxUKuiWcpQ3uyjuy9qO8oOQ3PDY/s640/blogger-image--892780068.jpg"></a></div>I actually got a bit lost too, along with plenty of others. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAxctk3dXcxT1ZzUob36Vd21ih1UutdIjiwlXS-NemL2eUyekaG78fpAtUCfCsCKrHOqaQVo36_n8eoXpymIEbZz54vmriZJ_DZFCDZ8EFwWeXtwTAe5zA-2CAcdpl_CFmen4P3nqCzvZR/s640/blogger-image-2006024229.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAxctk3dXcxT1ZzUob36Vd21ih1UutdIjiwlXS-NemL2eUyekaG78fpAtUCfCsCKrHOqaQVo36_n8eoXpymIEbZz54vmriZJ_DZFCDZ8EFwWeXtwTAe5zA-2CAcdpl_CFmen4P3nqCzvZR/s640/blogger-image-2006024229.jpg"></a></div>As I contemplated the biggest ants I've ever seen on this tree, I thought it best to turn around. Making my way back through bushes and sharp wild grass, my hands, forearms and shins got quite a few cuts. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhNxSInQ2WbhrcA_L7drMODvTE-eLIWSdj4zoFeXiQq50NWXERDkRFoW-xKuKO0FmgCZesSwMG_0Hfh9A97yZ4W63s_XXIF_j933THU05tt3l3-EWtgY6pQIN-1OSpqGclm8vvC2PS5bCU/s640/blogger-image--181172618.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhNxSInQ2WbhrcA_L7drMODvTE-eLIWSdj4zoFeXiQq50NWXERDkRFoW-xKuKO0FmgCZesSwMG_0Hfh9A97yZ4W63s_XXIF_j933THU05tt3l3-EWtgY6pQIN-1OSpqGclm8vvC2PS5bCU/s640/blogger-image--181172618.jpg"></a></div>I came across some who hadn't turned around a bit later. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjatXfiJbKXtR2Lcpu1Of9F1tuPC54FfbS1zplUvxtjGPOgQinxJ-QFNIi12ZK-aTi_LASEz-5jt3cWeJrzjCZjJCL-kSXCrObyawQjrNgN2xIXQh2Y4lqr9lXLafhEEra0f41aLhYO4Mlq/s640/blogger-image--2118035985.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjatXfiJbKXtR2Lcpu1Of9F1tuPC54FfbS1zplUvxtjGPOgQinxJ-QFNIi12ZK-aTi_LASEz-5jt3cWeJrzjCZjJCL-kSXCrObyawQjrNgN2xIXQh2Y4lqr9lXLafhEEra0f41aLhYO4Mlq/s640/blogger-image--2118035985.jpg"></a></div>One more water crossing, nice and slow. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2z2_InPy1E_nkXKwOnJzzImObp4XrSDLs2-MPHehgxhNRZfPHUiYeMxxz5t51vKOZ_r72C-n_yPaNP5Upeq06XnFGLQqjBEDAGdKKw4VDdGDsrz6UdYfBcu7bYBNOMsu1DNzboyJ3Ulum/s640/blogger-image--60952312.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2z2_InPy1E_nkXKwOnJzzImObp4XrSDLs2-MPHehgxhNRZfPHUiYeMxxz5t51vKOZ_r72C-n_yPaNP5Upeq06XnFGLQqjBEDAGdKKw4VDdGDsrz6UdYfBcu7bYBNOMsu1DNzboyJ3Ulum/s640/blogger-image--60952312.jpg"></a></div><div class="separator" style="clear: both;">Then a proper trip and fall. No harm done, but great to watch the replay.</div><div class="separator" style="font-weight: bold; clear: both;"><b><br></b></div><b>Repaving </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7t4wzW2taspO262pDLtuEjGULWTgnTcaj-BFKooFFjBRmsgaCD10e5TKggtq7FS39LpgiFtAJYKsOUcVxwuL003T8RStoDknqhcUd7z1puz-DsL0Nqduys9rIf9-nfuYHw7KgNwnkf0oh/s640/blogger-image--36570025.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7t4wzW2taspO262pDLtuEjGULWTgnTcaj-BFKooFFjBRmsgaCD10e5TKggtq7FS39LpgiFtAJYKsOUcVxwuL003T8RStoDknqhcUd7z1puz-DsL0Nqduys9rIf9-nfuYHw7KgNwnkf0oh/s640/blogger-image--36570025.jpg"></a></div>Emerging quickly back onto pathways, it seemed to come to an end quickly.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy06AfHsB8D6DHhOfEUNojxZBjyiYjSXzo05pMTn2gF1oZhIT4O5fh1bBTS6CiXvx2iO9Fr_5nTmY3mMtYFQYfDmEz0IAz-FdVCWxd_ZYvCD8gV3DsjB9GIrNhYHUj4qM4juXYgTVQmzYY/s640/blogger-image--1428067549.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy06AfHsB8D6DHhOfEUNojxZBjyiYjSXzo05pMTn2gF1oZhIT4O5fh1bBTS6CiXvx2iO9Fr_5nTmY3mMtYFQYfDmEz0IAz-FdVCWxd_ZYvCD8gV3DsjB9GIrNhYHUj4qM4juXYgTVQmzYY/s640/blogger-image--1428067549.jpg"></a></div>Just a few towed boats to get past. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS8U974N3lGASTj8yxZMbwfXvXLOlUY2PBtiNQB3lmlaey_m1vpXNTwqrydTBGO4zabahppb7aUyzSSV-L-8DZtLcwkYNMIdmoKT-vhyphenhyphenOg5cqatzbjQJXNpsGikqEz1SkCIWST5WJ6i-31/s640/blogger-image--131417053.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS8U974N3lGASTj8yxZMbwfXvXLOlUY2PBtiNQB3lmlaey_m1vpXNTwqrydTBGO4zabahppb7aUyzSSV-L-8DZtLcwkYNMIdmoKT-vhyphenhyphenOg5cqatzbjQJXNpsGikqEz1SkCIWST5WJ6i-31/s640/blogger-image--131417053.jpg"></a></div>Finish line. 1:36:37 and 46th place was quite a way back, but the aim was pure fun and not getting hurt.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjz9p8RGNnmJUXoC2EW7zI5QS6xWAFF1bB_4zv3PJrtgH1GZ6WCadh-EWgEciA4KurnKKzj0636xMBGqLznA6LqJUAzwJFn5aTFBCwszOZ32Vrb0nX-jbXfL0NVkYR8394jAvJk4XldXGC/s640/blogger-image--1678997574.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjz9p8RGNnmJUXoC2EW7zI5QS6xWAFF1bB_4zv3PJrtgH1GZ6WCadh-EWgEciA4KurnKKzj0636xMBGqLznA6LqJUAzwJFn5aTFBCwszOZ32Vrb0nX-jbXfL0NVkYR8394jAvJk4XldXGC/s640/blogger-image--1678997574.jpg"></a></div>Mission accomplished! </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-Sx54T_94rVpAZvaQt5Ylxu013dzIQudPKITPy-vaFgQBaNtCZ_V3rDyH1qN_hNJs_gjhun9rbH4UAN09CPg_4AGL-_oofC_YPtOVBUJ1gv0y06WNkDTDbiAvBweWlwfRBEKsQMu5o6R/s640/blogger-image-1774779256.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-Sx54T_94rVpAZvaQt5Ylxu013dzIQudPKITPy-vaFgQBaNtCZ_V3rDyH1qN_hNJs_gjhun9rbH4UAN09CPg_4AGL-_oofC_YPtOVBUJ1gv0y06WNkDTDbiAvBweWlwfRBEKsQMu5o6R/s640/blogger-image-1774779256.jpg"></a></div>There were a few ankle twists at the finish, my cuts were nothing to worry about. The poor guy from earlier was listed as a DNF. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Manley recovery </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizjhXUgcYlUO3ZVdVYRiPh1KXvWfVppS3eqfxeqtR5SemIEHQMdFEmPcLINZINY4MaYMkgehXhN9YENKjxCjIR-HiM5jkzuyuhzDb7_auzU4oe_6J97fCvJpvEqr1tNTw6a8P_F9zjHQgE/s640/blogger-image-1844843061.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizjhXUgcYlUO3ZVdVYRiPh1KXvWfVppS3eqfxeqtR5SemIEHQMdFEmPcLINZINY4MaYMkgehXhN9YENKjxCjIR-HiM5jkzuyuhzDb7_auzU4oe_6J97fCvJpvEqr1tNTw6a8P_F9zjHQgE/s640/blogger-image-1844843061.jpg"></a></div>A day lazing around beaches followed. This race was totally different from anything else I've ever run, a unique thrill.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZdMQMlwxMR84nqoqcj5tYX_MeOXkwgOZ7wmqJWM0SdqWui2Hm1IRtFQTwqubf_frtfocYbGXKNmF3H8UYLmSs7dULGT6tGGPHKYFMBsw-YkwtsV-Kp4IX1grf9c6lslkNMH3lXTZLHBW8/s640/blogger-image-1756094507.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZdMQMlwxMR84nqoqcj5tYX_MeOXkwgOZ7wmqJWM0SdqWui2Hm1IRtFQTwqubf_frtfocYbGXKNmF3H8UYLmSs7dULGT6tGGPHKYFMBsw-YkwtsV-Kp4IX1grf9c6lslkNMH3lXTZLHBW8/s640/blogger-image-1756094507.jpg"></a></div>A great urban escape, not that Sydney needs to be escaped from. </div><div class="separator" style="clear: both;"><br></div>The film: <a href="https://youtu.be/LzqpaPnBOrg" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">https://youtu.be/LzqpaPnBOrg</a></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-25840652430930186262016-04-21T18:31:00.001-06:002016-05-08T09:17:51.199-06:002xu Compression Run Singapore 10k: steamed runners<div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Location, location</b></span></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There are destination races, or if going on a normal holiday, races at your destination. This was certainly the latter, the South Asian climate not great for poor hot weather runners like me. </span></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>Plane fun</b></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi3C1hWVsdYA22JQ6_EgvuZx0BGNhzZSmYXRUrpt9C9PaLKzXP4QHMkEl_zbCXalLDvMsMlXioGPtmEc7hRUcUehY666DbXEw4bEqchZDGPhr1jDdGf29EipzGfqsi2QEvEOfJqw0sh8ZA/s640/blogger-image-939644297.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi3C1hWVsdYA22JQ6_EgvuZx0BGNhzZSmYXRUrpt9C9PaLKzXP4QHMkEl_zbCXalLDvMsMlXioGPtmEc7hRUcUehY666DbXEw4bEqchZDGPhr1jDdGf29EipzGfqsi2QEvEOfJqw0sh8ZA/s640/blogger-image-939644297.jpg"></a></div><div class="separator" style="clear: both;">With the private jet being serviced, we had to fly economy, changing planes twice. We had just enough time to pick up some wasabi biscuits on the way through Tokyo. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Steamy running </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUFQYNH9MgqNNyIq1CutcNUIE2ApC0v7EKwfGb1ju07lyFZKHjIwrixl3E06DmNXHs8eBND1N1Ytb6fNybMwFRjEEDGvp7LJZ0WMcNeG9JFucyA4Wc9e8FdYFZ-jBhuBcfnryMc9_IgSn0/s640/blogger-image-489629313.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUFQYNH9MgqNNyIq1CutcNUIE2ApC0v7EKwfGb1ju07lyFZKHjIwrixl3E06DmNXHs8eBND1N1Ytb6fNybMwFRjEEDGvp7LJZ0WMcNeG9JFucyA4Wc9e8FdYFZ-jBhuBcfnryMc9_IgSn0/s640/blogger-image-489629313.jpg"></a></div>Hot and hotter are the two temperatures. Running anywhere near your quickest is impossible even in the middle of the night. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLEqlMal9wtklD36VMl7waMWJSeMwfWnG8-Znhjx-6RD1l9uyx5LGSZJvT8ypmfNuskaIk72O384hMRonMyhPYEoR5hLE-jxSIKXxRMaBakgBunvZkOa43F63HgIIjNbqK_2GNuX8Rp9SZ/s640/blogger-image-2011722138.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLEqlMal9wtklD36VMl7waMWJSeMwfWnG8-Znhjx-6RD1l9uyx5LGSZJvT8ypmfNuskaIk72O384hMRonMyhPYEoR5hLE-jxSIKXxRMaBakgBunvZkOa43F63HgIIjNbqK_2GNuX8Rp9SZ/s640/blogger-image-2011722138.jpg"></a></div>The race didn't actually start at 3, that's just Singaporean thoroughness. The half marathon did start at 5am though, a full 2 hours before sunrise and the 10k start. There was a 5k too, and I was tempted to do this due to the heat but thought the 10 would look better on camera. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjZhMOODk3owcysLs3zIuPH_wBDMPqJMhb4J59O9mBe6djr-PtFWAZMnostduHb-fFCaPl6Rd7ekZwcoXNZYMhb-1F1cLL6xhkDCuX1xFdi0BQVPHadO_XrhckrurKActdv5OWQLcozAbB/s640/blogger-image--1510799541.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjZhMOODk3owcysLs3zIuPH_wBDMPqJMhb4J59O9mBe6djr-PtFWAZMnostduHb-fFCaPl6Rd7ekZwcoXNZYMhb-1F1cLL6xhkDCuX1xFdi0BQVPHadO_XrhckrurKActdv5OWQLcozAbB/s640/blogger-image--1510799541.jpg"></a></div>Even so, the malfunctioning sauna that is the Singapore weather would make dehydration the limiting factor in a 10k. I knew it was going to have me sweating from places I usually don't...</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwxnE8NeHc8daeLZtuE5jT2Yu9qwTUBRnHmM_muUWTTN384YOuQ_oF2gSslPuvGG4DZeX1hWfEFg4W5lRGyQndO_DXjUbt7Fxzd13Wfaxww6aDzpUhxzIapBFEaQHWPL2-xlcBOPy4_EuJ/s640/blogger-image-574896205.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwxnE8NeHc8daeLZtuE5jT2Yu9qwTUBRnHmM_muUWTTN384YOuQ_oF2gSslPuvGG4DZeX1hWfEFg4W5lRGyQndO_DXjUbt7Fxzd13Wfaxww6aDzpUhxzIapBFEaQHWPL2-xlcBOPy4_EuJ/s640/blogger-image-574896205.jpg"></a></div>...although I was hoping the consequences wouldn't be too bad. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Start your engines </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK99_yfBoRWuHvKJG1mNXsjPdyPQl9JpA0Ar2tfz2oyTidr7qjtBlVWFtOqeH48saJkMpsMZkvVSGXn08SEsSlrUeU10Wv9tABi9gfl_g_-EScpTqJ0F_x5nQXUVHaAIFBE29PnXT6f4rM/s640/blogger-image-697964164.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK99_yfBoRWuHvKJG1mNXsjPdyPQl9JpA0Ar2tfz2oyTidr7qjtBlVWFtOqeH48saJkMpsMZkvVSGXn08SEsSlrUeU10Wv9tABi9gfl_g_-EScpTqJ0F_x5nQXUVHaAIFBE29PnXT6f4rM/s640/blogger-image-697964164.jpg"></a></div>Singapore hosts an F1 race every September, held at night. This race started from the F1 grid. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZGVjUsOUjlhM1qxSGpeV9O7saXdb_GjkSzuDcI4C4spPQmauGpfIcVzodoOo1U1qpYqQqsdPHKpFFhDtcHyzVWNC5WOqN6IR2bZoSUG6m2zIzNZMtoxfr76gbSrW3kaKCFTg9AqgXl8aX/s640/blogger-image--1358464257.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZGVjUsOUjlhM1qxSGpeV9O7saXdb_GjkSzuDcI4C4spPQmauGpfIcVzodoOo1U1qpYqQqsdPHKpFFhDtcHyzVWNC5WOqN6IR2bZoSUG6m2zIzNZMtoxfr76gbSrW3kaKCFTg9AqgXl8aX/s640/blogger-image--1358464257.jpg"></a></div>The race was fuelled by a happy soy protein bar. Overall, it would be a question of running the fastest possible constant pace without dehydration forcing me to slow late on. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-SXbLt0n7P1UuU-ZfnRLfpDzVJOiICMitAJG1MUNrVIbqoJ2iJGQ1reGlLQqRoKC5c6IraQdTmxHYNX8G3lDTakLK1wqgq4_t_ZZTPZx1_G695pAJPw930PfjatHWDdL0rghuFKTMPFot/s640/blogger-image--1191614800.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-SXbLt0n7P1UuU-ZfnRLfpDzVJOiICMitAJG1MUNrVIbqoJ2iJGQ1reGlLQqRoKC5c6IraQdTmxHYNX8G3lDTakLK1wqgq4_t_ZZTPZx1_G695pAJPw930PfjatHWDdL0rghuFKTMPFot/s640/blogger-image--1191614800.jpg"></a></div>30 degrees at the start line. A feeling of freedom in a way - no pressure to get a quick time. Just don't drop any litter - the MC said plain clothes officers would be on course handing out $300 spot fines for those that did. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcTw-n6h3W_gtg6UaClFpXpq5cOX2S3YXDitmriHCxrMWBY7p_Sns648crmAU0jFTZsaPX4ywDEvIklPCl5DgR1C6VW9CqTbQXAMy_CzyAsgXnkg-XJQKO-ag2dMjC0J_KP88FeD-HrnYR/s640/blogger-image-35765001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcTw-n6h3W_gtg6UaClFpXpq5cOX2S3YXDitmriHCxrMWBY7p_Sns648crmAU0jFTZsaPX4ywDEvIklPCl5DgR1C6VW9CqTbQXAMy_CzyAsgXnkg-XJQKO-ag2dMjC0J_KP88FeD-HrnYR/s640/blogger-image-35765001.jpg"></a></div>Big brother announcement duly out of the way, a karaoke-aerobics warm up ensued. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivJf_2TG_xLFhC3jGzdskAVtIDEr3n30gM5Xrvv9YSKRP42kUWHE2838ChhyRPRk2pwrl-GIgWQSSpyssmHGyfkQwmAeYEr9Ykc0zpaEjrrucFjgeg7aMVXl23hT92r3JU6m03Kn0mjCsl/s640/blogger-image--877244143.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivJf_2TG_xLFhC3jGzdskAVtIDEr3n30gM5Xrvv9YSKRP42kUWHE2838ChhyRPRk2pwrl-GIgWQSSpyssmHGyfkQwmAeYEr9Ykc0zpaEjrrucFjgeg7aMVXl23hT92r3JU6m03Kn0mjCsl/s640/blogger-image--877244143.jpg"></a></div>I was slightly baffled by that, but it kept the startline in a light mood. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij02nfSQtrzTR6JSauKP67yjxGAcy2qFVp0kMoxYG3e4BkZpLIIJS6mByJGOImMe4IlTwIkNRs8CeWRiP82Ndw4n4TcWZN-EaxuFI7HyIgJlEwhwT7LNY0Hvl_yyFaAniCJ-Uz4DzER4U_/s640/blogger-image--494314339.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij02nfSQtrzTR6JSauKP67yjxGAcy2qFVp0kMoxYG3e4BkZpLIIJS6mByJGOImMe4IlTwIkNRs8CeWRiP82Ndw4n4TcWZN-EaxuFI7HyIgJlEwhwT7LNY0Hvl_yyFaAniCJ-Uz4DzER4U_/s640/blogger-image--494314339.jpg"></a></div>I started a little far back in hindsight, although at the time I felt no need to barge my way to the front. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfG0B3a9RsijtIpULXigx3LtA0BLo2PT_3gpZkMoN4BdSRXRedZE4ghC7YGUjXWbfag19rIO6zdD7-e2t-cDc6sn8UZshh5JZzPtQ1spgG3LNZuA_cRiu4BfagkmQ2qqm3ABPyKvm1LfPC/s640/blogger-image--128406366.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfG0B3a9RsijtIpULXigx3LtA0BLo2PT_3gpZkMoN4BdSRXRedZE4ghC7YGUjXWbfag19rIO6zdD7-e2t-cDc6sn8UZshh5JZzPtQ1spgG3LNZuA_cRiu4BfagkmQ2qqm3ABPyKvm1LfPC/s640/blogger-image--128406366.jpg"></a></div>It was the shuffliest start I've ever had to a race. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>The Dukes of Humid</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1TPNplQon5vTaplh2L7Y5HwcpMi7ADrAt4SGvm8fpukvahMdFmPqjcxfZzXm1bVLxkH1E6N5MrOeg6arKRxuXYIMpYVG7FNxmx-DTg5znI5ru4hKc-glKiEXHCA1kueuZpd-A9g5CFQFJ/s640/blogger-image--1243512495.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1TPNplQon5vTaplh2L7Y5HwcpMi7ADrAt4SGvm8fpukvahMdFmPqjcxfZzXm1bVLxkH1E6N5MrOeg6arKRxuXYIMpYVG7FNxmx-DTg5znI5ru4hKc-glKiEXHCA1kueuZpd-A9g5CFQFJ/s640/blogger-image--1243512495.jpg"></a></div>It was the start of a morning's weaving. The track was nice and wide for the start before joining the public road, so plenty of passing space. I wasn't exactly flying past everyone, though I think that many were probably starting too quickly. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirBNfVZ7RYBDQeNrKgQwj0aY07PAjvWQvWXjtqf3SwPhUwE5TCM4wlQSrRB8tj3KAeIZydcz2t3csY8ER7zCt4D90x5H2cOns-hH9pUwxG8ZlAC_1gS-iWjvq009CBQyb0-IgaNIjOqc0r/s640/blogger-image-494689614.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirBNfVZ7RYBDQeNrKgQwj0aY07PAjvWQvWXjtqf3SwPhUwE5TCM4wlQSrRB8tj3KAeIZydcz2t3csY8ER7zCt4D90x5H2cOns-hH9pUwxG8ZlAC_1gS-iWjvq009CBQyb0-IgaNIjOqc0r/s640/blogger-image-494689614.jpg"></a></div>The first drink station was just 1.5k into the race. Knowing the benefit it would have, I poured water on my head. I made sure not to miss the bin, or else it would become a very expensive shower. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1yNpFVXEK7Wci4McyuUXtBXNReB4ms9qfAh4wSjBZjvwUE8qEnb7aSsmHRlKNv0z3bojXDkvGdpXi6rdG2-1ob2ECPkvOCcDxb8tUTu2MP6ZwF6MHiFOL7jq-kV2pU8bmqBYjBxGqWoy9/s640/blogger-image-840516986.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1yNpFVXEK7Wci4McyuUXtBXNReB4ms9qfAh4wSjBZjvwUE8qEnb7aSsmHRlKNv0z3bojXDkvGdpXi6rdG2-1ob2ECPkvOCcDxb8tUTu2MP6ZwF6MHiFOL7jq-kV2pU8bmqBYjBxGqWoy9/s640/blogger-image-840516986.jpg"></a></div>Around the national stadium and cross a footbridge to the other side of the bay, then the halfway point and aid station with bananas. If I'd been doing the half, it would've definitely been worth stopping. I had started passing a few walking halfers at that point. