22.5k :1.41.42 : Feeling greater

Same run as Wednesday with a rest on Thursday. Feeling fresh and running very freely at the moment and spring is well and truly here. And the Bay early on a calm crisp morning what else is needed to inspire a hard session. Not quite taper training but .... I am enjoying my running and the marathon result is not a high priority as regards finishing time.

Ran as I felt and the same result as Wednesday - much faster than expected 51.27 (about a minute faster than last time) again thought I would push hard on the second - managed to keep it firm all the way for a 50.14 second lap. Pleased that in the last 2 sessions I have been able to come home faster than the first lap. Lets hope that translates into a good last 12 ks in Melbourne.

22.5k :1.44.25 : Feeling great

After yesterdays busy day I was not sure what I would feel like doing but I did when I went to bed last night want to do a steady double lap. Got up feeling okay so set out for what I intended would be 2 laps at a firm pace but not hard - thought that would result in 2 laps of about 55 minutes.

Was not keeping a close look at the watch but was stunned to complete the first lap in 52.19 - not my fastest single lap but ceratinly the fastest for a 2 lapper. Suprised I felt reasonably comfortable. With that start I refocused and thought I should consolidate and push hard on the second lap or at least for as long as I could. Managed the second slightly faster in 52.06.

So about 3 minutes faster than Friday which was my previous best. Also suprisingly the average HR on Friday was 157 but today was faster but the average HR was down to 151. No doubt on those figures the old heart appears to undergoing some adaption - that is running faster but with a lower HR. I think that is what training is supposed to do.

Firm :52.58

Had to teach in Brisbane today but also wanted to run. So out of the house very early for the same run as last Tuesday. Just wanted it firm - it is a taper you know - and the time was just about right - it felt firm but not pushed. Managed to get the 7.30am flight up and back at 8.30pm tonight. It was very pressed for time and did not even contact Tesso as I knew I would have no time to catch up with her. No twinges so all is going well.

Easy around the Bay as recovery

I wanted to increase the ks and so today instead of a rest recovery I ran an easy 10k around the Bay in 5.25 per k pace. Felt okay. I am off to Brisbane tomorrow for the day for teaching but plan a quick 11k around the Bay.

SMC : Half Marathon : 93.20

I knew before the start that I was not in shape to run under 90 - lets hope that magic number returns for the half at sometime in the future. However thought I was close to 90 so started off on 90 pace - that meant averaging 21.15 per k and a course that is not out and back with a very tough section from 10 -15k. That means the 5k splits are not likely to be equal.

Splits for each 5k : 21.16, 21.43, 23.03, 22.35 and 4.42 for the last 1.1k

I have been doing some measuring of HR just to see if it will give me some guidence to training intensities that I need to do to achive certain outcomes form the session. I have not determined my maxHR but thought it was about 150 (usuing the not very scientific 220 less age I should have a max of 164).

I think using 170 as max might not be correct - it might need to be hiher although I have never recorded it over 170. The reason for this rethink is that the average HR for the run was 161 which with a max is 94% which I don't think could be correct. The time is about 5 minutes slower than usual but I would have thought the run could not have been run greater than at threshold which according to Daniels is 90%MaxHR - on that basis my max is about 178.

I will do noting with the data at the moment but see what information I get over then next month or so.

No run : recovery

Hard day and aggressive : 23k : 1.46.30

Same course as Tuesday - twice around my long Bay run which at the start has some rolling hills. Then a long flat section of 5/6 around past Timbrell and the canal - along hill up past the swimming pool then a monster through the Shores units. Ran it on Tuesday in 1.52 with average heart rate of 148 which I thought was fine. Felt very good this morning after a rest day so thought I would run it as aggressively as possible.

I have not really been able to run this way since late March. I pushed as hard as I could knowing the end part is tough. Ran the first half in 53.18 which was over 3 minutes faster than Tuesday. I though the second half would be very ugly and very slow so I gritted and push on for the second loop. It was a struggle to hold form and to run firm but managed the second half in 54.12 - the minute slower almost wholly lost in the last k up the last tough hill.

