GNW - 50 + ks

Blue Dog and I travelled up north to run part of the Great North Walk. Over sections we thought maybe run in the night. The weather was overcast and humid. We started about noon and kept moving until 8.30pm. Covered about 50 odd ks with 2 major stops along the way. Finished at Somersby.

Ran some dense forest hills in the dark and the night equipment went well. IN fact all of the equipment, food intake and hydration went well with no problems. Managed to stay on course the whole way except missed probably the largest sign of the run just after starting and ran a k or 2 before realising the mistake. Other than that no navaigation problems even in the night.

Felt comfortable at the end but then again we had travelled less tha a third of the distance and time. Both pulled up well with no cramps strains etc. As we finished earlier than expected I changed plans (we thought we would finish later because we thought we would do another section but thought there was no real benefit in pushing on - we had achieved what we wanted and tested all of our equipment). So I had a shower and drove home to be snug in bed just after 10.15.

Weird though to be running through a dense forest valley in the middle of nowwhere in absolute darkness and 2 odd hours later to be in bed and feeling comfortable and relaxed.

Bridges run : 26k : 2.30

Beautiful morning for running - cool overcast but a bit unsettling with it being grey at 5.45am with daylight saving having started. Was not sure what to do today but felt okay and so decided a very cruisy 26k around my very favourite run - the bridges run. Haven't done this for a while and when I push it about 2.10 so at 2 hours 30 minutes it was very comforatble. About 5.45 per k pace. Really felt like I could have gone for another lap at this pace.

It rained heavy at times but that was great compared to the heat of last week.

While running I was not sure if 26k today was a good idea when Blue Dog and I have 65/70k planned for tomorrow along the Great North Walk. But it is looking over that part of the course we expect to run at night and early morning - so it will be very slow taking note of the landmarks. Should take us about 12 hours with a lot of walking and note taking including some 4/5 hours in the night to test the equipment. Sleep up there and back in Sydney early on Tuesday morning.

No run

Easy around the Bay + some

Meet up with Auntie and Truckie at Rowers. We cruised around the Bay with a lot of chatting. We finished just after 6.15 and I started to head home then I thought as I did not have to be at Court until 9.30 I had a bit of time and so being a bit naughty I went around the Bay and canal again but my longer version with some hills and along the canal. All up a steady 19k morning.

No run : rest

Easy around Bay

Felt okay yesterday so thought I would venture out for a cruise. Usually after a marathon I struggle to get out by Thursday - maybe with the 55k the strain is different. I know the muscles are still wrecked and need time but this was just turning the legs over - travelled the 5k course and couldn't resist to start the watch - did't look at it again until the finish in 27.53.

Will run as I feel over the next few days and no serious running until I feel that I have recovered from the last few weeks. At the moment I am injury free and would like to stay that way so no overuse injuries please.

No run - recovery

No run - recovery - how surprising

Brindabella : 55.4k : 6.30

First ultra and finished well. Had no expectations about time just wanted to finish but wanted the run to feel 'positive' - that is I didn't die during it and suffered horribly to finish. It was tough but at no stage did I feel beaten by the distance. It was just a matter of keeping the mind positive on the basis that the distance could be completed and at a steady run all the way. Was pleased that at no

I was fortunate because the mind kept up the positive thoughts and thankfully the body responded and just kept moving at a good pace. It was ALL up to halfway and ALL down to the end - out and back course mostly on dirt roads. Managed to get to the top in 3.15 and amazingly got back in the same time. Running down hill is easier in effort but not in pace which is what I suspected would be the case with this back of the fielder. Was pleased that I did not walk at anytime - even on the steep hills I kept running although it was not any faster than the fast walkers I wanted to do this because of the mental effort required.

Tried some new things on the day : Camelback for water, home made GU and home made energy bars - I usually use commerecial GU but wanted to tyr making my own as with the Camelback I had some place to put it - tried the energy bars because of the length of time on my feet. They all worked without a problem.

This was an great training run for a little challenge I have planned in the near future. The equipment was comfortable and worked the fuel also worked well - just some fine tuning to do.

No run : rest

No run : rest

Easy around Bay with steady 5k X 2

The legs are fine but the body feels very very fatigued. There is strength in the legs but just no zip in the body - no doubt the after affects of the two marathons. Today was overcast with just a slight drizzle around the Bay - in my view perfect weather for running.

It was a difficult plod today but I just focused on steady pacing and clicking over the ks with as little effort as possible.

Decided to to do 2 x 5k as I needed some mental strength if I am to get through Sunday. The pace was to be about 28 minutes per 5k which is as fast as I want or could go on Sunday. As usual then pace was way too fast 26.30 + 26.50 - not a pace I expect is remotely possible on Sunday but loaded down with a Camelback etc I am sure will slow the speed to a more acceptable pace.