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWc8trVLp_9Gg9zeoc6dv8BVX3tDJbWc1Gf1XSBq2VAKxkdNP2x8TWM2XiSSIF4QrPkg-D01ZjhqdslLboNbAuUb76pxAAM70fPPViqIc7Zg8LJIR5pMl6VG79D3MYA58qfpCNjccL4jGu/s640/blogger-image--813567644.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWc8trVLp_9Gg9zeoc6dv8BVX3tDJbWc1Gf1XSBq2VAKxkdNP2x8TWM2XiSSIF4QrPkg-D01ZjhqdslLboNbAuUb76pxAAM70fPPViqIc7Zg8LJIR5pMl6VG79D3MYA58qfpCNjccL4jGu/s640/blogger-image--813567644.jpg"></a></div>The sun was now well and truly up, adding its rays to the already fearsome heat. Pace was a good even 4:40/ km. I had sped up a couple of times, but at just 10 seconds per k faster all it took was about a minute to feel myself dehydrating much quicker. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Half time</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVdhVGXNI9p60LSya9BUjiY1WH2E1jdg0VnxbSosA8ky2SnQQFQa70FfZyzk4VDDpZjWNGXEJ9cyev4CekY-epcA274PLHmR95IGSLykVvS8yzRRD49uS7515kpWfIDCGz02xPLTPUC1BB/s640/blogger-image--1212778822.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVdhVGXNI9p60LSya9BUjiY1WH2E1jdg0VnxbSosA8ky2SnQQFQa70FfZyzk4VDDpZjWNGXEJ9cyev4CekY-epcA274PLHmR95IGSLykVvS8yzRRD49uS7515kpWfIDCGz02xPLTPUC1BB/s640/blogger-image--1212778822.jpg"></a></div>Just before the barrage which crossed back over the bay (above), the half and 10k courses joined up. It was the 16k mark for them, and there were a great many who had taken 2 and a half hours to get there. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeULdJP7YmpzxlH1ou77pp6gdri8an2GSbSNWNbXl-T9xfmK0GIViTA6zXmYWyWKHGL-b29AQo3XcDx4izMZJPGHYVh-2VAtrV1h7Oe8GOoWFAXCeOOz-4AkmnrbqWIzC91JrYKeMGjYlL/s640/blogger-image--1354348114.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeULdJP7YmpzxlH1ou77pp6gdri8an2GSbSNWNbXl-T9xfmK0GIViTA6zXmYWyWKHGL-b29AQo3XcDx4izMZJPGHYVh-2VAtrV1h7Oe8GOoWFAXCeOOz-4AkmnrbqWIzC91JrYKeMGjYlL/s640/blogger-image--1354348114.jpg"></a></div>It was almost like being at the start again, except I was by now (7k) drenched many times over. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Sweaty kick</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0lGKj_ddPhUK09EZgm7rqoMp4-19vHJrti6zaU6C9OzlptjivNEv683FasP7otks2zckVtb_NY8DFwnHro2AOd_XXcGVtlszeqEj7MAPXqzKIWNx3ysD2VBwvvDZEUMhAUunuLQGdwtos/s640/blogger-image-602554039.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0lGKj_ddPhUK09EZgm7rqoMp4-19vHJrti6zaU6C9OzlptjivNEv683FasP7otks2zckVtb_NY8DFwnHro2AOd_XXcGVtlszeqEj7MAPXqzKIWNx3ysD2VBwvvDZEUMhAUunuLQGdwtos/s640/blogger-image-602554039.jpg"></a></div>The last k was over the marina once more, without halfers, joining them again after crossing the bridge. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiz2Eg6Tpo0bzymhBRy32Q3bx4466KJBWKSliui5QcDi5C4Co1XJYN-JKWtthyphenhyphen8agoLFvoisMCTI4jFCogp8kV0YRakr-bForGFt94CRvE5F5n9g79EUOjEcRRVRVj0nIo7urSoGZ9Mk02/s640/blogger-image--960691797.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiz2Eg6Tpo0bzymhBRy32Q3bx4466KJBWKSliui5QcDi5C4Co1XJYN-JKWtthyphenhyphen8agoLFvoisMCTI4jFCogp8kV0YRakr-bForGFt94CRvE5F5n9g79EUOjEcRRVRVj0nIo7urSoGZ9Mk02/s640/blogger-image--960691797.jpg"></a></div>The finish was finally close enough not to worry about dehydration and go for the line. I managed to overtake a couple more 10kers on the way. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9SbfCtncihhjc3WxengZflLwjk06NvYdhuqjKOvHDLEuhgv-ZubKY6kuxx4ieSB8uH4-NrIaf6QkTegE7wkdxuWZFFofmFF_F83Kh-BiAsNncfHGrJEZ75YCiT8J9kGbN0sVP2mp9YewD/s640/blogger-image--525166022.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9SbfCtncihhjc3WxengZflLwjk06NvYdhuqjKOvHDLEuhgv-ZubKY6kuxx4ieSB8uH4-NrIaf6QkTegE7wkdxuWZFFofmFF_F83Kh-BiAsNncfHGrJEZ75YCiT8J9kGbN0sVP2mp9YewD/s640/blogger-image--525166022.jpg"></a></div>It was a crowded finish, with a lot of very worn-out halfers. Even if you're local, the weather is very runner-hostile. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ZpBXjiLnrO_HQTlQeJEoQTSSmcv50nUjoSL_nRgiWF-oBrSyk5WwAwbjk4XOCJk6jfcniA-smznkTosjT7gU7g3nyhvWdm-44ubGrjV6nhBziCeMN9Re7AeJJuAnmcq8WURO1XxCIzPc/s640/blogger-image-1935087083.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ZpBXjiLnrO_HQTlQeJEoQTSSmcv50nUjoSL_nRgiWF-oBrSyk5WwAwbjk4XOCJk6jfcniA-smznkTosjT7gU7g3nyhvWdm-44ubGrjV6nhBziCeMN9Re7AeJJuAnmcq8WURO1XxCIzPc/s640/blogger-image-1935087083.jpg"></a></div>There wasn't time or space to celebrate my finish of 46:00. That's the slowest 10k race I've ever run. In 30-35 degree heat however, I had executed the perfect race. I had been aware of that since about one third distance. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJgLd7nI93J3qY-BSWe1YTmlEwI-grVsx4xY9M7AkUNuv8oM4Oa5GIaOIJK9KDGAuDt1l_CnOzwtTeQvDB9JGCy0ZMhliEThcSqoqt5MUhlPcLHmD34QIZACfcCFOUEYMCLmrmVB8rV666/s640/blogger-image-1937320892.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJgLd7nI93J3qY-BSWe1YTmlEwI-grVsx4xY9M7AkUNuv8oM4Oa5GIaOIJK9KDGAuDt1l_CnOzwtTeQvDB9JGCy0ZMhliEThcSqoqt5MUhlPcLHmD34QIZACfcCFOUEYMCLmrmVB8rV666/s640/blogger-image-1937320892.jpg"></a></div>After the finish, runners were handed "pokari sweat", bananas and head cloths kept in icy water. Altogether a great recovery package. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimLRDjXHwAnesgdtk_GyfQlbCItBduYD60C0m3QDNehn-FxOpwz5h8LXXkUIi49EpVuW0S4kI2A7x_ctAIvWoIpl_hNk5R9gpMPYQnP1B_k_hvgG0PDVvCERXl1JHYRKIcRqBx0uv8V8TL/s640/blogger-image--67194980.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimLRDjXHwAnesgdtk_GyfQlbCItBduYD60C0m3QDNehn-FxOpwz5h8LXXkUIi49EpVuW0S4kI2A7x_ctAIvWoIpl_hNk5R9gpMPYQnP1B_k_hvgG0PDVvCERXl1JHYRKIcRqBx0uv8V8TL/s640/blogger-image--67194980.jpg"></a></div>All I did was overtake people while I ran every single kilometre between 4:38 and 4:42 except the last 2. I must've started 200 places back, and was a bit surprised to learn that I had got up to 24th place out of 2,148 by the end. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCcTuuid727_ynrv_Cticor2dRV6LzF05Kx_rUUcVMQ8bN8-PjaQ3jZ89AARVdKRgacSyAdQYrTaj0jD9ggQcQUhiDNhMJs-kokf6qlWWsKT5OcOkUH3CDcbcNegeqCbPklzvBSNoY1Q6Z/s640/blogger-image--910119289.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCcTuuid727_ynrv_Cticor2dRV6LzF05Kx_rUUcVMQ8bN8-PjaQ3jZ89AARVdKRgacSyAdQYrTaj0jD9ggQcQUhiDNhMJs-kokf6qlWWsKT5OcOkUH3CDcbcNegeqCbPklzvBSNoY1Q6Z/s640/blogger-image--910119289.jpg"></a></div>Singapore is far too hot for distance training, but is a picturesque setting for a race. </div><div class="separator" style="clear: both;">The climate goes a long way to explaining the mass of 3 hour half marathoners I overtook. It's impossible to effectively develop speed or endurance with such constant heat. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghZzFHdUf6QH034lKYkCb6g51F_Mj6MqO47OdN-3EA3E6xXqfXR8Qq1__c2B1xWt_ZWa4jQn3i2mzjIfV97DAuyI9hHd4naTdSOFItzW51JkIdV8WYu6bwVK863vjaMYpWzcicM2-7j7pj/s640/blogger-image--369418624.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghZzFHdUf6QH034lKYkCb6g51F_Mj6MqO47OdN-3EA3E6xXqfXR8Qq1__c2B1xWt_ZWa4jQn3i2mzjIfV97DAuyI9hHd4naTdSOFItzW51JkIdV8WYu6bwVK863vjaMYpWzcicM2-7j7pj/s640/blogger-image--369418624.jpg"></a></div>Once you're done though, there's no shortage of options to cool down. Recovery is important...</div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com0tag:blogger.com,1999:blog-2075636579591141841.post-60721667616057741232016-03-30T04:28:00.001-06:002016-04-17T07:38:49.068-06:00On the run in South Asia<div>Holiday, good to get away. We really did get away this time, to Singapore and Sydney. I found races to do in each city, will leave greater detail for later once <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">GoPro pictures are ready. </span></div><div><br></div><div><b>Singapore</b> </div><div><br></div>You know you're not in Canada (or Kansas, Dorothy) when you see a lizard walking casually down the street. Going outside I'd be hit with such a heat blast, it gave me pause for thought: "back inside?"<div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX3-TWHOwmXF7ui7PnpHp0fNcgHTyKksnSZ9aZvrfpETag6KHZD90cCLFGDyvbguluEI5mk3dHHEPdJaluAhVAllzaLlfymidL3L1NOmroWkuX0UuZKopzWKY_t7_h2p9qb0PKn6_ng1kw/s640/blogger-image--590515913.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX3-TWHOwmXF7ui7PnpHp0fNcgHTyKksnSZ9aZvrfpETag6KHZD90cCLFGDyvbguluEI5mk3dHHEPdJaluAhVAllzaLlfymidL3L1NOmroWkuX0UuZKopzWKY_t7_h2p9qb0PKn6_ng1kw/s640/blogger-image--590515913.jpg"></a></div></div><div>Near enough to the equator that daylight hours only vary by about half an hour during the year, the heat and humidity is a similar story. I started my first run before dawn, and even then it's like running in a malfunctioning sauna. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhohUnfK043NE-boJpzbko5HGhzlI7CK_SdmpMHUR_xC9PizkwgHDAQcmHaEYqcZ3yYhvdB5hHbLzKw-tovw8wBp77vY5gDpqRHCov4aBbg6UglRb5RzCb3UZ3iJAiJZpayE7FTvA75X48f/s640/blogger-image-511153094.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhohUnfK043NE-boJpzbko5HGhzlI7CK_SdmpMHUR_xC9PizkwgHDAQcmHaEYqcZ3yYhvdB5hHbLzKw-tovw8wBp77vY5gDpqRHCov4aBbg6UglRb5RzCb3UZ3iJAiJZpayE7FTvA75X48f/s640/blogger-image-511153094.jpg"></a></div>Soaked in sweat within 2 minutes, it does have its compensations, such as the harbour front view. </div><div><br></div><div><b>Pre-race recalculations </b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEfMTdbPebF2YiJWhdo-6_9Nn-IKEWdqofYPbah5xCB0WHYOVsCasju_G9V9vxIusIkBZzPA9YmWDete-_bStNk09-DvbfLWkm6Hxjofk8WONwIqzp6q30qUrfRMryU72rW770M6bL0jj0/s640/blogger-image-8691207.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEfMTdbPebF2YiJWhdo-6_9Nn-IKEWdqofYPbah5xCB0WHYOVsCasju_G9V9vxIusIkBZzPA9YmWDete-_bStNk09-DvbfLWkm6Hxjofk8WONwIqzp6q30qUrfRMryU72rW770M6bL0jj0/s640/blogger-image-8691207.jpg"></a></div>It turned out that I ran most of the race route of the upcoming 2xu compression 10k run on my first outing. This first experience of morphing into a small salty puddle had me reassessing my goals: <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">before landing in Singapore I thought 42 minutes would make a good hard tempo run. First step outside the airport instantly changed this to 45 minutes. 5 minutes into the first run changed it again to getting to the finish line and being able to correctly answer "what's your name?" </span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>Humidex tourism </b></span></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsZ88lX61PbarG-cReO3ZDsWQyibhUrioE5k7TW73XRwy53VqRA5nM5FstAp9Y6oWu1REMIVX8_z0BHDsVkXVWl7N4WA1qYOAq_WLAoRi83m5YJ8tI2E3Pg6nQ3fa7X1ZEqTR_0uzjtAq/s640/blogger-image--2079554939.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsZ88lX61PbarG-cReO3ZDsWQyibhUrioE5k7TW73XRwy53VqRA5nM5FstAp9Y6oWu1REMIVX8_z0BHDsVkXVWl7N4WA1qYOAq_WLAoRi83m5YJ8tI2E3Pg6nQ3fa7X1ZEqTR_0uzjtAq/s640/blogger-image--2079554939.jpg"></a></div>Much of the holiday was about keeping as cool as possible, such as the spectacular Marina Bay Sands rooftop pool. I was the only one there without a selfie stick.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipJgsZnK0gUZaxoFiSBUdd32aidGwnYGlBzcH0GRfQHv_UxSGiEX5yjJcverLB5ZKMMQY4dDkkWNxozYQywa6Y23dM5j2yR5vFYXU1N3JP40MK8r5KEb3NfWMCNpJ475J277J9FEl2TnPk/s640/blogger-image--1097750017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipJgsZnK0gUZaxoFiSBUdd32aidGwnYGlBzcH0GRfQHv_UxSGiEX5yjJcverLB5ZKMMQY4dDkkWNxozYQywa6Y23dM5j2yR5vFYXU1N3JP40MK8r5KEb3NfWMCNpJ475J277J9FEl2TnPk/s640/blogger-image--1097750017.jpg"></a></div></div><div>I slept in and started my second run late. The humidity was ferocious, you notice yourself dehydrate very quickly. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4hfTCPg0TluwumFqXoG0evQmxh1PGNgwKHzz-RxJJFOPbAfFp4CvifjO0V32Vxenn8RzJ_Rc9L8h9nbmwy9Pcl1fmWia1gLcD-N0CcFPqp6Kp0ez9C7kdNkj2hGS5F8rFoWWgyKkbeOC2/s640/blogger-image--1329044281.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4hfTCPg0TluwumFqXoG0evQmxh1PGNgwKHzz-RxJJFOPbAfFp4CvifjO0V32Vxenn8RzJ_Rc9L8h9nbmwy9Pcl1fmWia1gLcD-N0CcFPqp6Kp0ez9C7kdNkj2hGS5F8rFoWWgyKkbeOC2/s640/blogger-image--1329044281.jpg"></a></div>A good chance to see the F1 track (a night race - daytime would be too punishing), also doubling as the race start/ finish. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQS_noNul5c0DwefUoVdnlARN5LQZo0uUAmclmeA3zq7Bl6CwFBKKCEaQfCWWR04xv_t0TO6DkEjtB1WJ7KUeBJjjWuJKku8xDoqJMUIsmGDqzyM_XqhRyqijqrdOQCQJa-JQy8GadBYCu/s640/blogger-image-1290236477.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQS_noNul5c0DwefUoVdnlARN5LQZo0uUAmclmeA3zq7Bl6CwFBKKCEaQfCWWR04xv_t0TO6DkEjtB1WJ7KUeBJjjWuJKku8xDoqJMUIsmGDqzyM_XqhRyqijqrdOQCQJa-JQy8GadBYCu/s640/blogger-image-1290236477.jpg"></a></div>Later on, my wife did some window shopping while I took advantage of some stores handing out free diuretics. </div><div><br></div><div><b>Hottest race ever</b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBWFIS86rJ_0tPcavi_dGNsp4NUInbbeWgEjrK7-YgTacETy1EFmBmy_n5zIZXTT2CV4H-ZImp5t99RsGHd7hrb1xTMtdYAwVR7Wvq2WaTnJd6-V6CzIsG3ZdulXVW6dOaj5FiMU7wStDi/s640/blogger-image-1987998816.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBWFIS86rJ_0tPcavi_dGNsp4NUInbbeWgEjrK7-YgTacETy1EFmBmy_n5zIZXTT2CV4H-ZImp5t99RsGHd7hrb1xTMtdYAwVR7Wvq2WaTnJd6-V6CzIsG3ZdulXVW6dOaj5FiMU7wStDi/s640/blogger-image-1987998816.jpg"></a></div>Starting at the crack of dawn, I let the state of my hydration be my guide. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjETN_h_nRgNa-bmTPpXFawzA63FzVy1ww2vhwn7v6UAXAq9FOYlbmsYsRTcDOmQj6SBW6ux_hwvYz9zQAbonZg-BrFT8HsjeKQ1piK9E38qenQ6K_RPvlXs4ppVz9n_9eNBV6G5yQ-cLWE/s640/blogger-image-549571717.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjETN_h_nRgNa-bmTPpXFawzA63FzVy1ww2vhwn7v6UAXAq9FOYlbmsYsRTcDOmQj6SBW6ux_hwvYz9zQAbonZg-BrFT8HsjeKQ1piK9E38qenQ6K_RPvlXs4ppVz9n_9eNBV6G5yQ-cLWE/s640/blogger-image-549571717.jpg"></a></div></div><div>It worked extremely well: evenly paced throughout, spectacular views, and continual making up of places. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAFGgv-RsRdUYm_gzf18A6xp-spRLICFygbfA0W6FCix94D0LXwfvUr9mc5q1fmB8y0FCVzjYK1dfPkVsAavjfGDWOM_SfxCykyylXMAmKLhlGmfXVrfWWKM_e-Wh1_-rHwVOocGxEsCzp/s640/blogger-image-471501650.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAFGgv-RsRdUYm_gzf18A6xp-spRLICFygbfA0W6FCix94D0LXwfvUr9mc5q1fmB8y0FCVzjYK1dfPkVsAavjfGDWOM_SfxCykyylXMAmKLhlGmfXVrfWWKM_e-Wh1_-rHwVOocGxEsCzp/s640/blogger-image-471501650.jpg"></a></div></div><div>There was always room to overtake the suffering half marathoners - they started at 5am - and bring it to the finish. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOYicBBOxALR2_h4NRTY4VxTbKvY-7w9ROU-IVvsRF-cgscTPAhzxjbk0JRzcMNK5UZ6ULjLN3hiEoC7XJ5yt2i_CIqQAb01I6eRf4eAU_Y6_IDbpYdJ3NoUSiCqeWMQyya5atnQBll4cd/s640/blogger-image-648751187.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOYicBBOxALR2_h4NRTY4VxTbKvY-7w9ROU-IVvsRF-cgscTPAhzxjbk0JRzcMNK5UZ6ULjLN3hiEoC7XJ5yt2i_CIqQAb01I6eRf4eAU_Y6_IDbpYdJ3NoUSiCqeWMQyya5atnQBll4cd/s640/blogger-image-648751187.jpg"></a></div>A good indication of the conditions: 46 minutes got me 24th place out of over 2,000. </div><div><br></div><div><b>Sydney</b> </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM5cEDIeeP_qP0y1oxe8vTi6bTsyyLdMXob_fJ23hhmWKentrrcfteln554d5q0pCqh-7IeqqX5KUsePSKDZSaOTknxyJ9HKeaHwgVzTRQMvl0Pp4hk93qWYF4irybwGGXlAWx-2bEKB-K/s640/blogger-image-426279943.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM5cEDIeeP_qP0y1oxe8vTi6bTsyyLdMXob_fJ23hhmWKentrrcfteln554d5q0pCqh-7IeqqX5KUsePSKDZSaOTknxyJ9HKeaHwgVzTRQMvl0Pp4hk93qWYF4irybwGGXlAWx-2bEKB-K/s640/blogger-image-426279943.jpg"></a></div>Finally a chance to cool off. A bit. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiClZC1qBu8d1N4sDfqb0GsTlp2FxihQrue4yaRx6S02vxdT_ra8sTADq8tBFWXCVAFhSPE8mwP_B189U2Urn5hvtFAvvtorOOO5Ba_cso3KrkvyHMupgifUbl6TxKcIy-aUf6bQoeyBpai/s640/blogger-image--1801538353.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiClZC1qBu8d1N4sDfqb0GsTlp2FxihQrue4yaRx6S02vxdT_ra8sTADq8tBFWXCVAFhSPE8mwP_B189U2Urn5hvtFAvvtorOOO5Ba_cso3KrkvyHMupgifUbl6TxKcIy-aUf6bQoeyBpai/s640/blogger-image--1801538353.jpg"></a></div>Who let them out? There are cockatoos everywhere, they screech incessantly.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Hq59W4xeGSkdH3LBsxBuKkNIdTzJfi0TESXKaRRzk7P3aa8FIITc1zW_QMJDw2AdnIvvvaAUYeRyFwfmWXpyTlFcu7oe1B1O1Uslz1ixd4Dqipdruov8S-EQbdqZBx2Pr6j2ym6BFvtw/s640/blogger-image--1924335392.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Hq59W4xeGSkdH3LBsxBuKkNIdTzJfi0TESXKaRRzk7P3aa8FIITc1zW_QMJDw2AdnIvvvaAUYeRyFwfmWXpyTlFcu7oe1B1O1Uslz1ixd4Dqipdruov8S-EQbdqZBx2Pr6j2ym6BFvtw/s640/blogger-image--1924335392.jpg"></a></div>Run Calgary in Sydney. