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A run around the Chiang Kai-shek Memorial Hall

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I had the afternoon to myself today as my wife took our daughter to visit an old school friend.  So I decided to do what most men would do when they discover they have some free time.  I went for a run. ;)

A friend had told me that it is quite nice running near the Chiang Kai-shek Memorial Hall so I decided I would nip out there and have an explore/run.

After a half hour bus trip and a 15 minute train ride I was there. It is very convenient that there is a subway stop right outside the entrance to the parkgrounds:

The memorial itself is quite impressive.  It’s pretty huge and there is a big statue of Chiang Kai-shek inside it.  Sort of like the Lincoln memorial I suspect.

There are heaps of little walkways in the park grounds and there were quite a few folks out walking or jogging.  A lot of folks just seem to run in their everyday clothes here which I always find quite funny.

There were a whole bunch of people painting this scene as I ran past.  I guess it must have been an art class.

As you can see from the map below I ran all over the park grounds and around the whole complex a few times.

It was a most enjoyable run.  I did 10K in an hour.  I’m still trying to keep up my low heart rate program for those who are curious.

I’m quite pleased that I’ve been getting in a lot of extra physical activity as I’m afraid the eating in Taiwan is been a bit out of pattern for me.  The custom here (at least with my wife’s family who we’ve been staying with) is to mainly eat out as there are hundreds of restaurants and food stalls wherever you go.  The food is dirt cheap and rather tasty although I’m always a bit hesitant about eating in places that might not get a good food hygiene rating - much to my wife’s disgust!

Tomorrow I’m off to a mall that just sells computer bits.  Droooool.  :)

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A run and a hike

I’ve been very slack in keeping my blog updated this last week, but in my defence, my family and I are having a great holiday!

Let me see.  The last time I updated I’d been for a run around Blue Emerald Lake.  I thought I’d done 6K but it turns out I’d paused my Garmin somewhere along the way and had actually done about 7.5K.  I went for another run there on Friday morning and it was really interesting seeing the masses of folks out exercising.  There was a group doing some sort of martial arts with swords, a plethora of folks doing Tai Chi or something similar and my favourite bunch:  a group of nutters who just seemed to be having a good time jumping around and laughing.  Anyway, I did 7 laps of the lake which comes in at about 10.5K.

On Saturday we went hiking in the hills above Taipei.  My wife’s cousin said we would only go for about an hour but it was such a lovely day that we ended up doing just over 4 hours.  The only problem was that the route involved a lot of steps!  I think it’s a bhuddist thing that they always build their temples at the top of hills and then have thousands of steps up.  Something about having to make an effort to achieve enlightenment I’m sure!  I stopped counting the steps after we’d done 1000 and I’m sure there were plenty more.  And that was just the uphill bit!  I had very sore shins afterwards but it was a great day out.

The steps above led to this temple:

It was quite a nice looking temple but pretty small compared to some of the more impressive ones I’ve seen.

I had a passenger on board which made the hike a bit more of a workout too!

I have to admit that carrying the passenger around Taiwan is a good workout.  She’s about 18 kgs once she’s in her carrying pack with all her bits and pieces.

She has been very cute and funny on this trip.  Whenever we take the subway to get to someplace she insists on holding on to the overhead handgrip because everyone else is!

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A run around a lake in Taipei

Well I’m in sunny Taiwan and the weather is fantastic for running.  Overcast and a bit nippy with the odd drop of rain.  I was in Brisbane (Australia) from Friday - Monday and unfortunately I didn’t manage to get a run in - mainly because it was either pouring with rain or stinking hot.  And I mean hot!  Anyway, Taiwan seems much more conducive to running at the moment as the temperature is brilliant.   It’s winter here so the temperature hovers around the 20 degree C mark although I’m told it can spike up to 30 degrees C some days.

I’m staying in Nei-hu which translates as the Lake District in Taipei City and there are a bunch of nice lakes qutie close to where I’m staying so this afternoon I went out for a run around Blue Emerald lake.  There is a great little running/walking track that goes around it and I was far from being the only person out running.  I was the only white guy out running though!  Speaking of which, I’ve only seen one other European outside the airport so far.  I always find that quite funny.

I took my cellphone along so that I could take some photos but it was out of battery for some reason.  I found the picture below via Google Earth:

I did 5 loops of the lake which came to just over 6 km.  It was very enjoyable and I’ll definitely be doing more running now that I’m here in Taiwan.

One thing that isn’t really apparent from the overhead shots is that I’m really in the city.  It is incredibly built up and I’ll post a few pictures once I remember to charge my camera!