Saw the usual suspects doing Timbrell intervals but not even tempted.

No run - being conservative

Easy around Bay with firm 5k

Felt good this morning - no apparent after affects such as sorness or stiffness from the marathon although I know there is a lot of damage to the muscles - its just that I can't feel it. So thought I needed to just get the muscles moving as a kind of active recovery/stretch. So around the Bay as usual with the 5k course as a slow TT. Still managed 26.42 for the 5k although I thought I was going slower and indeed I wanted to run closer to 30 minutes.

Plan a couple of more similar runs this week with a final decision about Brindabella later in the week but at this stage I can see no reason why I wouldn't run it. Ah we all need little challenges along the road of life and this I expect will be one of them.

No run - recoverytaper ????

No run : A good rest although guests at the house

Fitzroy Falls Marathon : 3.51/52

Second marathon in 6 days so I knew going out hard would cause a huge meltdown in the later parts. Expected my best would no better than 4 hours which would come from a steady first half in about 1.55 and maybe a 2.05 in the second half which is a bit tougher than the first half. Between 25/30 k there is an out and back section with a long down hill and the steep rise a definitely takes something out of the legs. Leaves them quite drained for the flatish push for home in the last 12 k.

Ran then first half feeling fatigued but controlled the pace and ran through in 1.54.31 - so very pleased that all I had to do was hold on. Up to about 23k I ran with BrotherEagle and another CR running his first marathon. On the way up to hill to the 25mark I thought I could increase the intensity but I knew that at best would only maintain the pace but I felt both my running partners were slowing a bit.

Pushed very hard from 25/30 (5k split 28.00.16 yest down to the hundreths) down the hill and worked very very hard on the way up - was determined I would run the hills. Got to the top of the hill feeling okay but then needed to work very very hard on reasonably level running.

Ran through 25k in 2.16 and thought I only need to maintain 30 minute 5ks to give myself a chance of 4.00 hours. By this time was runnning alone but then passed a number of runners slowing between 30/35 - pushed on feeling really strong and just waiting for the wheels to wobble. Ran 30/35 k in 27.10 . No wobble in that stretch but suspected it would come soon as I had in fact speeded up or maybe there were less hills.

Ran 35/40 very hard with a drink station stop and pit stop - split an icredible 28.00.16 - exactly the same to the hundreth of the second to the one before. Reached 40k in 3.39.38 and realied that a sub 4 was in the bag against all expectation - got in about 3.51/52 - forgot to switch off the watch.

Don't normally bore with full splits but on this occassion I will.

94.31 first half and about 96.30 + a bit on the way back.

5K splits are as follows :
25.55 : too fast but no matter what your thoughts are this usually happens
26.01 : trying to get back to 28 minute 5 k pace which was the aim
28.00.16 : yes at last
28.28 : ?? wheels starting to wobble
28.03 : no wobble yet
28.00.16 : ?? still no wobble
27.10 : maybe it won't happen
28.00.16 : where did it go????

As always pleased with even pacing which is difficult on this course as it undulates quite a lot. Expect a quiet week and Brindabella 55k is a possibilty and my first ultra.

Another cruisy run around the Bay

Again around the Bay plus some extra's on an overcast and slightly humid morning. Ran into Auntie K and Truckie and as they are my best buddies I stopped the run and walked a k or so with them back to the start of the 5k challenge course.

The thought I would do the 5k course as I had a bit of time to myself this morning. Ran it how I felt and then at the end looked at the watch - 25.23 much too fast. I am sure running about 12k this morning and about the same distance as yesterday will come back to bite me tomorrow at about 32k when the wheels will fall of and I crawl to the end.

But tomorrow will be very conservative so hopefully the wheels only wobble and don't completely fall off.

Easy around the Bay

As the heading says easy around the Bay but the long course. Included the 5k challenge course as atime trial - not to run fast but to run slow. At FF marathon on Saturday I want to aim for a 4 hour finish although I suspect it will be about 4.20/4.30. To finish in 4.00 hours I need about 5.40per k pace. Did the 5k in 25.52 which 5.12 pace so I will need to slow down more.

Felt very good no sorness or stiffness. Maybe because I have been wearing Skins at night to aid recovery. Not sure if the good feeling is from wearingthem but they certainly have not done any harm. Despite the marathon being on Saturday I expect to do the same run again on Friday but trying to get a feel for 5.30 pace.

No run : recovery

No run

No run : recovery

Melbourne Marathon : 3.17.29

Stayed with Auntie Karin and Truckie - very pleasant meal on Saturday night. Then a pleasant walk out along St Kilda Pier in a strong cold wind and a gelato to finish then night off. We all had a good nights sleep and woke up ready for the challenge.