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRYzYhE15Nww9S0fpgNzWVZFgr0nBvmrz2_HXnybPL4_10PwpV-zxfQZHH9UCa4M3ur7F32i17PqB5SOa3G1BTeFMSq-ywkHKM4LQItU3Cq1cENmp70_1oMyG1aumaCHLuqmrZY-iWd0vv/s640/blogger-image-1808438258.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRYzYhE15Nww9S0fpgNzWVZFgr0nBvmrz2_HXnybPL4_10PwpV-zxfQZHH9UCa4M3ur7F32i17PqB5SOa3G1BTeFMSq-ywkHKM4LQItU3Cq1cENmp70_1oMyG1aumaCHLuqmrZY-iWd0vv/s640/blogger-image-1808438258.jpg"></a></div>Yes I ran across the bridge. About the 500th quickest time, according to Strava. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3jBhrb8NScUzZEtA7RCYuckJbRQcCdR2deOGCGRChwNag4kX88cInnQuienoEcyg_Ocb8usYh_ePAktO8uC_BX-i7AKPszOhnTF8fK7q9JamShOZW5H3V9_4S-RVLGLgkvgpf7nHWqyjl/s640/blogger-image-1629649424.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3jBhrb8NScUzZEtA7RCYuckJbRQcCdR2deOGCGRChwNag4kX88cInnQuienoEcyg_Ocb8usYh_ePAktO8uC_BX-i7AKPszOhnTF8fK7q9JamShOZW5H3V9_4S-RVLGLgkvgpf7nHWqyjl/s640/blogger-image-1629649424.jpg"></a></div>Every city should have one of these. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUzu01dr67H9d348je_e-FhN-qj6w7XasvMxTzamKGQhLgb1UXhZkt3jlJbER3Gel1k0MVL4RmfKiqCKDtvzmKV_kI1IWSz4NFed_HseuEasbv3bbw_l14zVwTCifoIO0_E5x8pAzgSMw9/s640/blogger-image--595066446.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUzu01dr67H9d348je_e-FhN-qj6w7XasvMxTzamKGQhLgb1UXhZkt3jlJbER3Gel1k0MVL4RmfKiqCKDtvzmKV_kI1IWSz4NFed_HseuEasbv3bbw_l14zVwTCifoIO0_E5x8pAzgSMw9/s640/blogger-image--595066446.jpg"></a></div>A rooftop gym, but it heats up so much you'll think you're in Singapore. </div><div><br></div><div><b>Beaches 'n' stretches</b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuj5cViwSJdwWF5uBFcL8muPHvl5lBYJ5_HcFVGQsogyEpSu9t-7k_p33xuptYYvnKCkuWBzYNicD-qAe2VQtTKp52HsvRj5yd3m-wtHycz-YbfjWmI_OOo8wqfDGmPfdBKpdHWFN66LVx/s640/blogger-image-562769672.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuj5cViwSJdwWF5uBFcL8muPHvl5lBYJ5_HcFVGQsogyEpSu9t-7k_p33xuptYYvnKCkuWBzYNicD-qAe2VQtTKp52HsvRj5yd3m-wtHycz-YbfjWmI_OOo8wqfDGmPfdBKpdHWFN66LVx/s640/blogger-image-562769672.jpg"></a></div>My second run took in some of Sydney's beaches, such as Bondi, above. Sydney's pretty hilly in places, San Francisco style. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPAMP1T6HLjuBB0x6htm1FEoJ_9OL_XPFVci2kCRxgQXLqAqdvEHR04jTt4Wt5ygsnMw4K5rZzfd3fDWTRkSIe21geKqCMos2wLC0DBKEhP1rTQQDRCVfWHXbkOuocDR8IryrSNjB-ZVrk/s640/blogger-image-434106552.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPAMP1T6HLjuBB0x6htm1FEoJ_9OL_XPFVci2kCRxgQXLqAqdvEHR04jTt4Wt5ygsnMw4K5rZzfd3fDWTRkSIe21geKqCMos2wLC0DBKEhP1rTQQDRCVfWHXbkOuocDR8IryrSNjB-ZVrk/s640/blogger-image-434106552.jpg"></a></div>Zoo trip taught me how to do yoga like a koala...</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT9Y21-GC6Ol1TbwUDZWcQKuerMiT7lY64M1fM32IeKpsTjPYBGrGGAYMUmBi530Iilln1rxrOWNRTxOgr6IQg7ZsWrX_aEuN6fXD4HHqDWgciNRXYCu4L-RBYvfhR2ydC9P1_VX-qI8Nu/s640/blogger-image-1640151545.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT9Y21-GC6Ol1TbwUDZWcQKuerMiT7lY64M1fM32IeKpsTjPYBGrGGAYMUmBi530Iilln1rxrOWNRTxOgr6IQg7ZsWrX_aEuN6fXD4HHqDWgciNRXYCu4L-RBYvfhR2ydC9P1_VX-qI8Nu/s640/blogger-image-1640151545.jpg"></a></div></div><div><div class="separator" style="clear: both;">...and how to laze around like a kangaroo.</div></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>An other worldly race</b></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEfhGddLpknHz8vA4oLsxvAEoMcsj0iCJUN_95HvS8n25o_ZU7B8CS-NqCecDwzOakuwkQvfmpyNA2X4JUJ6Kw9i4CW07ij0-_8PWybXAn2bXU3ft1esl93aZYPOyDirA27lJCqSCOUlBe/s640/blogger-image-1877384685.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEfhGddLpknHz8vA4oLsxvAEoMcsj0iCJUN_95HvS8n25o_ZU7B8CS-NqCecDwzOakuwkQvfmpyNA2X4JUJ6Kw9i4CW07ij0-_8PWybXAn2bXU3ft1esl93aZYPOyDirA27lJCqSCOUlBe/s640/blogger-image-1877384685.jpg"></a></div>The Jabulani Challenge, a trail race just outside Sydney, was on during our stay. It was a good way of seeing the outback, 12k of rocks, red sand and gum trees. There was a 22 and a 45k which I felt was too much for a holiday trail race. A steep hill which was more like rock climbing convinced me I'd made the right decision. <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">One runner took a very bad fall in front of me and I had a few minor slips myself. </span></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG5yz49mfVAR-eqatejPel_4-xhUYZcro6-NsvWFWt6dymj145VuXCk70LZH65QnpiQOymc5-yVBpIm6WrsqDifQD-SSxq-5GDphbqDKKFB1GN_4K7DXVEX2CVMJMhxRKOsIHMc-PfMFR9/s640/blogger-image-7587720.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG5yz49mfVAR-eqatejPel_4-xhUYZcro6-NsvWFWt6dymj145VuXCk70LZH65QnpiQOymc5-yVBpIm6WrsqDifQD-SSxq-5GDphbqDKKFB1GN_4K7DXVEX2CVMJMhxRKOsIHMc-PfMFR9/s640/blogger-image-7587720.jpg"></a></div>Great experience though. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggDj2iH4_5WiVIw6pjdgNwG7obbnajGW5wgRaCoAjNSjgNBbrZ4WHUiCg914UYYIK6ffn5v0FQy1n5wa7G4uEKtzvVfuVnALK1n-FaRqu1-R-9Y99_paaSf4oAn6XxkLScJMKmYctezAJV/s640/blogger-image--899050204.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggDj2iH4_5WiVIw6pjdgNwG7obbnajGW5wgRaCoAjNSjgNBbrZ4WHUiCg914UYYIK6ffn5v0FQy1n5wa7G4uEKtzvVfuVnALK1n-FaRqu1-R-9Y99_paaSf4oAn6XxkLScJMKmYctezAJV/s640/blogger-image--899050204.jpg"></a></div>Rooftop pool was a fine place for a gentle recovery workout, overseen by a fleet of cockatoos. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ8H97U-cvRXn5HKZsAmR_boATf650ypo5edXfhuj2ChX_YTjfnRrFO4Jjo3dN4HSflAipcvQFknOd509qTPp4yqTrVAfaMqsCHyHxO4uycHHmIsVumwGbKcnae9uRw1T0do5MdsMew_w2/s640/blogger-image--29194721.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ8H97U-cvRXn5HKZsAmR_boATf650ypo5edXfhuj2ChX_YTjfnRrFO4Jjo3dN4HSflAipcvQFknOd509qTPp4yqTrVAfaMqsCHyHxO4uycHHmIsVumwGbKcnae9uRw1T0do5MdsMew_w2/s640/blogger-image--29194721.jpg"></a></div>I got in one last run, a 4x 1k in Centennial Park, a nice urban space with show jumping grounds in the centre. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitNN4674YYAeVfmaoGiLBrVK8Da2lOqZWeNqBG6uD9dTgRUsspBNP-6oXGBz0PrRlC8ehojDg_ceANxy-KT-B2MEdkJYElbnvhm5umdIiqgSxsd3lNe-HSIeLc3apHLyY4cPyW2nkpjMZc/s640/blogger-image--1984431460.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitNN4674YYAeVfmaoGiLBrVK8Da2lOqZWeNqBG6uD9dTgRUsspBNP-6oXGBz0PrRlC8ehojDg_ceANxy-KT-B2MEdkJYElbnvhm5umdIiqgSxsd3lNe-HSIeLc3apHLyY4cPyW2nkpjMZc/s640/blogger-image--1984431460.jpg"></a></div></div><div>A holiday with races rather than destination races, both countries were fine challenges. The heat and distance traveled don't really lend themselves to quick times, so I made it all an experience from which to come away smiling.<b> </b>& I did. </div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com2tag:blogger.com,1999:blog-2075636579591141841.post-21120060184672794782016-03-23T10:06:00.001-06:002016-03-30T01:02:45.006-06:00Marching On<div class="separator" style="clear: both;">March has been a month of rebuilding, just as February was. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD8B6TuQ7SAUKY3aeV3thWa9k61y8MYV6rs3PzC2hEH6uuOPJuB3G1DhTCVZQ2Cpzv4SHk83Y8nFfqkoNxTzNybk1J2rad4MdynxOgczudb47msD4N_k2av_y7FYSaHST_9z8pje6bnzT8/s640/blogger-image-1733305941.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD8B6TuQ7SAUKY3aeV3thWa9k61y8MYV6rs3PzC2hEH6uuOPJuB3G1DhTCVZQ2Cpzv4SHk83Y8nFfqkoNxTzNybk1J2rad4MdynxOgczudb47msD4N_k2av_y7FYSaHST_9z8pje6bnzT8/s640/blogger-image-1733305941.jpg"></a></div><div class="separator" style="clear: both;">Physio trips once a week, with warm water baths to rubberize the feet, have been going well. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTxIWtvJuK-wr1xNjrAGB9yo2R4YCvSA9PlOVni6NE3Sf_NxHpeN8swbPb9GNSBVMcikAw1W1dQBBonkU6VQyDVGP58s_KrBv-K1Yro0-9jznO8mKYng6Dqfk7Bbk1JGUExJnuF52pcSF-/s640/blogger-image-1662315244.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTxIWtvJuK-wr1xNjrAGB9yo2R4YCvSA9PlOVni6NE3Sf_NxHpeN8swbPb9GNSBVMcikAw1W1dQBBonkU6VQyDVGP58s_KrBv-K1Yro0-9jznO8mKYng6Dqfk7Bbk1JGUExJnuF52pcSF-/s640/blogger-image-1662315244.jpg"></a></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It's all been about rebalancing to fix my gait, as well as addressing the compensating reactions arising from confused legs. </span></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIBKLqsSkGk-MxlxJ7rPN8KM0DTKpygQuEGkR5ynxbIXdYss8Zk4KkY7Hst7Tg0mlFWiNCpI7zN6dCoikJhJpSeF29A9ncX-NqKiEisR_KeLQWZkiPRMPY_b6GUjV947Ua99AoaxvutSgc/s640/blogger-image-1070914481.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIBKLqsSkGk-MxlxJ7rPN8KM0DTKpygQuEGkR5ynxbIXdYss8Zk4KkY7Hst7Tg0mlFWiNCpI7zN6dCoikJhJpSeF29A9ncX-NqKiEisR_KeLQWZkiPRMPY_b6GUjV947Ua99AoaxvutSgc/s640/blogger-image-1070914481.jpg"></a></div>There was the nice surprise along the way of still being capable of a sub-20 5k, with a minor piece of dumb luck gifting me AG 2nd place. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLNaRfz8VbLJ0NvfZP5yZOp-8ujmEwcMTzewvZvgTEuUos9NVMy46p43G7iHKiJcgwy2ifGH0IgLL_1GUmrEP3T63dcxr-9Bb5DkdSOZSjAkWr8w_ALqeubd4OnZiEH_XK8Gssn2NOah8l/s640/blogger-image--148171863.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLNaRfz8VbLJ0NvfZP5yZOp-8ujmEwcMTzewvZvgTEuUos9NVMy46p43G7iHKiJcgwy2ifGH0IgLL_1GUmrEP3T63dcxr-9Bb5DkdSOZSjAkWr8w_ALqeubd4OnZiEH_XK8Gssn2NOah8l/s640/blogger-image--148171863.jpg"></a></div>Between surprise race results and physio trips, there is still some cause for concern as my gait work is at an early stage and my raw endurance has suffered somewhat. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguIfT4QzrtRIkVB8M8dsB8XLX_TC-aqdma6v9Q0PiAzllTTGE0ZWpWmA1NsksM_TZdKJ-LjTcchfiU9tZ9FmN47a5b_TwzaBaVphvEjkkxaD9QVhI_J5GwbThLu11RV9uzFX7JDHEtahul/s640/blogger-image--1387566488.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguIfT4QzrtRIkVB8M8dsB8XLX_TC-aqdma6v9Q0PiAzllTTGE0ZWpWmA1NsksM_TZdKJ-LjTcchfiU9tZ9FmN47a5b_TwzaBaVphvEjkkxaD9QVhI_J5GwbThLu11RV9uzFX7JDHEtahul/s640/blogger-image--1387566488.jpg"></a></div></div><div class="separator" style="clear: both;">The glass is still half full though. At the end of the month I am in Singapore on holiday. The glass is overflowing here, despite the dehydration. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-80215275221287203522016-03-13T16:59:00.001-06:002016-03-16T20:41:59.189-06:00Saint Patrick's 5k Surprise<div class="separator" style="clear: both;">An annual tradition, and usually a time trial on my way to the Scotiabank Calgary Marathon weekend. The build-up had a few twists, some of them literally. </div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>Fixer-upper</b></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRQ84m76Y2xROc1TuhQLYmLgppdOEPsLq4pGeqKdBb5FnLMASC7UZlc63mGQbJWPtIibrQhEfq6AxLHNv-JIQvnS-J8NfgJ1RPi2aJohnCuTm1UD0xOdkQTfsC5Q8oYDk8OJPiCPa9QRB4/s640/blogger-image--1364381180.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRQ84m76Y2xROc1TuhQLYmLgppdOEPsLq4pGeqKdBb5FnLMASC7UZlc63mGQbJWPtIibrQhEfq6AxLHNv-JIQvnS-J8NfgJ1RPi2aJohnCuTm1UD0xOdkQTfsC5Q8oYDk8OJPiCPa9QRB4/s640/blogger-image--1364381180.jpg"></a></div><div class="separator" style="clear: both;">The colour of the wedges is just a coincidence. Far more deliberate have been my efforts at doing exactly as I'm told by my physio, whom I'd been going to for a month before race day.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdY8EIKMBwyrPkMpqrEEzsqgnp6tlljcUlM9eNQCzG0NOg_UpdpkvYvzmqzOXBUae0qBYV-Z7hYXvuPhE-7FGzbjAfPCg9efix45FprfE7C5VuSKjSTW0hRwkl-d90oThlfIgZVRqLXAf4/s640/blogger-image--922333986.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdY8EIKMBwyrPkMpqrEEzsqgnp6tlljcUlM9eNQCzG0NOg_UpdpkvYvzmqzOXBUae0qBYV-Z7hYXvuPhE-7FGzbjAfPCg9efix45FprfE7C5VuSKjSTW0hRwkl-d90oThlfIgZVRqLXAf4/s640/blogger-image--922333986.jpg"></a></div></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The aim has been to fix an imbalance. I've been working on rolling my right foot in more, activating my inner right hip, boosting my core strength and improving gait efficiency. Running less like a crab in other words. Some exercises seem to be trying to address everything on the list all at once. While looking like a fraudulent guru. </span></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQPC9FAlpKXrq8MMgFYzujF-6CXEorF7BqSM0__aLUHaXEmm-zpOQKDMWk7MYV50vomZmKtWmYNnW_dBeNZZuvBuVvYVjcWFoeaS2MU0KW-dsxIjwUTZvkTmpR8SnGqvbEXSAAbEYpzZo0/s640/blogger-image--1703694010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQPC9FAlpKXrq8MMgFYzujF-6CXEorF7BqSM0__aLUHaXEmm-zpOQKDMWk7MYV50vomZmKtWmYNnW_dBeNZZuvBuVvYVjcWFoeaS2MU0KW-dsxIjwUTZvkTmpR8SnGqvbEXSAAbEYpzZo0/s640/blogger-image--1703694010.jpg"></font></a></div><div class="separator" style="clear: both;">I've still been permitted to run, making sure I ask what limits to impose. With all the snow and ice gone, all a runner wants to do is go long, go fast, and go often. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Self-o'ssessment</b></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXVljqIOe8pt_ZIDtO0CgpllgOi-fKXyWl6E8Qe-k7q9Z76kCx7XEt2aGcoUJqTEGmMtd39wMrXXAqo3VndF301vSkq2omAx6iWvpvqHpKoKtJFx27PmCBrvY9rv27epep_1M-gkl5nqI7/s640/blogger-image--925267978.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXVljqIOe8pt_ZIDtO0CgpllgOi-fKXyWl6E8Qe-k7q9Z76kCx7XEt2aGcoUJqTEGmMtd39wMrXXAqo3VndF301vSkq2omAx6iWvpvqHpKoKtJFx27PmCBrvY9rv27epep_1M-gkl5nqI7/s640/blogger-image--925267978.jpg"></a></div></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">So, no speed work since early February, only recently up to 3 runs per week and none longer than 11k. I would've been pessimistic about speed endurance in a 5k but for one thing: I had noticed that I was getting much quicker uphill, almost effortlessly so. I believed that to be my imagination until Strava started telling me otherwise. </span></div><div><br></div><div>All that added up to the usual pre-race conclusion: no real clue how well I would do. A PB was of course not going to happen, but I might just get under 20 minutes. There are 2 inclines of note, so I should handle those better than prior years. </div></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Start at Tickover</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidfeLepTkqnx6jt_LYel_b5SfFvojlUekkIsKG-AzndzQUZ1NS81dWUWSvkt-7wDzcnDuKs9HjKINWOb_SUpeNkcQSm4ZmPb3P0R7iq7aN50wGaASUNs6WmZUzyCfE8uk0f5KI_bEryFdE/s640/blogger-image--1781865724.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidfeLepTkqnx6jt_LYel_b5SfFvojlUekkIsKG-AzndzQUZ1NS81dWUWSvkt-7wDzcnDuKs9HjKINWOb_SUpeNkcQSm4ZmPb3P0R7iq7aN50wGaASUNs6WmZUzyCfE8uk0f5KI_bEryFdE/s640/blogger-image--1781865724.jpg"></a></div>Late to line up and some questionable self-seeding had me starting a bit further back than I wanted. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6Lv5Vd2BKlLhPIq8jpqSdn5nyIurTfQnNNbwAa4tj8jsqCG1K-pO204fV3TGofpAo1DRGA9TyZWIFvt7NCqmxOBSOA3mEqj16uP8P0W1nn3HCv0OI1ql9mANMalI_KpNFgRM6iYFLMZd/s640/blogger-image--1136924577.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX6Lv5Vd2BKlLhPIq8jpqSdn5nyIurTfQnNNbwAa4tj8jsqCG1K-pO204fV3TGofpAo1DRGA9TyZWIFvt7NCqmxOBSOA3mEqj16uP8P0W1nn3HCv0OI1ql9mANMalI_KpNFgRM6iYFLMZd/s640/blogger-image--1136924577.jpg"></a></div>The start was more of a jog than a run.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuayoLW-UXU6K84GLA6JgBGLGYRGk5x65Zg1scwxodEr44XeOv_ASMO41I5LlDlM5U0z3jhirfsymaamIlYz4Yt_cMJpdtjFpFTltql3CSmxuK6U3TO4HeXYsfeoU4X4kve8x_Hk0TtMKu/s640/blogger-image--415906290.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuayoLW-UXU6K84GLA6JgBGLGYRGk5x65Zg1scwxodEr44XeOv_ASMO41I5LlDlM5U0z3jhirfsymaamIlYz4Yt_cMJpdtjFpFTltql3CSmxuK6U3TO4HeXYsfeoU4X4kve8x_Hk0TtMKu/s640/blogger-image--415906290.jpg"></a></div>Spotting an opening, I steamed up the left. "Almost there!" yelled my good buddy Rich, who came armed with a Super Mario sign. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>The Mental-list</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMifn0beowD5iiQF-TyZaBTttNRzoUd51iOUfbamhO0zHkn3ZJO497gay3bWXqtGEvPet61KIeILUK6sMaQmmmNULxwOGUG7tUvJTnYSSrAV2Jx8WeqUnvh3FkKVcZoHi6gJC9cQO8Ccyv/s640/blogger-image-2034244461.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMifn0beowD5iiQF-TyZaBTttNRzoUd51iOUfbamhO0zHkn3ZJO497gay3bWXqtGEvPet61KIeILUK6sMaQmmmNULxwOGUG7tUvJTnYSSrAV2Jx8WeqUnvh3FkKVcZoHi6gJC9cQO8Ccyv/s640/blogger-image-2034244461.jpg"></a></div>First k done in 3:50, quicker than I had thought. Into the second turn, a quick evaluation: big-ish downhill should get me to the halfway point in under 10:00. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiue_eN9_VikwO7q-u5Ca2jdah6ixajUxP59c8Lw7xl4Fv3JEQFSmHxBtEztKnczMnUDp46-Kqy9fZGrUerFgwYhp0i2LLKhGznN9QLE_9YRjIAFQYED_xq47GCP1xnCd6N-tB_qdz7roq/s640/blogger-image--921478741.