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On holiday

I’m off on holiday 4AMish tomorrow morning so expect contributions to slow down somewhat over the next four weeks.

Hopefully I’ll do some run reports from different locales!

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A run past the Rose Garden

My long run today was not particularly long but it was long enough.  I did a 15 km run and it was probably my slowest run since I finished C25K.  I’d like to blame it on the Low Heart Rate Base Training I’m doing but I only got my heart rate fast enough to trigger the slow down beep from my Garmin about 4 times during the run.  It was just one of those days where my legs felt heavy.  It wasn’t helped by the fact that I chose the hottest part of the day to run.  And it was a glorious day!  The only problem was that it was extremely windy.

I ran past the Rose Gardens in Parnell and decided to stop and snap a picture with my cellphone.  They are looking really nice.  I’m going to take my wife there for a walk if I can this week.

Overall I did 15.41 km in 1:42:48.  Even though it was a slow run I enjoyed it.  It was great running along the coast line as the wind was blowing spray over the seawall so it kept me nice and cool for that portion of my run.

I also did a 10K low heart rate run on Friday.  I did that in about 58 minutes.

That brings my weekly milage up to about 40.5 km.  I’m going to try and get it up to about at least 50km a week but it will be a little difficult for the next few weeks as I’m going overseas on holiday with my wife and daughter.

I was supposed to be leaving this coming Wednesday (Australia for a week then Taiwan for three weeks) but my darling daughter has managed to catch chickenpox (The poor little monkey is covered with heaps of sores and is not happy) so we’ve had to delay our flight a few days.  So now we will will be leaving on Friday instead and skipping the Gold Coast leg of our trip.  We’ll still be visiting some friends in Brisbane for a few days before leaving to see family in Taiwan.

Getting all my runs in is going to be a challenge but I figure you can run anywhere really.  The trick will be to eat healthily.  I must admit my eating over the last few weeks has been a bit shocking.  I’m going to have to regain my healthy eating mojo.

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Time for base training

I listened to a Phedippidations podcast on base training a while back and made a mental note to relisten to it once I’d done my half marathon.   So I did. :)

The basic concept of base training strikes many runners like a brain-teaser game: how can running slowly now help us to achieve better performances later in the year? It is particularly challenging to go from the relative intensity of pre-race workouts to a speed and pace that is much, much slower. However, if you come to the realization that many runners stagnate on a plateau of performances because they run too few miles, and these miles that they do run are are run too fast, then you open yourself up to the possibility of significant running improvement. Proper base training requires patience and discipline, and this week’s guest host, Steve’s running advisor John Ellis, explains how the hard part of this period of training comes with the dedication to running “easy.”

You can get the podcast here.

Basically, the whole idea with base training is that you run slower and further in order to build up your aerobic fitness. Your body becomes able to do more work at a lower heart rate.  There is a better explanation here.

There is an interesting FAQ on low heart rate training here which I found via the Running Ahead’s Low Heart Rate Training Forums. There is a lot of great information there.

As such, I have decided I’m going to try and do some base training.  I’ve completed all the events I’m going to do for 2008 and my 2009 events don’t start till late February so that gives me some time to get the physiological benefits.

The recommended target HR for low HR workouts is 180 - your age so today I did a 10K run where my pace was determined by my target HR of 146.  It’s quite interesting as the longer I went the higher my HR went so while I started off running 10.6 kph I had to drop it all the way down to about 9kph for the last kilometer or so.  Overall I did 10K in 61 minutes.

This is going to be an interesting experiement.

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Back on track and some photos

I went for a nice gentle 5K run in the gym this morning.  It went great and I had no difficulty with any of it.  I’ve felt surprisingly good since the HM with only slightly achey quads (from the hills I suspect).

The photos from the half marathon have been released.  Click on the photo below to see more.

Thank you all for your kind words on my race report post. They are all much appreciated.

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Adidas Auckland Half Marathon Race Report

My alarm went off at 3:55 AM this morning.  Race day!  At last.  :)

The weather forecast was for heavy rain clearing in the early morning and for once it was accurate.  It bucketed down in the night but stopped at about 4AM.

My dad had flown down from Christchurch to do the race as well so we both got ready and then my darling wife dropped us off at the ferry terminal at 5AM.  The ferry terminal is just outside some of the more popular bars in Auckland and there was some poor drunk bloke staggering home after a hard night out on the town who made me laugh when he blurted out “You’re all F***G mental!” Yes we are mate. :)

We got the timing just right and managed to get straight onto a ferry.  25 minutes later we were in Devonport eyeing up the portaloos.  I have to give credit where credit is due and say that the race organisers had definitely put in plenty of portaloos!  There looked to be about 500 meters worth of them.

