Sleep in :no run

Felt very good for the morning after a hilly tough marathon. Felt as if I could have gone for a very light run but knew that was how I felt not how the body would react. So stayed in bed and enjoyed the sleep in.

BUSH CAPITAL MARATHON

No run : rest

Easy around the Bay

No watch - no speed just an easy cruise around the Bay

No run : rest

Bay 11.5k : 54.38

Was very undecided what session to do today - perhaps light to take into account the twingy right calf and the taper for Saturdays marathon or a hard push as a final effort on the basis that I am trainingthrough this marathon - decided the hard push was the way to go. Did the usual course that I have been doing for a month or so. This was not the fastes that I have run it but it was fine considering the session yesterday. Finished with no further problem with the calf.

2 x 5k

Thought I would do some shorter running this week with the intensity slightly up as the taper for Staurdays marathon. So with that in mind I wanted to to do each 5k in about about 23 minutes - not fast at all but suitable for the taper week and taking into account that I have a slight right calf twinge that should prpbably be rested and not pushed. I have had this twinge before and found that running on it seems to improve it as much as total rest.

Ran the first 5k slower than expected - was probably nursing the calf too much : 23.17. Thought I could run more freely and so on the second repeat pushed much firmer with teh pace to come back in 22.13 - no problems with the calf but will give it some more treatment during the day.

Late afternoon Bay cruise

Had a glorious sleep in and also decided to give the right calf twinge a rest. It felt okay with some treatment during the day and so late in teh afternoon I though I would have a cruise around the Bay in the fading daylight. I rarely run at this time but I do find it pleasant although I find it hard to run at the end of the day after eating etc. However it was enjoyable once I was going - was not sure what to do but after running the K and a bit from home across Iron Cove Bridge I thought the calf was okay enough to have a cruisy 5kTT along the Challenge course. Ran even splits to finish in the rather slow time od 22:15 but was only aiming for 22:30. Some twinges near the end but a big improvement from Friday morning. No damage done.

'Snow' Eagle

Yippee!!! I finally have been able to load up a photo. Now all I have to do is work out how to get one in my description - don't hold your breath waiting for me to work that out!!

Eagle in the snow a few weeks ago.

No run - recovery from calf twinge

Firm around the Bay at least to start

A firm recovery run around the Bay with the canal - about 7k into it felt a slight twinge back in the right calf and so back off and jogged home.

Went out in the afternoon as I was hoem early - lasted the 7km around the Bay but it was not loose. Will need to be careful and give it some recovery treatment and a day off. Doesn't it always happen just as things are coming on well a slight set back occurs.

11.5 km : 53.31

Same run as Tuesday. Pushed very hard all the way and rewarded with a 2.20 improvement or about 4.1% decrease in time. Shows some significant improvement in fitness is now starting with the return to full fitness and the increase in intesity of the sessions.

No run - being conservative

About 11.5k : 55.51

Around the Bay wit some extras including the shores hill. Pushed firm all the way and felt comfortable. This is almost the same course as I have been running the last feww weeks but now have added about 4oo meters including the shares hill. Pleased with the time as it was about the same as I was running but without shores. Pulled up well and feeling as if some intessity is coming back into my training.

No run

Long Run

First long run for a month or so. Twice around my 12k course - was happy before starting it if each lp was less that 60minutes and the second was faster than the first. Felt good all the way, relaxed and no niggling injury. Just made the forst lap on schedule in 59.50 then ran firm the second time round in 57.25 - so ran as hoped. Pleased with the hit out less than week before the marathon in 2 weeks. But as I have said before there is no taper for this marathon because I have noting to taper from. If you have no distance or intensity leading up to the marathon there is nothing to come down from!!

No run

Bay 11.5k : 54.40

Same run as yesterday with more effort which was managable. About 2 minutes faster which shows some fitness and speed are coming back just nicely without any real specific training. I have the Bush Capital Marathon in 2 weeks but I intend to continue to increase the intesity of my training and 'run through' this marathon because it is off raod and will not be fast. I am treating it as a very long training run with views.

Bay 11.5k : 56.46

The Bay plus the canal loop starting from Balmain. Disn't push too hard but not easy either. Was very slow in the first 5 ks and so finished much slower than previous times. It is my base morning run when I do not intend to to short speed or long. It just keeps things ticking over to maintain fitness but not to improve.

No run

Easy around the Bay

Back from skiing late last night. A little stiff from using different muscles at skiiing. Managed an easy run around the Bay in pleasant conditions. A bit warmer than the snow and less wind.

No run

Skiing at Perisher Blue Cow

Skiing at Perisher Blue Cow

Easy around the Bay

Another easy day around the Bay - the stiffness is going - pushed a few k's firm. No running until Monday (maybe) as I will be skiing for a few days. May do 25ks around Adaminiby on Monday around my sistes in laws place.

Easy around the Bay

No injury problems not even a wimper from the calf. A little stiffness from Sunday but no no problems. Should have a quick recovery.

No run : rest

No run : rest

No run : rest

Gold Coast Marathon : 3.12.05

suprised, pleased and releived with the result. Was hoping at best for 3:15 but expecting it to drift towards 3:30. Started off withteh 3.15 group and ran through the haf in 1.34.30 which was a little ahead of pace - thought I may struggle to hold it from there to the finish.

It got tought around 29k and that lasted until 33k and by then I could sniff home and settled into a godd pace to the end. Ran the second half in 1.37.35 - about 3.05 drop off in the secons half - about a 3.1% slowdown. The usuual expected slowdown is 10% that is why the half time is usually multiplied by 2.1 to estimate the marathon time.

It was a very steady run with all the 5k split around 23 30 with a couple ealy ones in the 22's. The injury gave no problems at all none at all - it was such a pleasure to run pain free again. It was a great event.

I am releived as I really thought that with three very ordinary marathons that age I got to me in a big way and quicky such that a time under 3.15 was gone for ever. With NO long training runs for over three weeks the result was a suprise and a relief - a relief that maybe have some more competetive marathons left.

Will run two more before Sydney at which I hope to put in a solid effort to at least match this time.

No run : rest

Easy around the Bay

Glorious dry cloudless morning in Sydney and extra special around the Bay. Easy cruise with Silver Fox - slow enough to comfortably discuss life. A slightly later start than usual so around the Timbrell stretch the black sky was turning to purple with a hint of pink - no wind and the water was mirrow flat - oh where was I .. yes that right the run with Silver Fox.

No watch - no pace - no pressure - a great way to finish the week and a wind down for the marathon on Sunday. At the end wished him well with the birth of #2 Foxette in a few days and he wished me well for the run.

We started our runs together one Saturday morning in December - as passing runners only - but that has developed into firm friends and it has been a pleasure to share many runs with him since. Plans to continue subject to family commitments.