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiue_eN9_VikwO7q-u5Ca2jdah6ixajUxP59c8Lw7xl4Fv3JEQFSmHxBtEztKnczMnUDp46-Kqy9fZGrUerFgwYhp0i2LLKhGznN9QLE_9YRjIAFQYED_xq47GCP1xnCd6N-tB_qdz7roq/s640/blogger-image--921478741.jpg"></a></div>Before the descent, with the exception of the start, my only 2 position changes of the race: a couple of guys who had oversped at the beginning. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVgquub45Nt2lFjLN-r4RaF6MZXXhDqTYgI5Q6DzMcSA1lvw-ECmvpQV_eV3zbaJesJYNtRDiHWNi_sDll9BPiFzayhloYf2vYDVE-1tCvZswP7c3UJGp6d-_mmcmLsrTrpt1QkpvsPGTJ/s640/blogger-image--874442000.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVgquub45Nt2lFjLN-r4RaF6MZXXhDqTYgI5Q6DzMcSA1lvw-ECmvpQV_eV3zbaJesJYNtRDiHWNi_sDll9BPiFzayhloYf2vYDVE-1tCvZswP7c3UJGp6d-_mmcmLsrTrpt1QkpvsPGTJ/s640/blogger-image--874442000.jpg"></a></div>"A go-pro!" yelled a marshal. Km2 was a gravity-assisted 3:46. The turnaround breaks up momentum, and I assumed I would struggle to regain the same pace. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfN9b5H43tjw2JKsFiZPNVRBb6_8Rr5uNc8HJjeH1qgBAXV3zmhL8FTHYQrQ3zG7m37BPlt8ea4eganfgoL5VdPyMHse5WvfK_jB-SnS6ZVdGAZzA5_ZgmBLSFADhYq7tBQ3LUB9-r5BTh/s640/blogger-image--2091641892.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfN9b5H43tjw2JKsFiZPNVRBb6_8Rr5uNc8HJjeH1qgBAXV3zmhL8FTHYQrQ3zG7m37BPlt8ea4eganfgoL5VdPyMHse5WvfK_jB-SnS6ZVdGAZzA5_ZgmBLSFADhYq7tBQ3LUB9-r5BTh/s640/blogger-image--2091641892.jpg"></a></div>Just as I saw a giant plush toy come past the other way, my watch said 3:58 for the third kilometre. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Gump and Dump</b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZtSR9sdRLx1obI6TJ69IuIQkvfdzQfDn6ghx3ScXLY0OH9gZrsFLzsmP7J9PtgJONh9CQjIixw4lA0mJNP8Chf1dmpLv0mjQz4I_ECmn6E9SNKd7z0_ZdRa1yopOYirRjYwRFBSDGDSDs/s640/blogger-image--1841342547.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZtSR9sdRLx1obI6TJ69IuIQkvfdzQfDn6ghx3ScXLY0OH9gZrsFLzsmP7J9PtgJONh9CQjIixw4lA0mJNP8Chf1dmpLv0mjQz4I_ECmn6E9SNKd7z0_ZdRa1yopOYirRjYwRFBSDGDSDs/s640/blogger-image--1841342547.jpg"></a></div></div><div class="separator" style="clear: both;">Forrest Gump and posse joined from the 10k race, which had started 20 minutes earlier. They left me trailing. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy0ovHvxkCDRuJ_pK7gawuA2t3TvENgkdor8b-FzeC_-4ylmQbB2lUYYEJSA05P1RkSgHJdUbAf6gSMuBcl0xzfQ3lquhyphenhyphenFRaVmE5OC4Gm_i5G8L5R7ESeXY7dFU3gL4vloo5QRb6lH3h1/s640/blogger-image-1401967331.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy0ovHvxkCDRuJ_pK7gawuA2t3TvENgkdor8b-FzeC_-4ylmQbB2lUYYEJSA05P1RkSgHJdUbAf6gSMuBcl0xzfQ3lquhyphenhyphenFRaVmE5OC4Gm_i5G8L5R7ESeXY7dFU3gL4vloo5QRb6lH3h1/s640/blogger-image-1401967331.jpg"></a></div>Back up the same hill again, and I assumed that here I'd be giving away enough time to push me over 20:00 for the race. I did the 4th k in 4:20, though I don't remember looking at my watch at the time. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Finishing Girl Power </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE7Y30Yw-Hk5UdZeH7bXDZKAZ0sWjOlt7ZOuAzKH3O_IH3RLwT9r_gQOvorfWMmlLxfmRF8KsgH8Psynp8KqHA584OHJ_-QEfwuyTlr-aqpXIII2_vjDfYQfFSkd8ilNGmtXy1b-LJvN1G/s640/blogger-image--1210899635.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE7Y30Yw-Hk5UdZeH7bXDZKAZ0sWjOlt7ZOuAzKH3O_IH3RLwT9r_gQOvorfWMmlLxfmRF8KsgH8Psynp8KqHA584OHJ_-QEfwuyTlr-aqpXIII2_vjDfYQfFSkd8ilNGmtXy1b-LJvN1G/s640/blogger-image--1210899635.jpg"></a></div></div><div class="separator" style="clear: both;">Rounding the last corner, then the final descent, I could hear quick feet and quick breathing. Turning around, it was a couple more 10k runners. I recognized the lady for winning a 5 Peaks race I did last year. I tried to follow as she overtook, but couldn't quite live with her pace. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I had assumed it was all academic anyway - my pace up the hill and decision to run comfortably hard after it led me to believe I was going to get a nice 20:20. Then with the finish line clock reading about 19:45, I found myself 30 or so metres from the finish:</span></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeeRh4yspW-PQcOtL4xWMbUBU4RRVVRe216_M-JnbkuUbGfRP9koQIOFiCX0PB2nTL6rshgGAIHWaxytkhZJ82CFPvyhgLMrhl4gzMF3BYPSKf6d-G2jq52khC7EJlRjqTYET-RdrpKxqj/s640/blogger-image-1872675921.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeeRh4yspW-PQcOtL4xWMbUBU4RRVVRe216_M-JnbkuUbGfRP9koQIOFiCX0PB2nTL6rshgGAIHWaxytkhZJ82CFPvyhgLMrhl4gzMF3BYPSKf6d-G2jq52khC7EJlRjqTYET-RdrpKxqj/s640/blogger-image-1872675921.jpg"></a></div></span></div><div class="separator" style="clear: both;">Hold this pace just 10 seconds more, and Mount Improbable is yours. That takes more than 10 seconds to actually say, I believe the thought that came into my head was, "er...yes". Listening to the video (link below), I let out a sigh at the line. </div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyBzlc1Cm1WF2693bmDMv3Zt89H1R92PVf_zmESaftYSNU4TKMJMD0hazYhVQNFYwSiJxElQx_VVjCD9uznACnY9NWw7oNP5YzZSLhhU3wFOzOOhFzF36nQNqaAT4DtJ97tr4ej03FdG9o/s640/blogger-image--690732082.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyBzlc1Cm1WF2693bmDMv3Zt89H1R92PVf_zmESaftYSNU4TKMJMD0hazYhVQNFYwSiJxElQx_VVjCD9uznACnY9NWw7oNP5YzZSLhhU3wFOzOOhFzF36nQNqaAT4DtJ97tr4ej03FdG9o/s640/blogger-image--690732082.jpg"></font></a></div><div class="separator" style="clear: both;">19:56 gun time. I would've been happy with over 20 minutes, but was thrilled to beat it for the third St Patrick's time. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO6TPkjSCOo26OWeqUf_m5bBI4UE4a2IAJ_WzW0HbPpBjlIEPupDbNTIu1e3mKBifk-f2vkpUiD5v2eEoHlHhDCwNXwKl117P9PtZpgkz5g4fp3ExTRI9YkHEn_OCkjliY0OjaA0DcaoJW/s640/blogger-image--1369257089.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO6TPkjSCOo26OWeqUf_m5bBI4UE4a2IAJ_WzW0HbPpBjlIEPupDbNTIu1e3mKBifk-f2vkpUiD5v2eEoHlHhDCwNXwKl117P9PtZpgkz5g4fp3ExTRI9YkHEn_OCkjliY0OjaA0DcaoJW/s640/blogger-image--1369257089.jpg"></a></div></div><div class="separator" style="clear: both;">Before being thrilled, I melodramatically flopped over the side fencing to correct an oxygen deficit. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPLd01mOirOdlwBKwB3i137c0c25cr1OJjQwFJOiq_EgMiKZEX9Tup4Obo4BvQWK6NWMZVXKSK9licr9Q4dUpSr8YWlOZnfSDfYBRWLND47HsnoO5P26xc8ExLG4oalMuRXibWdQs3iOOD/s640/blogger-image--174153777.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPLd01mOirOdlwBKwB3i137c0c25cr1OJjQwFJOiq_EgMiKZEX9Tup4Obo4BvQWK6NWMZVXKSK9licr9Q4dUpSr8YWlOZnfSDfYBRWLND47HsnoO5P26xc8ExLG4oalMuRXibWdQs3iOOD/s640/blogger-image--174153777.jpg"></a></div></div><div class="separator" style="clear: both;">I had signed up for the result text message, so as soon as I got hold of my phone it said:</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8wkhDiz1JBIkHVUklcHk-tcqBdaEDkVG6ne_TjFp7Hj7Lg8LAesYGXCv0ZkAvzNRBnAQOP6SpEh9MN-7RhKJDHAlRRFxKKz54Ej9R0n1ialnctdCtddhPNqNRgB8Bfc4PR5gaqj-On0LC/s640/blogger-image-2109410003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8wkhDiz1JBIkHVUklcHk-tcqBdaEDkVG6ne_TjFp7Hj7Lg8LAesYGXCv0ZkAvzNRBnAQOP6SpEh9MN-7RhKJDHAlRRFxKKz54Ej9R0n1ialnctdCtddhPNqNRgB8Bfc4PR5gaqj-On0LC/s640/blogger-image-2109410003.jpg"></a></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">AG second? A bit random (given I placed 17th overall), but I'll take it as a reward for my rebalancing efforts and for obeying the physio. </span></div></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Unraveling the Mystery </b></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgALhYL-KSa0piWqgm99TQZGKe-RBHrKxx52tvZMb-KAgBvzcuMTXTxQDXHWyk2CSvvf2Rz82OEF0tOViosjSQVAD1CYX3jzT4Xp61ELzJLMInVofKAQfskplytsXNo5x61FlwwdRJp0Kp/s640/blogger-image--1591950585.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgALhYL-KSa0piWqgm99TQZGKe-RBHrKxx52tvZMb-KAgBvzcuMTXTxQDXHWyk2CSvvf2Rz82OEF0tOViosjSQVAD1CYX3jzT4Xp61ELzJLMInVofKAQfskplytsXNo5x61FlwwdRJp0Kp/s640/blogger-image--1591950585.jpg"></font></a></div><div class="separator" style="clear: both;">I took advantage of a different physio at the after party. Wow, that sounds terrible. No, not like that. </div><div class="separator" style="clear: both;">Moving on. I'm just wondering, is the above the face of success, or the below?</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi4B2MT52WcXpO4f_BVyLSr33nIdbabhK4ZYzfrWf6f9aHksSFLEpJrORHQesbO-5KxEQ5Bm6pnkCgY94qD7r-rZ4eX34BoiW4Ksels259YHy6juPyVmkOwc7Po3n_EEOY6eiDQZO3iNZ2/s640/blogger-image--341144340.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi4B2MT52WcXpO4f_BVyLSr33nIdbabhK4ZYzfrWf6f9aHksSFLEpJrORHQesbO-5KxEQ5Bm6pnkCgY94qD7r-rZ4eX34BoiW4Ksels259YHy6juPyVmkOwc7Po3n_EEOY6eiDQZO3iNZ2/s640/blogger-image--341144340.jpg"></a></div></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Stop and Smell the Four Leaf Clovers Along the Way</b></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I can only conclude that the loss of raw speed was partially offset by slightly improved efficiency and uphill performance resulting from my rebalancing efforts. </span></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4aS5Mx-dc7gQZDlikAjArZPOTJ-hQRA_2LmQd5vLO0IkM9sXD8qycrrpiPcOLSEZEtPLjzlo50UhbVj2vXgw-CYAuF6X_LnNcxOUE70TGS4U7zbjEkIkL_KAxRRwyr7alDjV68ge-otHt/s640/blogger-image-493557531.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4aS5Mx-dc7gQZDlikAjArZPOTJ-hQRA_2LmQd5vLO0IkM9sXD8qycrrpiPcOLSEZEtPLjzlo50UhbVj2vXgw-CYAuF6X_LnNcxOUE70TGS4U7zbjEkIkL_KAxRRwyr7alDjV68ge-otHt/s640/blogger-image-493557531.jpg"></a></div></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Those efforts are only just beginning really, this race being a nice bonus along the way. My third St Patrick's AG placing and prize beer glass too. Still, running and racing is always its own reward. ☘</span></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Link to race video, without music: <a href="http://youtu.be/eRLe6tLEZIw" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">http://youtu.be/eRLe6tLEZIw</a></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-10645577630997201482016-02-11T13:36:00.001-07:002016-02-14T14:36:13.837-07:00The 'I' Word<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">"Insanity: doing the same thing over and over again and expecting different results." I'm here to turn myself in, officer. <span style="box-sizing: border-box;"><br></span></span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Early warning system</b></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My body was trying to tell me something from the very start, but I was Beethoven to it. Before my first race in 2009, I had a sore right IT band. 10 minutes into that half marathon, I started to feel it coming on again. As quickly as it came, it disappeared again, perhaps from adrenaline. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I put some of that down to being new to running, and it seemed to go away with a change of shoe type, so I thought. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Incidentals</b></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I've had a couple of accidental injuries too. Sitting with my knees bent too much on a weight machine (one with a seat) meant I had a squeaky shin for 2 weeks. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I damaged tendons on the outside of my right foot when I slipped on ice getting off a bus. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Slow steamed ham</b></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Throughout however, my right hamstring has been providing constant background noise. Every full marathon I have done - 4 since 2010 plus a 50k - has involved me having to stretch a knotted hamstring. It happened at the end of the Quebec City half marathon in 2011. My current half marathon PB was achieved while hobbling the last 100 metres at the Calgary Half in 2013. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto;"><b>Lightbulb moment </b></span></div><div><span style="-webkit-text-size-adjust: auto;">Last felt in October last year, it really came back this week. I realized that if I did my usual response of 2 weeks of rest, chiropractor and carry on, I would end up in the same place again: </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyD1ZVwgupQ9_Yk-VoMGDgf3t3w0nSobLawAmQsmWWVU9GYzu5Whw-aL1VNxLTkJgGOpjIkDfNagEOUNNVICLwf8xz4543PaUNQGgbz5u9ZZMN5xB9uec5K9k7XLpFb8KwL8b9wkhJ9zn9/s640/blogger-image--1572347354.jpg" imageanchor="1" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyD1ZVwgupQ9_Yk-VoMGDgf3t3w0nSobLawAmQsmWWVU9GYzu5Whw-aL1VNxLTkJgGOpjIkDfNagEOUNNVICLwf8xz4543PaUNQGgbz5u9ZZMN5xB9uec5K9k7XLpFb8KwL8b9wkhJ9zn9/s640/blogger-image--1572347354.jpg"></a></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I decided to head to a sports injury clinic and once my hamstring's fixed, get to the bottom of what I'm doing wrong and make changes to prevent more Groundhog Days. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>Crab alignment</b></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">"What's your overall aim in coming to us, apart from your immediate need?" my new physio asked. "Not to have to stop. A week without running is like a week without sunshine." Yes, I actually said that. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Several simple tests, including just standing still led to an initial diagnosis: my right leg doesn't internally rotate much, and my left doesn't externally rotate. Without watching me run - as I couldn't at that point - <font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">it's probable that I track to the right. </font></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM-t05A_s_QwyH3cTh9bgSa6fRF3q62164PAnoge6DfUqSdm1ib6E0fRG_z5EjF7rAZMntE1gaR-RmvXcx_xkcSO66PGjoh-4j8oSrd4UnLo74qNHCLx5Yq5SyPaN05nEZ4Yxtr9h2tbtb/s640/blogger-image--1784411550.jpg" imageanchor="1" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM-t05A_s_QwyH3cTh9bgSa6fRF3q62164PAnoge6DfUqSdm1ib6E0fRG_z5EjF7rAZMntE1gaR-RmvXcx_xkcSO66PGjoh-4j8oSrd4UnLo74qNHCLx5Yq5SyPaN05nEZ4Yxtr9h2tbtb/s640/blogger-image--1784411550.jpg"></font></a></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">To run in a straight line, my pelvis and core is slightly twisted. It lifts up my </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">right hip, pulling hardest of all on my right hamstring. All this time I have assumed that my right leg is shorter than the left, but anatomically it might not be. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">The training load gets too much, then I need to back off due to the excessive stress on my right hamstring. When I theorized that this is also why it has cramped violently during all of my marathons, the physio said it was quite likely. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>Acupunctured</b> </span></div></div><div><span style="-webkit-text-size-adjust: auto;">After the assessment, time to work on my long suffering right ham.</span></div><div><span style="-webkit-text-size-adjust: auto;">I was unprepared for the idea of acupuncture, but ok'd it: time for new methods. The pulse felt inside the muscle is a bizarre sensation.</span><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> </span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">"Think you can handle one more needle?" "Er..yes." "This one will feel a little stronger." I made a noise that was part pain, part laughter and part police siren while thumping the treatment table. Cue nearby laughter. </span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">It felt sore and bruised afterwards, but by evening the cramping was gone. </span></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Next time, physio will watch me on the treadmill and perhaps give me more exercises to realign my hips and stop me tracking to the right.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYtwQ_o6pF-SsfeE4sBiIkoGWeGVjQvhasVzEdT-UBMjHRHgmoGm2yUWJJ8hUpz3XzyS6KK0eWR9bFyDOdrCVvaKTL1K_Y0w2kT4jlxs1tCdKqLYNxLgbVGX6_8XfsGXAecaF3CvO-xH2v/s640/blogger-image-433077784.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYtwQ_o6pF-SsfeE4sBiIkoGWeGVjQvhasVzEdT-UBMjHRHgmoGm2yUWJJ8hUpz3XzyS6KK0eWR9bFyDOdrCVvaKTL1K_Y0w2kT4jlxs1tCdKqLYNxLgbVGX6_8XfsGXAecaF3CvO-xH2v/s640/blogger-image-433077784.jpg"></a></div></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><br></div><b>Best case scenario?</b></div><div class="separator" style="clear: both;">If my alignment problem can be fixed or lessened, there will be less pressure on my right hamstring, and I should be able to go for longer without taking time off. Ideally, it won't affect me on individual very long runs of 2+ hours. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">That would be a dream come true because it would then unlock faster marathon times. </div><div class="separator" style="clear: both;">"Let's get you fixed first," the physio said. </div></span></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com2tag:blogger.com,1999:blog-2075636579591141841.post-57477673401359190212016-01-28T17:23:00.001-07:002016-02-02T16:06:14.225-07:0010 weeks of reconstruction<div><div class="separator" style="clear: both;"><b>Back to Square 1</b></div><div class="separator" style="clear: both;">October 18th last year saw me drop out of the half marathon at <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">MEC race 7. I stopped after 14 km to avoid the catastrophe of completely knotted hamstrings. </span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">A break from running is the worst kind of break, but I took the next 2 weeks off. I used the time to plot my comeback for a fun 2016. </span></div></div><div><br></div><div><b>Gentle start</b></div><div>November's plan was to do short distances at low speed. My first run back was a quiet and easy 5k. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivQ943gZFgvqeGkg6Ix8_Iv3JefNfE22NkgOZiasnyHE_RkfQEDfGC6RthONos7j7jtrYzCASQ9ipv2c6maQSb-Kra5sL6sCeC5n1PsB-xscSSJPRxMWF6l18aF61dNZYqexhKsdQQBMDb/s640/blogger-image-1475322015.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivQ943gZFgvqeGkg6Ix8_Iv3JefNfE22NkgOZiasnyHE_RkfQEDfGC6RthONos7j7jtrYzCASQ9ipv2c6maQSb-Kra5sL6sCeC5n1PsB-xscSSJPRxMWF6l18aF61dNZYqexhKsdQQBMDb/s640/blogger-image-1475322015.jpg"></a></div></div><div>Just a week later was the Banff Winterstart, 8km in the dark. While I could see the attraction of it, the dark and therefore unsighted slippery patches had me on edge. Feeling uneasy, slow and rather weak, I was relieved to finish more than anything. </div><div>The rest of November was uneventful, just as I had wanted. </div><div><br></div><div><b>Base Camp</b></div><div>December and January was the next phase: building a base. Very small doses of faster speeds went into fairly low but gradually growing mileage. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8G8habYUe5C0Cjb8hAMrSoMv7m0aiGM2IMpw0_dWfaFrXdLUVVgUEZzCdWWMMINNBTv0qqfyhHqtCCYZP0DJIffjbaZ8NIok8bhDnCmI5qAOCW24lNL_22jHCoRZV2-twSUVFAn_T8mMF/s640/blogger-image-1447461958.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8G8habYUe5C0Cjb8hAMrSoMv7m0aiGM2IMpw0_dWfaFrXdLUVVgUEZzCdWWMMINNBTv0qqfyhHqtCCYZP0DJIffjbaZ8NIok8bhDnCmI5qAOCW24lNL_22jHCoRZV2-twSUVFAn_T8mMF/s640/blogger-image-1447461958.jpg"></a></div></div><div>Persistence, even on Christmas Day and patience in watching speed, strength and a little endurance gradually return. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjPtjzSvwfHZVyhxPkQwYHjquawgN511lDC3sBapb4tVypzCxG7aop5bZvQOmlNxDXmdEYV54zXVyfaZo_cCErKTZ3-OPFz4BdnAtlpVOeLsEoXHMflfHsQrBQ4SItzpg0aOGo_r0KqT0A/s640/blogger-image-1870515361.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjPtjzSvwfHZVyhxPkQwYHjquawgN511lDC3sBapb4tVypzCxG7aop5bZvQOmlNxDXmdEYV54zXVyfaZo_cCErKTZ3-OPFz4BdnAtlpVOeLsEoXHMflfHsQrBQ4SItzpg0aOGo_r0KqT0A/s640/blogger-image-1870515361.jpg"></a></div></div><div>MEC race 1 in mid-January, a 5k, was a nice early early test. I performed quite well despite the cold and lack of grip. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkZxZ_8LjfaYZ86rzFWLhKhBx_pPK58X6YXEbKnrXvdbvu_c11A0PLYN3AV5A0zymCU1vXbIqjfaltI5sUfAYapxghGT8oeJ3gFoQqsLd7k_OShYo-agvG9-q0kqaNBeDpcsXIC45GSqSm/s640/blogger-image--926564684.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkZxZ_8LjfaYZ86rzFWLhKhBx_pPK58X6YXEbKnrXvdbvu_c11A0PLYN3AV5A0zymCU1vXbIqjfaltI5sUfAYapxghGT8oeJ3gFoQqsLd7k_OShYo-agvG9-q0kqaNBeDpcsXIC45GSqSm/s640/blogger-image--926564684.jpg"></a></div>Even though my new watch goes a little funny at the start of downtown runs - I didn't actually run through the Provincial Court by way of a karaoke bar - I have gradually been piecing myself back together.</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZv3HXIVrpRCRXwwXFdRnEGKtyMCmpgHcs5C4pS17As1IUzqj4R7VeMOQolKw7shpPby05TYrFMQhCMfkncmR5XW4Bn2Mhi-zbqihGVMSsNx8AHXBcdGovOHnVd2w4tkV72acp-CiIaQ2i/s640/blogger-image-543535630.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZv3HXIVrpRCRXwwXFdRnEGKtyMCmpgHcs5C4pS17As1IUzqj4R7VeMOQolKw7shpPby05TYrFMQhCMfkncmR5XW4Bn2Mhi-zbqihGVMSsNx8AHXBcdGovOHnVd2w4tkV72acp-CiIaQ2i/s640/blogger-image-543535630.jpg"></a></div>Yoga has been part of injury prevention, and a de-stressing counterbalance to life in general. Heart rate 40-90 bpm. </div><div><div class="separator" style="clear: both;"><br></div><b>Sharpening </b></div><div>Now the tough work, the specific training plan, begins. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf-MExD_kfjWarV-LNMDZHCsE8_tNrnme6JIzm_SRT-POUBlLuIULlkLIUJS2zgtphRJKHVzBAbSbbcgrOwlbVIQCUKX9TIlUyIj8m3FkObzvUKuS5LZIdJae9gVPjLt9mY_XESDxcjKAJ/s640/blogger-image--764770869.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjf-MExD_kfjWarV-LNMDZHCsE8_tNrnme6JIzm_SRT-POUBlLuIULlkLIUJS2zgtphRJKHVzBAbSbbcgrOwlbVIQCUKX9TIlUyIj8m3FkObzvUKuS5LZIdJae9gVPjLt9mY_XESDxcjKAJ/s640/blogger-image--764770869.jpg"></a></div>145km ran in January, my highest monthly total since September. It's all uphill from here. </div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYTrPaja96bZ-EtghnjYpEd_Nd7fmKAb1Mxc1eHMklWVI3es08olmqBPgEw0SOI9PkGVSp3mRF4e0AaUo_S56ro-FLnFe7c7diGdXxCV9XN_tKAVlH9o9_6j7Rv9jXx-AToKfBxZG-iCC9/s640/blogger-image--1979673152.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYTrPaja96bZ-EtghnjYpEd_Nd7fmKAb1Mxc1eHMklWVI3es08olmqBPgEw0SOI9PkGVSp3mRF4e0AaUo_S56ro-FLnFe7c7diGdXxCV9XN_tKAVlH9o9_6j7Rv9jXx-AToKfBxZG-iCC9/s640/blogger-image--1979673152.jpg"></font></a></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com0tag:blogger.com,1999:blog-2075636579591141841.post-7463951254972686582016-01-16T17:41:00.001-07:002016-01-18T16:33:49.089-07:00The year truly begins - MEC Race #1 5k<b>Welcome to 2016</b><div>It's only January, but without this race I'd be waiting until March to start the season. That would make for a long, unhinging winter. <div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuY2z-lRebKaRyQKYT6PaJU2qEEwMtnZq23H_dfRd9JQYeaZajsFNP1FERw-Usg5RKn8mV7KDbboQcYPj82NyenO636movCQZLx4bhazGodSh9TjlC9qp_FTWnByleempdESVXleQu8jGu/s640/blogger-image--495270965.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuY2z-lRebKaRyQKYT6PaJU2qEEwMtnZq23H_dfRd9JQYeaZajsFNP1FERw-Usg5RKn8mV7KDbboQcYPj82NyenO636movCQZLx4bhazGodSh9TjlC9qp_FTWnByleempdESVXleQu8jGu/s640/blogger-image--495270965.jpg"></a></div><div class="separator" style="clear: both;">Time then for a little 5k, MEC race 1. It was the kind of cold in which you can feel your skin freeze within 30 seconds of removing your gloves. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggzaim2-j2EtEbSKdFKxSX2HU16h7Wss65d-XVHfTD9gNHALPO_ZbQf8XlX_ZkhEoAi6qUfTbktr_qVccRDOJWw_eMgJ-XFAD7JwwM3Fehcag2aTohD0wkxYkIdJMpIgBQg3izX7HzDLEr/s640/blogger-image--2129382066.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggzaim2-j2EtEbSKdFKxSX2HU16h7Wss65d-XVHfTD9gNHALPO_ZbQf8XlX_ZkhEoAi6qUfTbktr_qVccRDOJWw_eMgJ-XFAD7JwwM3Fehcag2aTohD0wkxYkIdJMpIgBQg3izX7HzDLEr/s640/blogger-image--2129382066.jpg"></a></div></div><div class="separator" style="clear: both;">Out to the start, with all jiggling about dressed like multicoloured astronauts. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3tvofwhai1I9fYpQoVvWv_DHimilkFY4dqkw5nRrhnnq2yCfYD1cmdednuyMZ9ER_12pvWfRCQ8wNDUoiqPFWnca7whyphenhyphenZN4oZ35XaJowuQDg1URrATH261Injqr9N01y3KUhHDguPhULx/s640/blogger-image--1755626547.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3tvofwhai1I9fYpQoVvWv_DHimilkFY4dqkw5nRrhnnq2yCfYD1cmdednuyMZ9ER_12pvWfRCQ8wNDUoiqPFWnca7whyphenhyphenZN4oZ35XaJowuQDg1URrATH261Injqr9N01y3KUhHDguPhULx/s640/blogger-image--1755626547.jpg"></a></div>Group warmup, more necessary than usual as it was -15, and -21 with windchill. As someone who didn't grow up with Canadian winters, I need more head insulation than most. </div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1M5-3a1czAu50_JgeAL1dCDNUzd0aoH2eafyThGrNy6b0JrU0JpP-jLnEa67YKtYdR6w1A9vXOZSFDf5G5x_JHI3Xhg2jDGQK0JsVKFYNa-SCm43dP47WM7u0pWF0STKZipOMH9QiEHzu/s640/blogger-image--2135672647.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1M5-3a1czAu50_JgeAL1dCDNUzd0aoH2eafyThGrNy6b0JrU0JpP-jLnEa67YKtYdR6w1A9vXOZSFDf5G5x_JHI3Xhg2jDGQK0JsVKFYNa-SCm43dP47WM7u0pWF0STKZipOMH9QiEHzu/s640/blogger-image--2135672647.jpg"></a></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b><br></b></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>The Question </b></span></div>Aim for this race was mostly to answer the question- what sort of shape was I in? I'd been in base training since the start of December, slowly rebuilding after injury in October. </span></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwK1X9DSS4o62n7O_zawW29X7eo65uWvcT0Ec8aBb7tOfXx5PIEGZ8O3-n5Um8mx-KtKPxS6jbnQaIP50I6f2qW5YUCEFicP0uPJG6LRCgcGrRxXBs797VB1eYLjKOrYUc1s2rqBmPyNfZ/s640/blogger-image--1554332569.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwK1X9DSS4o62n7O_zawW29X7eo65uWvcT0Ec8aBb7tOfXx5PIEGZ8O3-n5Um8mx-KtKPxS6jbnQaIP50I6f2qW5YUCEFicP0uPJG6LRCgcGrRxXBs797VB1eYLjKOrYUc1s2rqBmPyNfZ/s640/blogger-image--1554332569.jpg"></a></div></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I'm at my heaviest at this time of year also, so what time could I expect on such a day? 22 minutes perhaps. </span></div></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9zxJq2ju4PBQFGMy2ArFA1ZsKS3Hl4A2T7pNTeFyo_4Nm8tnGRMAQILntmLEKqRXDVzucQckc46ICqBgwK7E6EDBkiF9zqkEOBzUm81UkCFmmpuM1jtzvOkP9Mt5suO5q62Hp0WsTujCm/s640/blogger-image-992362361.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9zxJq2ju4PBQFGMy2ArFA1ZsKS3Hl4A2T7pNTeFyo_4Nm8tnGRMAQILntmLEKqRXDVzucQckc46ICqBgwK7E6EDBkiF9zqkEOBzUm81UkCFmmpuM1jtzvOkP9Mt5suO5q62Hp0WsTujCm/s640/blogger-image-992362361.jpg"></a></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>Traction Control </b></div>I was a little swamped at the start...</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigkN5xNh-B5aoz8f9KzhJ9Ob_cc0SfBxMy-HLKOR-9jnGs5nMY_1mmlaNLcIMDNLJjvjoIImrHEIosdXmtFtUZgUl2L5ArRejXk6DPqQ7UioHFhQ_Mci_jnQ9m6GM-iekC6LhaXkYx6Vh6/s640/blogger-image-618008270.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigkN5xNh-B5aoz8f9KzhJ9Ob_cc0SfBxMy-HLKOR-9jnGs5nMY_1mmlaNLcIMDNLJjvjoIImrHEIosdXmtFtUZgUl2L5ArRejXk6DPqQ7UioHFhQ_Mci_jnQ9m6GM-iekC6LhaXkYx6Vh6/s640/blogger-image-618008270.jpg"></a></div>...which went round in a semicircle before straightening out. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ub7sdKcUtafjomWj_-KpmNYIqyfipzGYwsDv5h0rFmq8Er5C86hhMtSGYB7T3ONQKUGtI2YbdyvBnvSEa_nal47xOPCgIabsz8wjk1FYqgpKGJ0Ml3X35PXa70Ke89vp0vzs1_a-Aefg/s640/blogger-image--2107920470.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ub7sdKcUtafjomWj_-KpmNYIqyfipzGYwsDv5h0rFmq8Er5C86hhMtSGYB7T3ONQKUGtI2YbdyvBnvSEa_nal47xOPCgIabsz8wjk1FYqgpKGJ0Ml3X35PXa70Ke89vp0vzs1_a-Aefg/s640/blogger-image--2107920470.jpg"></a></div>A loop along the river turning around at 14th street, I was mildly disappointed that the course would go the slightly slower anti-clockwise direction. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-sHlPCJ5e04cakKszpEWZpFvWKsRHJNVkY6fnsJB25uA748z1Vi4E47N-8VMpwNPjNKqBSGCCs5nQCqMsV4GMPJbAE9zc6HPLvdAepH-n1bNWew-pQAPrxJZcRkQv0PFeuzq-53Qb9WRu/s640/blogger-image--395341250.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-sHlPCJ5e04cakKszpEWZpFvWKsRHJNVkY6fnsJB25uA748z1Vi4E47N-8VMpwNPjNKqBSGCCs5nQCqMsV4GMPJbAE9zc6HPLvdAepH-n1bNWew-pQAPrxJZcRkQv0PFeuzq-53Qb9WRu/s640/blogger-image--395341250.jpg"></a></div>Making my way past some slowing fast starters, the foot bridge over the river blunted my progress. The surface was so slippery that extra effort ended up being lost at toe-off. The harder I tried, the closer I got to kicking my own bottom.</div><div><br></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Overtake On The Left</b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1p2uyvUi4iKfPPjMIFSuTSWZsmuKrzFLJPqjlEvLggFZi0-smkDnVUOyCznsEmemGRw-8lBw0ZixpyaCfje0i5s-H15eiHoFPZbLAhwpep_l3yBkq-s-ByY8tT_YXmsVic02L48hti2tt/s640/blogger-image--1988227538.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1p2uyvUi4iKfPPjMIFSuTSWZsmuKrzFLJPqjlEvLggFZi0-smkDnVUOyCznsEmemGRw-8lBw0ZixpyaCfje0i5s-H15eiHoFPZbLAhwpep_l3yBkq-s-ByY8tT_YXmsVic02L48hti2tt/s640/blogger-image--1988227538.jpg"></a><b style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"></b></div>Once off the bridge, I put effort into picking off more runners. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMVXf0ajntPKwN6APVUPeG1XEcuGmD_M8qMYMJheqTvKGfwPKfVTjiHfG8W_yXyStso6o1sMc2P2qVdnIbwwEs3aeAAjqET9YLCGfzAuZQgDfS7raB3OhVPa3jVxuCczq7MBpYiDBp85J_/s640/blogger-image-1453667925.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMVXf0ajntPKwN6APVUPeG1XEcuGmD_M8qMYMJheqTvKGfwPKfVTjiHfG8W_yXyStso6o1sMc2P2qVdnIbwwEs3aeAAjqET9YLCGfzAuZQgDfS7raB3OhVPa3jVxuCczq7MBpYiDBp85J_/s640/blogger-image-1453667925.jpg"></a></div>Up onto 14th Street bridge, my breath was getting a little ahead of me, so I backed off slightly before joining the pathway south of the river. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVbCK-iLdVl04qBFAr36kChd5prjUdWLD2JkQJfEkNnnlXePfeijvuJPCw463UUm4c3dxrAm4EmO77N4CCAIm7PE0_qVoHt9-yOJtM33TIfcQyWS57YX7pK1l91Mxo87pzMynSPF5Mn5vc/s640/blogger-image--1494148097.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVbCK-iLdVl04qBFAr36kChd5prjUdWLD2JkQJfEkNnnlXePfeijvuJPCw463UUm4c3dxrAm4EmO77N4CCAIm7PE0_qVoHt9-yOJtM33TIfcQyWS57YX7pK1l91Mxo87pzMynSPF5Mn5vc/s640/blogger-image--1494148097.jpg"></a></div>I was overtaken by the leading lady as I got onto the path. That's your pacemaker I decided. The gap widened at the 10th street bridge underpass, which I took very cautiously. I caught up again, gradually finding stronger pace.</div><div><br></div><div><b>Finishing Frisson </b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi-XgFU1UQk6q2Am2qzEwsumIrv492ZYvKCmCcmeWdPZn6cBDhRqYRr0yPP6lh6-hDfmT2HIpz54oPmMvDEZMg-FQLXD-jaIMADElUZavo794kRu1rwkNT4bkAb7FMfsDiaI0oys5u6Qoz/s640/blogger-image--1500024938.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi-XgFU1UQk6q2Am2qzEwsumIrv492ZYvKCmCcmeWdPZn6cBDhRqYRr0yPP6lh6-hDfmT2HIpz54oPmMvDEZMg-FQLXD-jaIMADElUZavo794kRu1rwkNT4bkAb7FMfsDiaI0oys5u6Qoz/s640/blogger-image--1500024938.jpg"></a></div>With 800 or so metres left, I decided to continue slowly accelerating and see what speed I'd top out at. As I re-passed the leading lady, I heard quickened breathing and increased cadence behind me. It seemed to fade as I continued to find unexpected end of race speed. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBk3oP5HKk_BgrZqQ73Wxk52lQc3o9xEVTpRORRxE_RU7xU49qXD45EJvBkWWflZm3tisIPZ80nJLl-v0bEk9JafOkjvycHN9JEpfKjT498eNQUHJry5TQJyS1WfxGnnG1fFcxjys7yPCc/s640/blogger-image-1048401201.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBk3oP5HKk_BgrZqQ73Wxk52lQc3o9xEVTpRORRxE_RU7xU49qXD45EJvBkWWflZm3tisIPZ80nJLl-v0bEk9JafOkjvycHN9JEpfKjT498eNQUHJry5TQJyS1WfxGnnG1fFcxjys7yPCc/s640/blogger-image-1048401201.jpg"></a></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">My camera stopped just as I rounded the last corner. Noooo. What it missed was my slowly tackling the semicircle finish. 20:59 was my chip time, 5th overall and AG 3rd although there's no prize for that. </span></div></div><div><span style="-webkit-text-size-adjust: auto;"><br></span></div><div><span style="-webkit-text-size-adjust: auto;"><b>The answer to the question?</b></span></div><div><span style="-webkit-text-size-adjust: auto;">A fairly strong performance at this stage given the un-traction, cold and volume of clothing I had to wear. </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There's plenty of work to do, so stay alert for any possible injury. </span><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">In other words, it's all on the right track. </span></div><div><span style="-webkit-text-size-adjust: auto; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Next race is in 2 months, so keep on running. The next phase is called "sharpening", starting Feb 1. </span></div></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com4tag:blogger.com,1999:blog-2075636579591141841.post-29133579013817674262015-12-31T12:19:00.001-07:002016-01-02T15:05:44.445-07:00Getting Going<div class="separator" style="clear: both;"><b>Old v new, before and after.