Looked out the window and was pleased to see it was dry but the sky was covered in cloud, rain was possible and there was some wind about.

The bus trip went quickly sitting up the back and talking to MPHaz. It was wet windy and cold waiting for the start and so we walked along the shops at Frankston to kill time. Then before we knew it it was time to strip down and head to the start.

I thought a finish between 3.15 - 3.20 was likely according to what I assessed my fitness to be and if all went without an unforseen problem. I also wanted to run this with as even splits as possible and not to become so fatigued near the end that walking was thought about let alone resrted t as a necesity.

This meant running just over 23 minutes for each k. Started off with Truckie and we held this pace until 28k - I then continued to hold it to the end and the Truck slowed a little. We were running side by side up until this time - I sensed that our pace was just starting to slow and I felt comfortable. I knew Truckie was hoping for 3.20 and we were on pace but it needed to be maintained. So I moved in front of him and I can say I never looked back from there to the finish. He could have beed right behind me all the way and I was hoping he was. I knew that at that about 28k one of us needed to push on and that is sometimes hard to do running side by side you need someone to pull you along with that piece of string by being in front.

Ran the first half in 98.15 so then it was a matter of how much I would slow. At about 28 I dug deep and increased the effort but that was only to be able to maintian the pace but that was fine. Second half split 99.15. Very very pleased with then 98.15/99.15 splits considering the second half has more hills than the first and is more exposed to the wind.

Ran the whole second half stronly and in fact the last two 5k 's were the faster 2 of the race except the first. So even though the second hald was marginally slower it felt strong and that gives me great hope for 2006 where I would love to run some special time. 3.17 is fine but I belive I still have a sub 3 in me I must get get the timing of the prepartion right. For Canbera this year I peaked too soon and could not hold it for the race. There will be no such error of judgement in 2006.

A steady base will be maintained and then an intense 8 weeks training and 2 week taper - 10 weeks in all. So no serious serious training until mid/late Janaury.

No run : recovery

But a walk around the Bay with Helen in the morning.

Easy around Bay with firm 5k

Just a easy run around the Bay with a firm 5k in the middle. All felt okay. The 5k in 20.44 with not so even splits of 4.05, 4.14, 4.15, 4.08 and 4.01. Had no real plan for the 5k just firm and faster that my expected pace on Sunday. Have decided that I will start out at 4.35 per k pace and see how long I can hold it. On that basis and hopefully with not much of a drop off in pace I expect that if all other things go right to be home in about 3.20. We will see how far out I am out come Sunday.

No run - taper

11.5 km : 49.45

Felt great and so ran a very firm 11.5k. Ran the same course on the same day before Gold Coast and Sydney and the time are within seconds of each other. Just under 4.30 per k pace on a very hilly course and the average HR151 which are all fine. Not the fittest I have ever been but certainly injury free since very early in the year which makes running just so much of a pleasure and enjoyable.

5k firm

Needed a short run but a but faster than the planned marathon pace (whatever that maybe as I haven't settled on this yet). So ran the Bay including the 5k challenge course - thought somewhere between 22.30 - 23.00 would be fine. Started off with a frim pace and did not look atthe watch until the end although clicked the k markers as I went through. Ran much quicker than I thought.

Splits : 4.13, 4.12, 4.13, 4.10 + 4.03 for 20.52. AverageHR 151 about 88%. Jogged back past the pool and did some stretching at park. Compared with the last few weeks this was a short and easy session.

Easy day : walk and run

Really a recovery day with no run planned. However went for a walk along the Bay to Liechhardt pool and back with Helen. Thats a walk each day with her this weekend. The walk is about 5k which suits her fine.

In the afternoon went shopping with my daughter. Had a Rebel Gift voucher so bought some 'Skins' - not sure if it is a good idea to squeeze and old body into these but they feel so so comfortable. So decided that as I very rarely run at sunset that I would give them a trial run around the Bay in the pleasant cool air while enjoying the sunset colours. About 10k with the challenge course in a very comfortable 24 minutes. All went well for the day off.

22.5k :1.43.30 : Feeling okay

Third time I have run this circuit this week. Not your recommended taper but I have a reason for pushing through this marathon and Fitzroy Falls on the following Saturday. Today I just wanted this to be very firm not a PB and not a gut buster but right on threshold pace according to a rough MaxHR of say 170.

Two laps in 51.54 and 51.36. Average HR 151 which is about 88%. A threshold run should be at no more that 90%. Always like to come home slightly faster which shows some reasonable endurance. For the rest of the week will have a short taper to freshen up for Sunday. Need some freshness to run a strong back half. The first half pacing will be crucial to a good time. At the moment I plan to run the half in about 97 and see how much endurance I have to hold maybe a 103 second half for at best 3.20.

No run - being conservative