Pleased with the holding of the speed in the second half. By the way the average HR was 157 which on my figures is about 93% of MHR so no wonder it felt like a very aggressive run. No twinges no injuries.

No run : recovery

Didn't think I really needed it but thought it wise and to not risk flaring up the injury. However even with no alarm I was still awake at the usual time of 5.15am.

Hard day : 23k : 1.52

I wasn't sure what to do today but thought it should be longer rather than shorter. I know that with Melbourne looming a taper should be in the plan - it is but just not yet. These longer runs are not for endurance for Melbourne but for some slef confidence with Melboure being a rather secondary consideration.

Decided to do my longer Bay loop twice - about 23k. Felt absolutely fantastic through the whole run. It was the first time for some time that I could push hard and not feel any restrictions. Buthaving setthat I did set myself a limit - that is I wanted to run about 5 minute per k pace and have the heart rate up at about 90% max which in theory equates to a threshold pace run.

The time - 1:53 which is just below 5 minutes per k pace the average HR was 148 being 88%. Pleased and for once after a session I actually felt fatigued.

11.25k hard : 50:36

Hard around the Bay with some of my hills included around the swimming pool. Felt absolutely great - the best for a long while. No stiffness aches or pains anywhere. Felt relaxed and loose. Therefore pushed hard but knew there would be a little residual tiredness from Sunday despite my feeling.

Have stated wearing the heart rate monitor to go back to pacing some runs by HR - I think my maxHR is about 168. Ran the course about a minute slower than a rested PB. Average HR was 145 which is about 86%- for a Threshold Pave run it should be about 90% so it was fine. Sometimes it was up at the low 160's so the old heart got a bit of a push this morning. Great way to start a busy day.

No run : recovery

Bridges run : 26k : 2.24.42

I haven't done this run since before Canberra Marathon. I was probably in late Feb early March and I was running it in about 2.05. Today I wanted a long run at about 6 minute per k pace or about 75% MHR (max heart rate). When I am fully recovered I will test this on the track but I know it is in high 160's maybe just nudging 170 anyway that is the figure I will use until I test it. 75% would be 127.5. I ran the course very comfortably in about 5:34 pace and average heart rate of 131.So the run was just about on target for the session although I was a bit faster than planned. Very pleased that there was no twinges pain or aches. Hopefully I have seen the last of the calf problems for a while. 45k for the week as recovery was fine.

No run

Easy around Bay

Easy around the Bay in perfect early spring weather just as the sun was rising at about 6.00 am. Through in a firm 5k alongthe challenge course in 25.07. It felt comfortable but quick enough 5 days after the marathon. Ran more freely than I expected with no real aches, pains or twinges. It seems like a good quick recovery so far but I know from experience I am not fully recovered by a long way

Easy around the Bay

First run after the marathon. Went easy around the Bay. Very surprised that I had no stiffness or soreness. No problem with the calf either. This has happened before in the last couple of marathons - that is go into them with some slight calf strain and finish feeling better than I started. The problem is that I have then started some higher intensity training and then aggravated the strain and have had to work on recovery again. Lets hope I have finally learnt that lesson.

No run

No run

No run

SYDNEY MARATHON : 3:28:51

I said a week ago at best between 3.15 - 3.20 and always better than 3.30. Well I just made the slowest end of my prediction range. I thought I might have retained some endurance to enable me to hold a good end the the marathon but that was not the case. I have been struggling over the last 6 weeks to recover from an calf strain and duringthat time never ran longerthan 14k at one time.

I should have realised that with that preparation that the quicker end of the range was never likely.

Overcast, coolish and light rain at the start made it ideal but by 20k the clouds had been broken, blue sky was to be seen and the sun was warming up. Started withthe 3.015 pacer but he took off at 3 hour pace and so I let him go into the distance within 2 ks.

Thought I would try to run at about 23 minutes for 5k splits for s long as possible - that is just a bit faster than 3.15 pace. Although I was very cautious in the start still ran the first 5 k in 21.34 and even then I knew later on I would pay for the misjudegment of pace in that first 5k. I then started to slow down to get back on pace.