</b> </div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif4s1vAqDesXbJo4LXaFHtaEq3qSFnZNXZEyZ3vu6Uiy0jxFxhtY8JWImQHI5cvXvdxyNfOhRciifkvQv_MI0J73s97EwaV_O_CNp2U14fHhN24XDIs5oGA5RllBXfMrT0qajn7E_vARYn/s640/blogger-image-1353234014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif4s1vAqDesXbJo4LXaFHtaEq3qSFnZNXZEyZ3vu6Uiy0jxFxhtY8JWImQHI5cvXvdxyNfOhRciifkvQv_MI0J73s97EwaV_O_CNp2U14fHhN24XDIs5oGA5RllBXfMrT0qajn7E_vARYn/s640/blogger-image-1353234014.jpg"></a></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">How does one get from one to the other? </span></div><div class="separator" style="clear: both;">Let me share what I have learned from personal experience. While I am not a kinesiologist or a dietitian, I know what has worked for me. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I have since read extensively to better know the theory behind my results. Getting healthy involves a combination of physical activity and proper food intake <i>together</i>. I shall deal with each separately for clarity. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>The Truth About Exercise </b></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjborewYbx-z-dN8dS-t4XVq8DG4jRD58BBgEEjVJSqpcAANIb3qfwJurbHWaFTd2n36uNIXPAFWRSqRD1CiRwtjtNE20iP2UffiyVCZQjQ5ZJvFDkXL0_gpTlvtfHm3MdjFDm05eRrozYv/s640/blogger-image--1429659982.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjborewYbx-z-dN8dS-t4XVq8DG4jRD58BBgEEjVJSqpcAANIb3qfwJurbHWaFTd2n36uNIXPAFWRSqRD1CiRwtjtNE20iP2UffiyVCZQjQ5ZJvFDkXL0_gpTlvtfHm3MdjFDm05eRrozYv/s640/blogger-image--1429659982.jpg"></a></div>The above graph is known in the business world as the J Curve, or Death Valley Curve. Bare with me here. A new business or product suffers to start with, eventually picking up if it doesn't first fail in the trough of the valley.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Now, imagine the $ sign represents energy level. To start off with, fatigue sets in and recovery is poor without fitness (which is partly about how quickly you can recover). In other words, you will initially feel worse than before you began. </div><div class="separator" style="clear: both;">As with a business, many (or dare I say it, most) give up at or even before reaching the bottom. This explains how gyms go from over-busy back to half full before the end of January every year. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">The break even point on the graph is where fitness has improved enough to recover to pre-exercise levels of energy. Continued exercise beyond this point brings greater fitness and increasing energy reserves (to put it another way, feeling better than ever). Realistically, 3 workouts per week will bring you to this stage in 6-8 weeks. </div><div class="separator" style="clear: both;">Eventually you will plateau, though by this time motivating oneself will no longer be hard. Just you wait and see. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Food Glorious Food</b></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">I started working out in January 2007. Still eating the same foods in the same quantities, my weight barely changed. In September, my doctor warned me that my cholesterol was through the roof - double what it should be. </span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">She handed me a fact sheet on how to eat healthily in general, with the aim of lowering my cholesterol in particular. </span></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><i>Here's the real revelation</i>: it told me nothing I didn't already know. All </span><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">those things</span><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> that deep down you know you should and shouldn't eat. You could list them all right now, couldn't you? </span></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Our problem is that we still have the bodies of cave people. We would go a while without eating, so it was best to seek out the most energy rich foods. They taste better as an added incentive and survival mechanism. Combine that with the modern world, it leads to obesity and poor health. </span></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Key points to remember</b> </div><div class="separator" style="clear: both;">I'm not going to offer a specific plan (meal or exercise), however the following have helped me get to the after photo.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Finding time: it's a little macho to say "no excuses!", and go on a rant about the things people say, but not here. </div><div class="separator" style="clear: both;">Blocking off the time and persistence, and viewing working out as an essential part of your day should be made to override what is essentially the subconscious trying to find justification not to try. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Gym smart: include resistance work - weights - in your exercise regime. It's not just for bodybuilders, an extra measure of strength makes the rest of your activities safer and more effective. Alternate between the arms and legs, 3 sets of 10 for each with 30 seconds break between sets is a good structure that helped get me started. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Gym safe: A few things to avoid hurting yourself are also advisable. On the rowing machine, keep your back straight and hands low to protect the lower back. When using a treadmill, do not hold onto the sides except to perhaps steady yourself in the first minute. It gives a false sense of your progress. Above all, do not hold onto the front. There's a guy at my gym who's done that for so long he has a curved back. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Eat no evil: the best way to cut out the really bad stuff such as ice cream, cookies and chocolate is to leave it on the supermarket shelf. Daily muffin? Replace it, it's one of the worst things for you. The same goes for lattes at Starbucks, it's a big serving of cream with a bit of coffee underneath. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Portion and proportion control: eating less is an obvious one. What is mostly wrong is probably the proportion of meat and sugar to everything else. Try replacing meat with fish, and even one or two meals a week meat free (gasp!). The same volume of food with a lower percentage of fat and sugar can lead to better health. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">No detox: this comes across as being rather counterproductive, as if the 2 weeks without eating 'bad foods' undoes the negative effects of the other 50 weeks of the year. More beneficial is a proper year-round healthy diet with the occasional treat. Ditch the fads. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>When can you start?</b></div><div class="separator" style="clear: both;">The work is yours, and yours alone to do. It is however you who gets to reap the benefits. Having said that, those around you benefit from a healthier, improved you. All you need is persistence and to be honest with yourself to end up on the right side of the J-curve. </div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com7tag:blogger.com,1999:blog-2075636579591141841.post-321074442410836182015-12-21T12:59:00.001-07:002015-12-22T18:19:54.939-07:00Cross training with mountain dogs<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjonFfg5gD9o95Lu64VVYLrIcG7jZzb7K0RaqneF_7DPnp4WRDT3C8rH44VkIxKBFAFokfJWdzyZwPRq7yDcs2cSKDtaMw9w8yw30Cp8AYJrSGVa48SRNzVOuwsVUsPtW_cjmNhNT1WN7Vi/s640/blogger-image--1379188670.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjonFfg5gD9o95Lu64VVYLrIcG7jZzb7K0RaqneF_7DPnp4WRDT3C8rH44VkIxKBFAFokfJWdzyZwPRq7yDcs2cSKDtaMw9w8yw30Cp8AYJrSGVa48SRNzVOuwsVUsPtW_cjmNhNT1WN7Vi/s640/blogger-image--1379188670.jpg"></a></div><div class="separator" style="clear: both;">He's a runner. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjktpWepUpKwJbPgAv7ZRXD1yZ5_K_Ux0x-N7JwW3htTd9nClZEZowC1ykxAbvE9XYDodwLs-UnMy4oNh6dO7qxs09JrB1mZTDdKjOpDm_jQ0HVCVpguoI52idROyO96qX-S_REIUtolEhK/s640/blogger-image-16846929.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjktpWepUpKwJbPgAv7ZRXD1yZ5_K_Ux0x-N7JwW3htTd9nClZEZowC1ykxAbvE9XYDodwLs-UnMy4oNh6dO7qxs09JrB1mZTDdKjOpDm_jQ0HVCVpguoI52idROyO96qX-S_REIUtolEhK/s640/blogger-image-16846929.jpg"></a></div><div class="separator" style="clear: both;">High up into the Rockies near Canmore, Alberta for a new experience. Dog sledding, sometimes called "mushing". </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_04uVmFBzwHKgFu5Bs8-v34qEjR-1tp19JLtkvnSm7yvZL2ikNHY2kVr7zQQ22hi3aa6CoRUwgMIQD4EDaGn7kR8hO6rhIaECCVg84kiAdViZNsaBACLrdK6djX4KkziGtC9i4bkUE1Ln/s640/blogger-image--672208205.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_04uVmFBzwHKgFu5Bs8-v34qEjR-1tp19JLtkvnSm7yvZL2ikNHY2kVr7zQQ22hi3aa6CoRUwgMIQD4EDaGn7kR8hO6rhIaECCVg84kiAdViZNsaBACLrdK6djX4KkziGtC9i4bkUE1Ln/s640/blogger-image--672208205.jpg"></a></div>Large dogs usually make A-Chang nervous, but this mixture of various husky breeds was like a gathering of fast-running cuddly toys. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ4flNk0GeOOiDaykPTcA-rmfYP8yVsKchAdIahvEC4_R6mtIpSn9qpAkOOFIlmyh3OHrLm5x6Os-7uy4xrK-W_A8ytmmXfcUdQcUg-SHhhZiTFyJIAu4-7ULSDvyJmo0oXZpCdfmGaNEJ/s640/blogger-image-1020491701.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ4flNk0GeOOiDaykPTcA-rmfYP8yVsKchAdIahvEC4_R6mtIpSn9qpAkOOFIlmyh3OHrLm5x6Os-7uy4xrK-W_A8ytmmXfcUdQcUg-SHhhZiTFyJIAu4-7ULSDvyJmo0oXZpCdfmGaNEJ/s640/blogger-image-1020491701.jpg"></a></div><div class="separator" style="clear: both;">The trail was at nearly double the altitude of Calgary, itself 1,000 or so metres. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy3cz6unSzJw75qInr7hHQXeitct60SfcMVXvZH8ws-5A9MPgyGtO6XPBZcnPV_JJnjU4-mo82Eo-59_Z9eT35wE4IYGPgdC7IfcxJ-9lqahWyq3cuef9XqOQH8MZuAxPZ-aUPVXq2GoIo/s640/blogger-image-2127092626.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy3cz6unSzJw75qInr7hHQXeitct60SfcMVXvZH8ws-5A9MPgyGtO6XPBZcnPV_JJnjU4-mo82Eo-59_Z9eT35wE4IYGPgdC7IfcxJ-9lqahWyq3cuef9XqOQH8MZuAxPZ-aUPVXq2GoIo/s640/blogger-image-2127092626.jpg"></a></div>All keen to meet the huskies, Snowy Owl Sled Dog Tours had a clever system in place: the shy dogs wore red bandanas. It meant you could easily identify the friendly ones, some of whom were very friendly. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHiwSX_krO-DGBuQJdW0LlLh64rjxt6GVOcBY9zSkQ2IW2hHH9F-EtouZoEyL8ksRZb_lM2j0KK5eUX7mU1Cn6wHnjTX27qJDQSVyao6pxLiX13QhUww8lI49ZtLejcNSH_9HAFfMltEVs/s640/blogger-image--1043840348.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHiwSX_krO-DGBuQJdW0LlLh64rjxt6GVOcBY9zSkQ2IW2hHH9F-EtouZoEyL8ksRZb_lM2j0KK5eUX7mU1Cn6wHnjTX27qJDQSVyao6pxLiX13QhUww8lI49ZtLejcNSH_9HAFfMltEVs/s640/blogger-image--1043840348.jpg"></a></div><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPLZor-o4_5_LUsAlM7gmgyjjdz0uz3QyqzNdQN9meZo_zgoTfjHs2WV9DbTZdiFM-5_grZxVfcRSOe98FNSHiUCN6ynS71syAxgwZI-jnmbS0_PkIdJqJUqe7AxUIEOjw-4j5kcCRjZfG/s640/blogger-image--334184443.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPLZor-o4_5_LUsAlM7gmgyjjdz0uz3QyqzNdQN9meZo_zgoTfjHs2WV9DbTZdiFM-5_grZxVfcRSOe98FNSHiUCN6ynS71syAxgwZI-jnmbS0_PkIdJqJUqe7AxUIEOjw-4j5kcCRjZfG/s640/blogger-image--334184443.jpg"></a></div>First time for both of us, I was a co-driver, with the GoPro taking care of capturing it all. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZecZdD2NcCLWcQdEHd2WrSFSo40ZrXO5sm1FKeTLdLtsr-3nCR3QpB8jyy0N846S3MlmJ6XAZaQbFpLrME2Ydjf3Bd-ZoiEcxvo6KXbZoZLPUEm_TGjn8sXO-XAqvHNvn_lZ7EGzZdGql/s640/blogger-image-843063415.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZecZdD2NcCLWcQdEHd2WrSFSo40ZrXO5sm1FKeTLdLtsr-3nCR3QpB8jyy0N846S3MlmJ6XAZaQbFpLrME2Ydjf3Bd-ZoiEcxvo6KXbZoZLPUEm_TGjn8sXO-XAqvHNvn_lZ7EGzZdGql/s640/blogger-image-843063415.jpg"></a></div>Some were really keen to get going.</div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgChbJx10uuwBYcIVPQF6rkoKYkyUz4u8NYBOIADH4ghbc2wNw1DXa2qxZomcUqKexc9lVZeDSqqx7OIjqAMDhpp8YXtwItDkhPPdJVojkMTkuH3T0hLDnhVetUnoobdi52jnWyzjKLNiIh/s640/blogger-image--1117587948.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgChbJx10uuwBYcIVPQF6rkoKYkyUz4u8NYBOIADH4ghbc2wNw1DXa2qxZomcUqKexc9lVZeDSqqx7OIjqAMDhpp8YXtwItDkhPPdJVojkMTkuH3T0hLDnhVetUnoobdi52jnWyzjKLNiIh/s640/blogger-image--1117587948.jpg"></a></div>A-Chang as passenger in the sled had this view. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMjYH9Eih-0r5aE2sZDdFUKuY6PHwcX8djURU6xhQM0eDsGT29aRuZdAJX9Bmbny9xiwC8KdxqjjXqu4yijxFDhAHsKfcFyUWOke6oZWpKmZ_xQ1JpiIsICDbLomz4sIjOmM7fVAsZIhqV/s640/blogger-image-127279623.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMjYH9Eih-0r5aE2sZDdFUKuY6PHwcX8djURU6xhQM0eDsGT29aRuZdAJX9Bmbny9xiwC8KdxqjjXqu4yijxFDhAHsKfcFyUWOke6oZWpKmZ_xQ1JpiIsICDbLomz4sIjOmM7fVAsZIhqV/s640/blogger-image-127279623.jpg"></a></div></div><div class="separator" style="clear: both;">The initial acceleration is quite strong. Some of the huskies were literally jumping up and down to get running while stopped. </div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">For the chauffeurs among us, there was one golden rule: don't let go. </span></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVJnm8LG0h3Ps8neCgRrXsNvkpC_dwKY7CIK9mMcbUmRZrtPjmKf1pC6FIfJKy8FOG_YCz2x-u3m6Mj8JIebU9m2qxLHfSEftsFoQmurJIBspCYHYx1U1ZuI6iy5XrydmnqxjymW10z4OL/s640/blogger-image-26303175.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVJnm8LG0h3Ps8neCgRrXsNvkpC_dwKY7CIK9mMcbUmRZrtPjmKf1pC6FIfJKy8FOG_YCz2x-u3m6Mj8JIebU9m2qxLHfSEftsFoQmurJIBspCYHYx1U1ZuI6iy5XrydmnqxjymW10z4OL/s640/blogger-image-26303175.jpg"></a></div></div><div class="separator" style="clear: both;">Always be ready to stop though, because if one dog gets the call of nature, it will just get dragged along on its bottom with all the others. The guides were also looking out for slower sleds, swapping dogs to even things up. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG9J2MaG8WLUUGvsGcwfK8XojES09Ak14Z41k5soPDjw10fKGDzwrBzcRhPECl-tsvyWPf0X2QWVgqtoK10Z7Lu4Orkz0qBb43TM4Iyr1cDdjP5HQzAQj7gWXIRASY4KfLQFbDpNZzDvhy/s640/blogger-image-23638594.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG9J2MaG8WLUUGvsGcwfK8XojES09Ak14Z41k5soPDjw10fKGDzwrBzcRhPECl-tsvyWPf0X2QWVgqtoK10Z7Lu4Orkz0qBb43TM4Iyr1cDdjP5HQzAQj7gWXIRASY4KfLQFbDpNZzDvhy/s640/blogger-image-23638594.jpg"></a></div>On the uphill sections, the dogs would look back expecting a little help from the humans - all part of the team. I joined the guide in running up some of the inclines, but I found the air <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">thin, even though I live in the "kilometre high city". The heavy boots didn't help either, but I was never cold. </span></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJJoCBzJBSXDBOgyqjBeD7WHPcgnglm2jlw2aFhwLtJjzxBa-Kza18qgFmBXBBMYBvC13Mfe-BRxy_7kaIOv7bCiBP4Tbp1ObZ3Osxm27MHbp2CowxE5a0-etwHef5jJ9zp0eBX9GywK-/s640/blogger-image-511105375.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJJoCBzJBSXDBOgyqjBeD7WHPcgnglm2jlw2aFhwLtJjzxBa-Kza18qgFmBXBBMYBvC13Mfe-BRxy_7kaIOv7bCiBP4Tbp1ObZ3Osxm27MHbp2CowxE5a0-etwHef5jJ9zp0eBX9GywK-/s640/blogger-image-511105375.jpg"></a></div></div><div class="separator" style="clear: both;">Break time, hanging out with Abbie-May. The guides and the 3rd generation owner know every dog's name and personality. More than just work, it's a way of life for them. They were continually looking out for all the dogs' health and happiness. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqx-UCCv9S1RfYbKZlRl9ZOe55wyvUK5sQExy7t2DinNSYWKUMAmNkqWFKFtgbxlylxZoNulVRSuD9SceTBczJcngpigrI_4xU67zVdHCycMWw4CdaVUbYkLcjlBYAKh6EltbZKQ97UvAR/s640/blogger-image--2029488664.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqx-UCCv9S1RfYbKZlRl9ZOe55wyvUK5sQExy7t2DinNSYWKUMAmNkqWFKFtgbxlylxZoNulVRSuD9SceTBczJcngpigrI_4xU67zVdHCycMWw4CdaVUbYkLcjlBYAKh6EltbZKQ97UvAR/s640/blogger-image--2029488664.jpg"></a></div></div><div class="separator" style="clear: both;">There was one near tip over, though the guide quickly undid my bad drunken steering.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRYvHZbmpi08_6ptFupjxzMF648SaEIJGxIlzFnPzN_VW-ixssd9BRjyxcPYQCHVgfhw9bgiu6tQHWl9pbZ1WFZPC7yIfr3Tyo6PbCknKoMHVTB7-DmFFxbwZvg0kGV2Mx9guzMNA33QK_/s640/blogger-image--288600571.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRYvHZbmpi08_6ptFupjxzMF648SaEIJGxIlzFnPzN_VW-ixssd9BRjyxcPYQCHVgfhw9bgiu6tQHWl9pbZ1WFZPC7yIfr3Tyo6PbCknKoMHVTB7-DmFFxbwZvg0kGV2Mx9guzMNA33QK_/s640/blogger-image--288600571.jpg"></a></div><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixHBPK9qvIhyphenhypheniSV0u6ggvvUsirvmEbnNOKzXsQa1DvKaF8bOZStehZRfQNDMGl88knnX_XC33Qn_Fwdxjw-34QoTv0erp3jhgylE3u_vttRR79BIWUEUODjHJJRbJFlbvcADQwe3Fm97FD/s640/blogger-image--1757783619.