My dad has a regular training partner who was supposed to be meeting him but by the time the race started he still hadn’t shown up so we just ran.  About 100 meters into the race he showed up!  7500 people and he managed to find my dad.  I was impressed!  I left them behind at that point and set off on my personal quest.

I had decided to try and maintain a reasonably conservative pace for the first half so that I would still have plenty in the tank in the second half.  In all my races up until now I’ve always shot off and struggled quite a lot at the end.

The course was quite congested for the first two kilometers so it wasn’t too hard to be restrained.  I must admit that I was extremely happy to be out running this event.  It wasn’t that long ago that I weighed more than 300 pounds and the thought of exercise filled me with dread.  Fortunately I’ve kicked the couch habit and am now a runner.

I lost quite a bit of time at the drink stations.  I think next time I will do what I do in training and carry my water with me.  It’s much easier and I know what to expect that way.  It was hard to get at the water and I didn’t get much in either I think.

At the 10K mark my time was 52:36 and I was very pleased.  The race had been very enjoyable up until this point and I was going strong.  I was actually ahead of my projected finish time and I was thinking the hills that someone had warned me about hadn’t been that bad.  Oh boy, how wrong can you be?

Kilometer 11 - 15 was hilly!  It started off with some small hills, then some big ones, and then the bridge!  The bridge wasn’t nearly as bad as I had feared it would be.  It was long and steep but I had done a lot of hill training in my training and I actually kept a really good pace up all the hills.  Not once did I even consider stopping.  The marathon photo people were on the bridge so I made sure to give them a big smile and a festive fist pump as I went past.  I look forward to seeing those photos in the next few days.

Kilometer 15 was where things started to go downhill a bit.  Both figuratively and literally!  Literally in that it headed downhill after the bridge and figuratively in that a few things started to go wrong with my run.  Firstoff,  I started to get some rather serious stomach rumbles and I really didn’t feel good.  I also made a rather serious mistake with my footwear - I wore shoes I’d only done about 20 km in, essentially new shoes.  This resulted in some rather nasty blisters and both my big toes are bruised under the nails.  This made running rather interesting.

Kilometers 16 - 17 I started getting slower and slower.  I abandoned my 1:53 hopes.  I abandoned my 1:55 hopes.  I abandoned my 2 hour hopes.

Kilometers 18 & 19 I started to hate running and worried that I wouldn’t finish.  I thought about walking but really didn’t want to.

Kilometer 20 I thought HTFU and run!  So I ran.  Could I make two hours?  Hmm.

Kilometer 21.  Where’s my cheer team?  Run!  Where are they?  Run! Where’s my lovely wife?  Sprint, there’s the finish!  What’s my time!  1:59:04!

I didn’t actually see my wife until about 30 minutes after the race.  She took the photo above and so I must have looked right at her but I didn’t see her at all.  Apparently my mum was cheering like mad too but I missed them both.  There were so many people lining the finish.  I went through the finish and couldn’t find them so I went to the Heart Foundation tent and got my free massage.  Then I went back and found them all at the bag pickup area.  It was a bit disappointing that there was no finishers medals for the half marathoners.  The medals looked so nice too.  For a $89 entry fee you think you’d get something at the end.  Oh well.

It was really special having my family there at my first half marathon.  I don’t know who was happier about me doing it.  Actually I do.  My mum is my number one fan. :)  Hi Mum!

Immediately after the event I was a bit despondent about my time as I’ve run faster in my training runs but that only lasted for about 10 minutes.  I’ve come such a long way.  A year ago I couldn’t run 100 meters.  Today I ran that 100 metres and another 21 km.  Wow!  I also set a Half Marathon PR.  I should be able to beat that one too in my next HM in February.  I’m rather happy that this overweight middle aged fellow has managed to become a runner.

I have to run a marathon now.  I just have to. :)

I’d like to use this opportunity to say something to my wife Sally.  Darling, getting to the point where I could run this race was a lot of work but I know it was a lot of work for you too.  You’ve supported me from the beginning and I could not have done it without you.  I know I’ll never be able to express how grateful I am to you.  Without you I would still be lost.  You are the most amazing person I know and I love you.  I’m always amazed that you love me too.  Just as well considering we’re married! :)  Thank you.

And thank you to all of you as well.  This blog has really helped me achieve this goal and without all of your cheers and bits of advice and whatnot I don’t think I would have been nearly as successful.  Thank you all.

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