5k splits to 30k were : 21.34, 23.06, 23.34, 23.08, 25.08 and 25.00 - so got through 30k in 2.21.30 and to be on pace needed to be 2.18. I knew then that I would not hold the pace and so I stopped the watch and ran from 30k to the end with no regard to the time just wanted to cruise at a steady pace by feel. I had no idea of the pace or time going by but the pace felt steady and even to the end.

I had no idea of my time until I was in the last 20 metres and was suprised that I had maintained a reasonable pace - so the last 12.2k in 67 minutes which I suppose in all of the circumstances was okay.

At the Gold Coast went through 30k in 2:15 and made it home in another 57 minutes. So much slower in Sydney because the last part of the Sydney Course has hills and for Sydney I was not well prepare din regard to endurance for that last 12k. See what I can do between now and Melbourne - not much I suspect.

Suprisingly no no problems with the calf. Recovered well in the afternoon but was very tired.

No run

Easy around Bay

Bought some news shoes and thought I would give them an easy test with the hope I could run in them on Sunday - yes I know I should have bought them earlier. It was an easy run with no watch - the shoes felt okay but I decided not to run in them on Sunday. I will run in my older New Balance 230 racing flats. They have little cushioning but are made for the marathon and I usually have no problems with them in the many marathons I have ran in them.

Injury recovering well. Note the word is not recovered but recovering. The problem I will have on Sunday is the lack of long training runs in the last 4/6 weeks. Apart from that things should go okay

Bay : 49.49

Another glorious morning around the Bay at 6.00am - out of the house just before sunrise in the grey/pink just before the sun pops up over the horizon. Decided on another firm 11 odd k run. Even though it is late in the taper for me I do not think this run was inappropriate - partly because I am not coming off any high k's and this week I have run less than usual.

Thought I would feel a little more shaper with the rest day or maybe it was me not prpeared to push too hard this late in the taper. No injury twinges so it seems that has come good just atthe right time - although that has been the situation for the last 7/10 days.

As I said firm all the way for another sub 50 - three in a row so I would say that some fitness is coming back because although the time are the same then effort hos been easier to maintain. Bring on the marathon!!!!!

No run : taper

11.5 km : 49.58 : Around Bay plus

Late to bed as I attended the last Committe meeting for Sydney Marathon Clinic to finalise things for the start of the 2005/06 season in a feww weeks time. However managed to get up and felt okay. It was a glorious morning around the Bay - cool and still.

Decided I would have one final firm hit out before the marathon. Wanted to see if I could do the same course as I have been doing for some weeks and go sub 50 again - more as a confidence booster. Just managed to get under 50 again - the effort needed was a bid greater than Sunday so need to follow the taper exactly with the rest of the weeks running so that I freshen up by Sunday.

No run - taper

11.5 km : 49.39 **

Rested yesterday and felt fresh for a hard push today. Wanted to get under the magic 50 minutes - ran a very pleasing 49.39. On the Sunday before Gold Coast the same course was was run in 51.08 - so I am faster at this satge of the taper but I have not have a lot of enduarance training so there is some doubt about being able to repeat the time. Will repeat the same last week taper that I did for Gold Coast and see how the day turns out. At this stage I think better than 3.30 but no better than 3.15 - 3.20 all thing s going according to the race plan.

Thought I would include a photo - finishing my first marathon. Legal & General : 03.05.082 : 4.25.40. Note the gear but did hvae Nike shoes.

No run

Easy around Bay

Caught up with Silver Fax and we cruised around the Bay more intent on the conversation than the running. Pleasant morning.

FIRST DAY OF SPRING : 50.53*

What a great morning. Is it the first day of spring or is that sometime around the 21st - I'll take it as today. As the morning was just perfect so it matched the way I felt - after a recovery day there was certainly a SPRING in my step. Ran very freely with a good stride length for the first time in a long while. It felt so so fast but wasn't but the feeling of speed and no discomfort was there. The feeling was reflected in the first time under 51 minutes. Lets hope I can hold the recovery for the next week and with the marathon taper run a sub 50 late next week as a confidence booster.