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixHBPK9qvIhyphenhypheniSV0u6ggvvUsirvmEbnNOKzXsQa1DvKaF8bOZStehZRfQNDMGl88knnX_XC33Qn_Fwdxjw-34QoTv0erp3jhgylE3u_vttRR79BIWUEUODjHJJRbJFlbvcADQwe3Fm97FD/s640/blogger-image--1757783619.jpg"></a></div>One last section in the open, and it was over quite quickly. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxpg5Q6fnVQPutSurBOt1EPf4h1t1uIKqnEYJYD29c-1jFRx0EuzqtIgN0w4EpaO0EgqNC0e4s164e7-bH06b4kPBNKoUlsLfJdCrdg7bl2vrK-UvD_sXcn3-gvxJPyIclHiJMV5ngKEfm/s640/blogger-image-1488009951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxpg5Q6fnVQPutSurBOt1EPf4h1t1uIKqnEYJYD29c-1jFRx0EuzqtIgN0w4EpaO0EgqNC0e4s164e7-bH06b4kPBNKoUlsLfJdCrdg7bl2vrK-UvD_sXcn3-gvxJPyIclHiJMV5ngKEfm/s640/blogger-image-1488009951.jpg"></font></a></div></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Dog tired. It was a little warm for them, the guides said. </span></div></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-_B5g9RsuaV_j-S0767zOUAKczyAAzTS9gj_49MegJIAdd4NhsWNspHcl0aoaS50kYd6IVSUnyD_TzT2x5QEVcng8W-IUEUN4NS52IL59DfELWRmC0nMbr9h0QgJHxk7I5Kohksr6TQWQ/s640/blogger-image--1066098612.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-_B5g9RsuaV_j-S0767zOUAKczyAAzTS9gj_49MegJIAdd4NhsWNspHcl0aoaS50kYd6IVSUnyD_TzT2x5QEVcng8W-IUEUN4NS52IL59DfELWRmC0nMbr9h0QgJHxk7I5Kohksr6TQWQ/s640/blogger-image--1066098612.jpg"></a></div></div><div class="separator" style="clear: both;">We must've said thanks and bye to nearly every dog.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghieszsCB9us2-3xISubt4YpI0Fv2cw5m1iQx2myaVIkItMkz554itmrnZMulazlaxDQZNw_OgDGq6pGW3BAuE0I6NMuP1p08w2e16oUTbo915TYmtjrIsr-r0jPlYm4vpH1CNSb8cLxKk/s640/blogger-image-1777744760.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghieszsCB9us2-3xISubt4YpI0Fv2cw5m1iQx2myaVIkItMkz554itmrnZMulazlaxDQZNw_OgDGq6pGW3BAuE0I6NMuP1p08w2e16oUTbo915TYmtjrIsr-r0jPlYm4vpH1CNSb8cLxKk/s640/blogger-image-1777744760.jpg"></a></div>According to <span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Strava, the whole trip lasted 59 minutes. Moving time was 44 minutes for a total distance of 9.1 km. The highest speed we reached was 23.8 kmh. </span></div></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCmnXrCgiK4X1xNUxE9ZjSdx4sGpTrHBA52F1yCYKXqPRoeiZz0OUzwULAW3aWOAGko0sd4EUw9_OV8xqINDKdtnlMkozw56s159NZgEQMzcYyGaUnif-YHrWt-vmd36vH1D8evU4YHAEQ/s640/blogger-image-986322222.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCmnXrCgiK4X1xNUxE9ZjSdx4sGpTrHBA52F1yCYKXqPRoeiZz0OUzwULAW3aWOAGko0sd4EUw9_OV8xqINDKdtnlMkozw56s159NZgEQMzcYyGaUnif-YHrWt-vmd36vH1D8evU4YHAEQ/s640/blogger-image-986322222.jpg"></a></div>Off to warm by the fire...</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijtiPpBvrSaRo5BydwUFDcRjbBK8QDangm3NOCpaUxJLuIdGoUKylIPCRcJufuUJeRIpqNQ-DRcg5Q0_Mh-LVPT7BMJrTb7jhEPePeyxcKdNFb9TtE8G1_Sp1_fCJ5JsDjRoKT7gkssO4s/s640/blogger-image--1349587470.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijtiPpBvrSaRo5BydwUFDcRjbBK8QDangm3NOCpaUxJLuIdGoUKylIPCRcJufuUJeRIpqNQ-DRcg5Q0_Mh-LVPT7BMJrTb7jhEPePeyxcKdNFb9TtE8G1_Sp1_fCJ5JsDjRoKT7gkssO4s/s640/blogger-image--1349587470.jpg"></a></div>... and contemplate a first encounter running with huskies in the mountains. The best cross training I ever did. </div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com2tag:blogger.com,1999:blog-2075636579591141841.post-76291795160382325882015-12-03T17:06:00.001-07:002015-12-30T08:52:40.457-07:002015 Awards<div>Every year I've been a runner has had high and not so high moments. 2015 maybe even more so. Even the clouds came with a silver lining, often of my own making rather than random luck. </div><div><br></div><div>Here then is a rundown of category winners for my running year of 2015. Each category had only one nominee. </div><div><br></div><b>Hardest Grind</b> <div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3HTn4UnLrLdfCuMAmT9g4IgJAqyBoHmalnF1b9wiKRAd4DqOPg2P4Wp5puDcUoH5zt85dtMK8lqPnDYxQIyP3XTo9tV_G29FxhZBeNPTsiCLaefoTwFQZUDmPvvUB0DOF8GzwdmuUG7Oq/s640/blogger-image-1369976520.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3HTn4UnLrLdfCuMAmT9g4IgJAqyBoHmalnF1b9wiKRAd4DqOPg2P4Wp5puDcUoH5zt85dtMK8lqPnDYxQIyP3XTo9tV_G29FxhZBeNPTsiCLaefoTwFQZUDmPvvUB0DOF8GzwdmuUG7Oq/s640/blogger-image-1369976520.jpg"></a></div><div>St Patrick's 5k. As luck would have it, this year's race was dry (it's often icy), offering good conditions to test oneself. Rebuilding after burning out the previous autumn, I aimed to get a sub-20 which at the time was a tall order. I had a hard battle on my hands for the last 1.5k, in the end finishing with 10 seconds in hand. </div><div><br></div><div><b>Biggest Achievement </b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAYPRHuRnkl1VPuW04HjRD-FtgT_AZBaxnZvhUfLS3tmDvpD-yqPkbwhjxXXcsJeJBWpzVkPgA2L2HGsc4YEsCAS2MdBLKkZGZi_Yko8aihyphenhyphen2GRl28wj_jPV42ZaAw5rAYqTuX8RodCUmK/s640/blogger-image-820201410.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAYPRHuRnkl1VPuW04HjRD-FtgT_AZBaxnZvhUfLS3tmDvpD-yqPkbwhjxXXcsJeJBWpzVkPgA2L2HGsc4YEsCAS2MdBLKkZGZi_Yko8aihyphenhyphen2GRl28wj_jPV42ZaAw5rAYqTuX8RodCUmK/s640/blogger-image-820201410.jpg"></a></div>Calgary Marathon 50k Ultra. An unusually warm day for my first ever race beyond the 42.2 kilometre marathon distance. I got into significant cramping trouble at 29km, enough to have a couple of medics check on me. I managed however to guide myself smartly home for the remaining distance (half marathon equivalent). So much so that I actually felt better at the finish. This, along with the action of completing my longest ever distance was my greatest accomplishment of the year.</div><div>My thanks to Neil Zeller for the photo of me at the finish, a very apt expression. </div><div><br></div><div><b>Most Surprisingly Rewarding</b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUCphALpTHwJkjoRVnpLBFNvhOdVoKXqHpPzb6OogJdmjNpnz2HAzYK1eEQbUI08DjTCTLLyodL2xuep6gFijV1Ke6r-8Ji_0KEQTQThjOfs89m8LBWxnWfRbNs-GH68oJzxxdsFY21TUK/s640/blogger-image--592534834.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUCphALpTHwJkjoRVnpLBFNvhOdVoKXqHpPzb6OogJdmjNpnz2HAzYK1eEQbUI08DjTCTLLyodL2xuep6gFijV1Ke6r-8Ji_0KEQTQThjOfs89m8LBWxnWfRbNs-GH68oJzxxdsFY21TUK/s640/blogger-image--592534834.jpg"></a></div>Banff 10k. 3 weeks post-ultra, I was a pace bunny for a group of my wife's friends. Most them achieved PBs because I was there to slow them down for the first half of the race, a true demonstration of the negative split. </div><div><br></div><div><b>Best Performance</b> </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFEgCo-1K1YnGlNtfvoe1VbRjU1gg4tZvOpqnPatzbhhnOavfHffDgGvLbd7oWGJJajj9bOwWZVjYYG3a5lFYVrWTCrdk8_W1M1FhVkR0LgNr4_1QWo8auD3R_YmQOYtfynfZBl_ZSPpHc/s640/blogger-image-1722296167.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFEgCo-1K1YnGlNtfvoe1VbRjU1gg4tZvOpqnPatzbhhnOavfHffDgGvLbd7oWGJJajj9bOwWZVjYYG3a5lFYVrWTCrdk8_W1M1FhVkR0LgNr4_1QWo8auD3R_YmQOYtfynfZBl_ZSPpHc/s640/blogger-image-1722296167.jpg"></a></div></div><div>Stampede Road Race 5k. Before nearly every race I run, I have no idea how well it will go. Not this time. In the 5 weeks between the 50k and Stampede, I saw mounting evidence that a PB was achievable despite the undulating course. Despite forgetting to start my watch when the horn sounded, I lowered my PB by 3 seconds to 19:15. The icing on the cake was winning my age group. </div><div>My thanks to Neil Zeller for the photo. </div><div><br></div><div><b>Most Meaningful </b></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZSEfnQBjuSlA3pjEAhrsxw6PeuGoO_9mY9dWbgaeEr3vrkfmFwwfdmNbj3TUANXHnkvM8Dt0p09tzh3VN6gkQjYfHH0lE2AuffCYQvYpFU-0BUbB0Gq8zj8Nlco0Kqk05T7ylNSfzfXQd/s640/blogger-image--98057168.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZSEfnQBjuSlA3pjEAhrsxw6PeuGoO_9mY9dWbgaeEr3vrkfmFwwfdmNbj3TUANXHnkvM8Dt0p09tzh3VN6gkQjYfHH0lE2AuffCYQvYpFU-0BUbB0Gq8zj8Nlco0Kqk05T7ylNSfzfXQd/s640/blogger-image--98057168.jpg"></a></div></div></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Torbay 10k. England bound for my Dad's 70th. Staying in his boyhood home of Torquay, it just so happened that his birthday fell on a sunday, the day of a race along the seafront. And so my Dad, brother and I ran. On a holiday beset by rain, it was bright and sunny on race day. </span></div><div><br></div><div><b>Best New Experience </b> </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmKaetkPY7YSAmZA-Pd0nvcthZvBIDh0ZgEqKTbM-hmM1BfsGfBuoMGAWp-XLOkKjL9CiuJtkdtoV7GWmSpDuaYmSygeO7ReRg6cqlTZ1WzRFFpPzQwUBugEppf-daTe-4taSodi4YtZPo/s640/blogger-image-175852027.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmKaetkPY7YSAmZA-Pd0nvcthZvBIDh0ZgEqKTbM-hmM1BfsGfBuoMGAWp-XLOkKjL9CiuJtkdtoV7GWmSpDuaYmSygeO7ReRg6cqlTZ1WzRFFpPzQwUBugEppf-daTe-4taSodi4YtZPo/s640/blogger-image-175852027.jpg"></a></div></div><div>5 Peaks Fish Creek. My first trail race, a great novelty. It was also a fine way to get in a long training run as I chose not to go all out, except the finish on more familiar tarmac when I came piling past 2 others. </div><div><br></div><div><b>Most Yucktastic Weather</b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtgDmEMErrQ8XoZB3aX7EJI3ocnkI3yeVAHCyE-R6jZjNpS6aisJEGSFzxyFOwA8Ea7pChr24XnzOkUdEkglA8fMsUyzjm1bX2F-DRYD0_I67LbPPJYj6Gd4X-GUahlkCdCo0tORSkgcsc/s640/blogger-image-243788036.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtgDmEMErrQ8XoZB3aX7EJI3ocnkI3yeVAHCyE-R6jZjNpS6aisJEGSFzxyFOwA8Ea7pChr24XnzOkUdEkglA8fMsUyzjm1bX2F-DRYD0_I67LbPPJYj6Gd4X-GUahlkCdCo0tORSkgcsc/s640/blogger-image-243788036.jpg"></a></div></div><div>Harvest Half Marathon. Driving cold rain and wind for my 7th Harvest in a row. Despite not running through any deep puddles, my shoes started squelching at the half way point. I'll be back next year of course. </div><div><br></div><div><b>Biggest letdown </b></div><div>MEC Race 7 half marathon. I wasn't sure about it before starting, and at 14k my hamstrings cried enough. Fortunately, I knew when to stop, and was plotting my comeback before the day was out. </div><div><br></div><div><b>Greatest Planning </b></div><div>2016 is going to be a year of fun, while training seriously. Preparation began on November 1, after a 2 week running break. </div><div>I suffered from late-season burnout, just like the year before. My weakest link seems to be hip/ glute strength - addressing that should unlock more performance. </div></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-PKcDV-kAVnjIybeDVQgB9-Hjuh-KZDIjM3u2Rukw84JnNdCsYSmfvxUHBZb0ERuzygB20mtOGq9KqaTQgM6JI9g4iZtEzhPQCBNJuUb1uChPhln06-huXvREe3rzTRudxEI2quLvYw2D/s640/blogger-image--1291610673.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-PKcDV-kAVnjIybeDVQgB9-Hjuh-KZDIjM3u2Rukw84JnNdCsYSmfvxUHBZb0ERuzygB20mtOGq9KqaTQgM6JI9g4iZtEzhPQCBNJuUb1uChPhln06-huXvREe3rzTRudxEI2quLvYw2D/s640/blogger-image--1291610673.jpg"></a></div></div><div>Regardless of all obstacles, keep training. </div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-58981336842003019822015-11-25T13:39:00.001-07:002015-12-01T06:07:45.438-07:00November, easy & yoga<b>November, we will rebuild</b><div>Easing my way back to running, I kept the runs short - single figures - and quite slow. <div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6iw2yzQQJTW0VRQcdHMYLN_Jnn0FoMkhmc9fkwbp1zIsAIm3vR-YXbUTaLjcmQmuREHznHxxllK1teMg0BCR87OfbWtt63O-FR9rJ0ySdB-HFs4ajoygvIHbfiqSL-8IrThNoDkN8EIp1/s640/blogger-image-1179847417.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6iw2yzQQJTW0VRQcdHMYLN_Jnn0FoMkhmc9fkwbp1zIsAIm3vR-YXbUTaLjcmQmuREHznHxxllK1teMg0BCR87OfbWtt63O-FR9rJ0ySdB-HFs4ajoygvIHbfiqSL-8IrThNoDkN8EIp1/s640/blogger-image-1179847417.jpg"></a></div>Strength training is even more vital than ever, got to get the core strong. Here's A-Chang and I getting our planks in on our anniversary. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZQF7DY2r0cfzYWYJamsa18cJ4P2DjZygHx9xbqvNsEi_URDNIZ0RwtzSaTVtKmh73j0z-8eIJ52muVJUEOtmCPx_QVz882xhlvBBU7X_6lDbFTd6rlrRPXqWAO0Ar_qiayZbF4nZfgLM7/s640/blogger-image-1529770102.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZQF7DY2r0cfzYWYJamsa18cJ4P2DjZygHx9xbqvNsEi_URDNIZ0RwtzSaTVtKmh73j0z-8eIJ52muVJUEOtmCPx_QVz882xhlvBBU7X_6lDbFTd6rlrRPXqWAO0Ar_qiayZbF4nZfgLM7/s640/blogger-image-1529770102.jpg"></a></div><div>It's time too to reacquaint myself with slippery pathways, despite being able to sneek in a few runs in shorts (my thanks to Tammy Li for the photo). I managed <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">96k for the month, only doing 60 in October as I had to take a break at the end of the month. </span></div></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBXNvZBreQtxS1Pa23X4HZreOIbH4JoyEyahbgnkPqXcwoeXacD-akNhC7w0NOWxVuUHFjON83YlLUapfY-NmyykvosF54Ewhk51MD4NvAU5V8avNq63eroEcsRLyVbDVfL0sYVSQMRyuB/s640/blogger-image-1097930590.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBXNvZBreQtxS1Pa23X4HZreOIbH4JoyEyahbgnkPqXcwoeXacD-akNhC7w0NOWxVuUHFjON83YlLUapfY-NmyykvosF54Ewhk51MD4NvAU5V8avNq63eroEcsRLyVbDVfL0sYVSQMRyuB/s640/blogger-image-1097930590.jpg"></a></div>November was also a time make 2016 training plans and schedule races, all while enjoying the oven-fresh naans along the way. Subjects for another post.</div><div><br></div><div><b>OooohhhmmmMG</b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG0Dm71NaxIJ0UhrrGBC_Kxytr9EjVYJvN8XO8HdvxP7nVe-yjDH0R46MN1HYVg8KQZYcSMn0vCM2fWZj0hmss-8y9y6lfMlJW-zX_LBySI_YvthdIGb1_zVZJ4ieWW9Z8pKrKjVcIZ_Ga/s640/blogger-image--836162306.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG0Dm71NaxIJ0UhrrGBC_Kxytr9EjVYJvN8XO8HdvxP7nVe-yjDH0R46MN1HYVg8KQZYcSMn0vCM2fWZj0hmss-8y9y6lfMlJW-zX_LBySI_YvthdIGb1_zVZJ4ieWW9Z8pKrKjVcIZ_Ga/s640/blogger-image--836162306.jpg"></a></div>A-Chang wanted to take yoga classes once again, so I decided to join her once a week. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2JiGeb0zH79nqsIJ-vGzIT0VhgdB3QPPAKPpbASYy8yMoSZAVkpmLMP3r1fThGkFftVcCBnQxkHqRqceYcSr3IPWxeXBRRL9n7DMzqPz8ydWJD2NrCRxzXM88_ek95H88dscRjSYErb9k/s640/blogger-image-237577128.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2JiGeb0zH79nqsIJ-vGzIT0VhgdB3QPPAKPpbASYy8yMoSZAVkpmLMP3r1fThGkFftVcCBnQxkHqRqceYcSr3IPWxeXBRRL9n7DMzqPz8ydWJD2NrCRxzXM88_ek95H88dscRjSYErb9k/s640/blogger-image-237577128.jpg"></a></div>It's a bit far from home, but is a friendly place that avoids a few of the pretensions that have put me off other venues. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy-QIjVciUoLrfb-nEz1QKECieyohUkg9suorVsgFKelcT-QnI0Epou2ygd9yILqGpWSPS6tNfmVHLmPj71HshHcsTgHpFOhrcaY_hmyRzZ2dyJGVP3RKDmwf3H27PP6HfELZbwXCjT0i4/s640/blogger-image-2144942340.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy-QIjVciUoLrfb-nEz1QKECieyohUkg9suorVsgFKelcT-QnI0Epou2ygd9yILqGpWSPS6tNfmVHLmPj71HshHcsTgHpFOhrcaY_hmyRzZ2dyJGVP3RKDmwf3H27PP6HfELZbwXCjT0i4/s640/blogger-image-2144942340.jpg"></a></div>I do a bit of yoga at home too. The class I try to get to is called "happy hips", an obvious choice for runners. </div><div><br></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Streaking into 2016</b></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhic9Ok8tb6EJ0_Np8WtEjqUhqEvHmxCnFjBjf4ayKJdbXm5F17CvyyIxy4tYwDYx6EqEoJi1B3s7raXmqhg4sw0kRRHwiTtvM1hXvuvMpBq4k_eeUNnOyVJn7d3eTbyRp0C1HoFHgO_UBu/s640/blogger-image-167657573.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhic9Ok8tb6EJ0_Np8WtEjqUhqEvHmxCnFjBjf4ayKJdbXm5F17CvyyIxy4tYwDYx6EqEoJi1B3s7raXmqhg4sw0kRRHwiTtvM1hXvuvMpBq4k_eeUNnOyVJn7d3eTbyRp0C1HoFHgO_UBu/s640/blogger-image-167657573.jpg"></a></div>I got out to Marda Loop for the start of the Strides Streak. I enjoyed my first run across the dam that wasn't during a race. My runfie face badly needs work though. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMZp8AoBqVvrDXzGI4Bx7pm60tMlMfL2tM_IjtFjqoXtVcjiyWjbscIXmDU4b23aTm5DIa23uX60XldN36acS8o6fX3DibuPxgGG9zxrjlnHCzgfw9zqjaDzJkK0PH2J4lnT0B5Ln56OoU/s640/blogger-image-1183970500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMZp8AoBqVvrDXzGI4Bx7pm60tMlMfL2tM_IjtFjqoXtVcjiyWjbscIXmDU4b23aTm5DIa23uX60XldN36acS8o6fX3DibuPxgGG9zxrjlnHCzgfw9zqjaDzJkK0PH2J4lnT0B5Ln56OoU/s640/blogger-image-1183970500.jpg"></a></div></div><div>My weekly totals in November: 15.3k, 23.7k, 24.9k, 26.9k. With my 'winter legs' coming back, December is the start of base building. For the first time, I'm following my first base-specific plan. </div><div>The intention is to be in better shape than ever in February when the sharpening phase begins. Those PBs don't run themselves, so let's go. </div><div><br></div><div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>Disclosure: </b></span></div><div>As a Calgary Marathon ForeRunner, I have been given a entry to participate in the 2016 race, however, all thoughts and opinions are my own.</div></div></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-69165105745847977642015-11-16T15:49:00.001-07:002015-11-18T06:05:09.791-07:00Don't mess with the Marshal<div class="separator" style="clear: both;">I like to volunteer in November, racing is out as I'm usually a creaking gate by this time of year. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlUV2XsxTOx-tAeZXN_jHzbyaEo1M68-Gx0phd5AijQQtklljiCV1tXsJDRvtltQ3rA0XD3dioZCVLkPgoXCtQ0H1ODaoCl6zJhoz6YOZOcPnTwF8b7hu4H6KGgvdBq2CfbpANY8p6aV49/s640/blogger-image--33346944.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlUV2XsxTOx-tAeZXN_jHzbyaEo1M68-Gx0phd5AijQQtklljiCV1tXsJDRvtltQ3rA0XD3dioZCVLkPgoXCtQ0H1ODaoCl6zJhoz6YOZOcPnTwF8b7hu4H6KGgvdBq2CfbpANY8p6aV49/s640/blogger-image--33346944.jpg"></a></div><div class="separator" style="clear: both;">I was stationed at km 11, which was also about km 17.5. A small part of the course on a road, there were 2 of us, and I pulled traffic duty. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWw3XhkpSBfsH4Ll_eE8eGOOIJZSNvFwNKqCLFeZar1eTBORS0Hhcy64Nkzw5HVkyKzQCkjPaOJJAAH6JmfMpmYPoEhqkN01y11zQqHlwhR-OgKWBjTkBNe5IUt_tz2eNh-EeAdQulSyWd/s640/blogger-image--112866260.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWw3XhkpSBfsH4Ll_eE8eGOOIJZSNvFwNKqCLFeZar1eTBORS0Hhcy64Nkzw5HVkyKzQCkjPaOJJAAH6JmfMpmYPoEhqkN01y11zQqHlwhR-OgKWBjTkBNe5IUt_tz2eNh-EeAdQulSyWd/s640/blogger-image--112866260.jpg"></a></div>It was turning into quite a warm sunny day by the time 2nd and 3rd places came through. I think the lady on the left once overtook me on a leg of the Banff Ekiden. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPCdI5-Ux_Q6QTPRP1c4iCXIrsshyphenhyphenhW9qC6akUOHG-LujtH8HvP1MpgzEBaFRTtPI-_hWC0zQb7LZ18z_M_EvfwN38rB9YDCuomqBf-5TXSfU3l0VRcjJuXOWVe6DOImZC_KBoqDJ9Dlol/s640/blogger-image-1182896655.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPCdI5-Ux_Q6QTPRP1c4iCXIrsshyphenhyphenhW9qC6akUOHG-LujtH8HvP1MpgzEBaFRTtPI-_hWC0zQb7LZ18z_M_EvfwN38rB9YDCuomqBf-5TXSfU3l0VRcjJuXOWVe6DOImZC_KBoqDJ9Dlol/s640/blogger-image-1182896655.jpg"></a></div>Simon came past, later saying he was having an off day.</div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsqgtG6YJVzLf5PcgJfBJ2WpRlyFy7b756dq4rNq5-9sl5742y69Tk3Pp_KcojWzQAOgjoosf73J5cHPuTH_xjZXhcjV-khaCHo5T1qPUCzZInOAZuKdagPGzHliNJw0sdJGuer9oE_5Zw/s640/blogger-image-447214588.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsqgtG6YJVzLf5PcgJfBJ2WpRlyFy7b756dq4rNq5-9sl5742y69Tk3Pp_KcojWzQAOgjoosf73J5cHPuTH_xjZXhcjV-khaCHo5T1qPUCzZInOAZuKdagPGzHliNJw0sdJGuer9oE_5Zw/s640/blogger-image-447214588.jpg"></a></div>In 3 hours there were less than 10 cars, so I mostly used my sign to point the way. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNEHINBD1P_j5R_V7JzNygJmeoXjRFiopCxWRLsMi6ciqxcvWHqs_wbomx3nDlLQLUvN76Fm8sW7Odqisb4I4ZMh6VKJOQ_1yi7sbLzocnlbay5N-UVnP3UxTredBSwh4q6QeObr91LdIj/s640/blogger-image--409290910.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNEHINBD1P_j5R_V7JzNygJmeoXjRFiopCxWRLsMi6ciqxcvWHqs_wbomx3nDlLQLUvN76Fm8sW7Odqisb4I4ZMh6VKJOQ_1yi7sbLzocnlbay5N-UVnP3UxTredBSwh4q6QeObr91LdIj/s640/blogger-image--409290910.jpg"></a></div>Simon again, on his way to 'only' 1:28. </div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOgYKdVedhGoukx-vPy0E97NBexWgfd_PuU-RA6IHOUws1HUV1cJYBBDFiktJgEDprCUdJs7TPXzmW0olLlp1W88L1AD3PfaXcFecG4CVGl7ikG1bQ1wXY1N4xVPZDoL44FJvwgphrAV9H/s640/blogger-image--2138996769.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOgYKdVedhGoukx-vPy0E97NBexWgfd_PuU-RA6IHOUws1HUV1cJYBBDFiktJgEDprCUdJs7TPXzmW0olLlp1W88L1AD3PfaXcFecG4CVGl7ikG1bQ1wXY1N4xVPZDoL44FJvwgphrAV9H/s640/blogger-image--2138996769.jpg"></a></div>Done by lunch. I wasn't very animated this time as there was another marshal with me. </div><div class="separator" style="clear: both;">Pleasant and quiet, it really was "Last Chance" with snow arriving a few days later. </div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com0tag:blogger.com,1999:blog-2075636579591141841.post-28437049926650195402015-11-14T09:53:00.001-07:002016-01-12T16:03:14.414-07:002016 - let's race<div>I love race day. While I'll always go after a PB if I can, this season is above all about fun. I think I might even be capable of treating a few races as extended training, rather than fastest possible time at all costs. There's always a first time. </div><div>So here's my calendar, hope to see you all out there. </div><div><br></div>January 16 (sat): MEC race #1, 5k. <div>I have never raced in January, so will do this quick and slippery one. <div><br><div>March 13: St Patrick's 5k. </div><div>An annual favourite, spring weather or blizzard? You never know. </div><div><br></div><div>April 3: 2XU Compression Run 10k, Singapore. </div><div>Yes, you read correctly. Not a destination race, just a race while on holiday. The course seems to vary a little every year, but if it's flat, I would love to get a PB there. My solitary sub-40 dates back to 2012. </div><div><br></div><div>April 9 (sat): Jabulani Challenge 12k trail, Sydney, Australia. </div><div>Holiday part 2. A trail race on the outskirts of Sydney, really looking forward to this one. </div><div><br></div><div>April 30 (sat): Eyeball the Wall 15k. </div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Back to Calgary for a guaranteed PB, will race around the reservoir as a medium tempo training run. </span></div><div><br></div><div>May 29: Calgary Half Marathon.</div><div>The big one. My current PB dates back to 2013, when I finished limping with a pulled hamstring. I'm working on hip and glute strength for a smoother PB. </div><div><br></div><div>June 19: Millarville 8 mile bun run.</div><div>You can be a runner or a "bunner", stopping twice to scoff cinnamon rolls. It should look great on the GoPro. </div><div><br></div><div>July 10: Stampede Road Race 5k.</div><div>PB'd last year, another would do nicely. So would a flatter course without a turnaround. </div><div><br></div><div>July 17 (sat): 5 Peaks 13.6k trail, Glenbow. </div><div>I had my first 5 Peaks experience last year, really enjoyed it. This is just out of town, should be fun. </div><div><br></div><div>August 6 (sat): 5 Peaks 11k trail, Fish Creek Park. </div><div>The one I did last year, though it seems to have been shortened so might skip it. </div><div><br></div><div>September 17 (sat): 5 Peaks 14.5k trail, Canmore. </div><div>I've raced in Canmore just once (a leg of the Grizzly), an overdue return. </div><div><br></div><div>October 1 (sat): Harvest Half Marathon. </div><div>8th year in a row. The last few have not gone very well, so hoping to put that right. </div><div><br></div><div>October 15 or 16: MEC race #7, 10k.</div><div>I had to drop out last year when I took on the half. Finishing is more fun, so 10k it is. </div></div></div><div><br></div><div>That's 13 races planned. May the training and fun never stop.</div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1tag:blogger.com,1999:blog-2075636579591141841.post-72459004561280986532015-11-07T21:23:00.001-07:002015-11-12T06:04:45.561-07:00Banff Winterstart<div>A quirky finish to the season, my first Banff Winterstart. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhds3v5AJ7UdW1h29_y3Q-HcatL-cYraNHe06o8HFUYC106792n0X2aQIW1BqpK7c_n35T9Ba7nBhyphenhyphenyF7EKwC-Huv8mn-BHhiRepFMGNs0JEb7YyiARP14QMhfbNkocPTU2kB7_XwP73TUX/s640/blogger-image--1372525470.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhds3v5AJ7UdW1h29_y3Q-HcatL-cYraNHe06o8HFUYC106792n0X2aQIW1BqpK7c_n35T9Ba7nBhyphenhyphenyF7EKwC-Huv8mn-BHhiRepFMGNs0JEb7YyiARP14QMhfbNkocPTU2kB7_XwP73TUX/s640/blogger-image--1372525470.jpg"></a></div>7pm start, out of town, up Tunnel Mountain Road and back again with a few flashing lights, the stars and hope to guide the way. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDusBsYWO13U2p9rrKPUswyr7xNhRQshtKTXuWXVB0sMDA5PDnpdapq_6BcW3RwPsbM9Hseho3Y-yE7LDHisoX6c10iVKTYxiyRlXJG1pBt8i_TDEGETdvHV3pSPLcfALrz2wcah5Pw9kE/s640/blogger-image--1152266114.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDusBsYWO13U2p9rrKPUswyr7xNhRQshtKTXuWXVB0sMDA5PDnpdapq_6BcW3RwPsbM9Hseho3Y-yE7LDHisoX6c10iVKTYxiyRlXJG1pBt8i_TDEGETdvHV3pSPLcfALrz2wcah5Pw9kE/s640/blogger-image--1152266114.jpg"></a></div>My GoPro was unlikely to capture much usable film, though its strap was useful for carrying a glow stick. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUjKFrBGCRdU1NY6OX6ZCrW_pItBG2f-CuH9CHU_kwLhlwPBxvtnHZM_wBzj06bmIVgxK4lijXa59T3hxmENrhe8AgaqF3ryayzGdPSwzSrslGnNdlX9prcKm3eK7K9X7Hkfpo3A1K44-W/s640/blogger-image--362636470.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUjKFrBGCRdU1NY6OX6ZCrW_pItBG2f-CuH9CHU_kwLhlwPBxvtnHZM_wBzj06bmIVgxK4lijXa59T3hxmENrhe8AgaqF3ryayzGdPSwzSrslGnNdlX9prcKm3eK7K9X7Hkfpo3A1K44-W/s640/blogger-image--362636470.jpg"></a></div>For the final time this year, A-Chang was there for logistical and other support. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpVbG_SOLfgqKuapkHzYgTPeAibopBIf6HMgeu5cbWwWDkwmeXx6fj3jxgSRqOriGxb_5Kng2YBsDvJ-4oCi8f44uNh0IzCHLjG_U1z9rUClVFumeWzB52DYdeDKo2NjNjQVyITLbTUpcs/s640/blogger-image--1663272407.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpVbG_SOLfgqKuapkHzYgTPeAibopBIf6HMgeu5cbWwWDkwmeXx6fj3jxgSRqOriGxb_5Kng2YBsDvJ-4oCi8f44uNh0IzCHLjG_U1z9rUClVFumeWzB52DYdeDKo2NjNjQVyITLbTUpcs/s640/blogger-image--1663272407.jpg"></a></div>The dangling running shoes were a nice touch. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV0HIFk11HKXdE3dcBCx4YWnnja1d0j3Ih9sRBFJsOwrKqtGFJzGYDmS7WJyKVoBYAICQw0xMhzyijbJ2CU1DeggCC4MTvyMirdIh3fWvorkuTURcjgxGewPV3EiOOxmm573AHDhP9hzBf/s640/blogger-image--639304382.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhV0HIFk11HKXdE3dcBCx4YWnnja1d0j3Ih9sRBFJsOwrKqtGFJzGYDmS7WJyKVoBYAICQw0xMhzyijbJ2CU1DeggCC4MTvyMirdIh3fWvorkuTURcjgxGewPV3EiOOxmm573AHDhP9hzBf/s640/blogger-image--639304382.jpg"></a></div></div><div>Getting outside at the last minute, there were more people than I thought. I shoehorned myself into the crowd about one quarter of the way back. I picked up a glow stick on the ground in front of me. I can only imagine the pandemonium if anyone had tripped up at this packed start. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwGbliAA2IFe2fvexSCCpSsYU-CE-6AMl3XpIb2VT33fZW9ZRb2U6llXtjXKE404dgMf4xT649ZA9uTpWQ3k6AbeYx8soS-BMAjPMQemn9X1QPOtZtZXgxqOeXdJf8smTExz8wkPK8nFK4/s640/blogger-image-1232465833.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwGbliAA2IFe2fvexSCCpSsYU-CE-6AMl3XpIb2VT33fZW9ZRb2U6llXtjXKE404dgMf4xT649ZA9uTpWQ3k6AbeYx8soS-BMAjPMQemn9X1QPOtZtZXgxqOeXdJf8smTExz8wkPK8nFK4/s640/blogger-image-1232465833.jpg"></a></div>Guy in singlet...</div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc2AzTwF90KOcHvJ87T-Pz6rT2e8xpC97sOkZpn11Jsfs9mUyJG9qcSWCD9h-uiv8D7pip5zHTq1-NuaMoIhYds-Tobm1WX-Z2_62FX_qo600nHkOu8krSId9RmdTck31bJJT32fKuas4_/s640/blogger-image--1216383135.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc2AzTwF90KOcHvJ87T-Pz6rT2e8xpC97sOkZpn11Jsfs9mUyJG9qcSWCD9h-uiv8D7pip5zHTq1-NuaMoIhYds-Tobm1WX-Z2_62FX_qo600nHkOu8krSId9RmdTck31bJJT32fKuas4_/s640/blogger-image--1216383135.jpg"></a></div>"Hmm, no warmup. Never mind, this is going to be slow regardless." </div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKEj1LKijBd-5JOhRAV3i3cs3X0yS3gdcOfCJ0602_N-z53l6bmQC4fSn7ZYcmf-lT6sezSoLFBZsIahuFFz9-RnXL1K1GDW6hF4duMBCVksvOtRi3axrzh3d82Lw5GpiaN8Hx4IsUQyNt/s640/blogger-image--1416484191.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKEj1LKijBd-5JOhRAV3i3cs3X0yS3gdcOfCJ0602_N-z53l6bmQC4fSn7ZYcmf-lT6sezSoLFBZsIahuFFz9-RnXL1K1GDW6hF4duMBCVksvOtRi3axrzh3d82Lw5GpiaN8Hx4IsUQyNt/s640/blogger-image--1416484191.jpg"></font></a></div><div>As I was leisurely overtaking people, a few exaggerated toe-offs had me realize the earlier rain had frozen in many spots. </div><div>It takes a few runs on snow and ice to get my winter legs. This was my first such run since about early March. In the dark. 20 or 30 would come piling past each time I slipped a bit and anxiously backed off. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwBDK54BBs1iHK8F_z6Dy8l_iHY9ZHJFMMqNt27j69fo1m6m1186YhDEDKIvONjW26LaQjAv0CyhpINSoFixsIE6Jx75fpFVfewMf0qSKnMRd8n2wBTjhKSLgbghDf4LfSaUMyrf8Cy6cz/s640/blogger-image--1112474857.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwBDK54BBs1iHK8F_z6Dy8l_iHY9ZHJFMMqNt27j69fo1m6m1186YhDEDKIvONjW26LaQjAv0CyhpINSoFixsIE6Jx75fpFVfewMf0qSKnMRd8n2wBTjhKSLgbghDf4LfSaUMyrf8Cy6cz/s640/blogger-image--1112474857.jpg"></a></div>Up Tunnel Mountain Road following the line of lights, watching out for those stopping to walk. The occasional glance upward at the star show above was all too fleeting. </div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYAxiVVa5hD-heMqbQd59UGx0Kz7WBrPavwNC4gNU6SA-v6YKGEYjixtaJfG6NZ-afm8LzVUTBrjDO0GI1ilan1jVPOnuYrQ0jr975gMH3068aX4bn3QzzIBvAtqJSVBF8Mp4kH-6yOqtz/s640/blogger-image-1615930619.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYAxiVVa5hD-heMqbQd59UGx0Kz7WBrPavwNC4gNU6SA-v6YKGEYjixtaJfG6NZ-afm8LzVUTBrjDO0GI1ilan1jVPOnuYrQ0jr975gMH3068aX4bn3QzzIBvAtqJSVBF8Mp4kH-6yOqtz/s640/blogger-image-1615930619.jpg"></font></a></div><div>A tentative turnaround, I took it slowly down the hill out of apprehension for falling. The light show on the way down was a great distraction. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEworyvNuaZuv6v8soA_-YHKdqCIw-0bk4OJGLS2IkoCjOBEwO1w-BRtfQZ3E-olltmJBH6YYhyphenhyphend4cUX00_Ee1Dn8NYJxkPF4RLnbb9c4nYdEDQCim55qOgCZq4SBGdDv1qbwImFqSlAO8/s640/blogger-image--341007976.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEworyvNuaZuv6v8soA_-YHKdqCIw-0bk4OJGLS2IkoCjOBEwO1w-BRtfQZ3E-olltmJBH6YYhyphenhyphend4cUX00_Ee1Dn8NYJxkPF4RLnbb9c4nYdEDQCim55qOgCZq4SBGdDv1qbwImFqSlAO8/s640/blogger-image--341007976.jpg"></a></div>A favourite was the guy dressed as a shrimp with his 2 buddies in leopard costumes. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOkooaFSEUKKsaE6hRl4n9VA1kDeGQRNTFL9IO6e5M9gFHOUW0mknlUBqbvanlfATre2A3I_7ykphUiCij7l2mzhfXC761lBOEfWznUaz9PCi12pHgoLHEZNRlMa0yv0Hbdg7rTVxNJIEj/s640/blogger-image-421651724.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOkooaFSEUKKsaE6hRl4n9VA1kDeGQRNTFL9IO6e5M9gFHOUW0mknlUBqbvanlfATre2A3I_7ykphUiCij7l2mzhfXC761lBOEfWznUaz9PCi12pHgoLHEZNRlMa0yv0Hbdg7rTVxNJIEj/s640/blogger-image-421651724.jpg"></a></div>One runner even brought his dog along, wearing glow rings. </div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzBsLafO28zDwyPz4A__mvF5GJhpAkh2TqgM8jWbbamu7Oz6rnwSgGm3AZ6KY59G9WfqyQwqhPKNAY6G87sZRjTe_V3zhKYYT8wkBZoyZZiM9QqP6gxxNQk82VfrionQtI5Y8S6NMS0KT6/s640/blogger-image-457451825.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzBsLafO28zDwyPz4A__mvF5GJhpAkh2TqgM8jWbbamu7Oz6rnwSgGm3AZ6KY59G9WfqyQwqhPKNAY6G87sZRjTe_V3zhKYYT8wkBZoyZZiM9QqP6gxxNQk82VfrionQtI5Y8S6NMS0KT6/s640/blogger-image-457451825.jpg"></a></div><div>Memories of winter runs had me slow down at intersections, always the slipperiest. After the turn back onto Banff Avenue, I managed to drop my water bottle. "I don't want to have to buy another one," I concluded, so I went back for it, waving my glow stick like a drunk air traffic controller. </div></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5ze6VQsj8AD4OzSPZQU2yyzYUrhZEOk-x21dSCnSuCxQW8EmV1Li-r37oqRrf213mU9LobXWXWh8CrynTQF869NWzg4_JhyAZxPdPPITTFg1pYIl2nDPoJ2M725UqOBEaH3NPuJ_Tt3iD/s640/blogger-image-1287521188.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5ze6VQsj8AD4OzSPZQU2yyzYUrhZEOk-x21dSCnSuCxQW8EmV1Li-r37oqRrf213mU9LobXWXWh8CrynTQF869NWzg4_JhyAZxPdPPITTFg1pYIl2nDPoJ2M725UqOBEaH3NPuJ_Tt3iD/s640/blogger-image-1287521188.jpg"></a></div>Back under street lights again, 10 minutes slower than my PB for a 5 miler. A good recovery run though, in which I victoriously didn't fall over. </div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRWteb0S2Hvkjphzm1Iw96EHm_wYi4RE5H7O0UrA0JNMZNj4B7MbFxlH5W9d_Or_MZgd-su4r_hZ_37vmRwavwNDK-hcoiFA9R7Z978_SEbkyBBxOTp_9eu8bKLILuYXOjltfKlW-ge0Vp/s640/blogger-image--1845287743.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRWteb0S2Hvkjphzm1Iw96EHm_wYi4RE5H7O0UrA0JNMZNj4B7MbFxlH5W9d_Or_MZgd-su4r_hZ_37vmRwavwNDK-hcoiFA9R7Z978_SEbkyBBxOTp_9eu8bKLILuYXOjltfKlW-ge0Vp/s640/blogger-image--1845287743.jpg"></a></div></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Some great costumes around, though the icy patches on course made me anxious. </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Fun overall, and a nice workout to continue my recovery. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">That's it for 2015. Training for a PB push at the Calgary Half Marathon starts tomorrow. It never stops. I </span><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">want it to never stop. </span></div></div>A-Pi (Peter)http://www.blogger.com/profile/04627278771848829198noreply@blogger.com1