No run

Recovery - easy around the Bay

Fixed the blisters how it was expliane dto me by Paul and it seemed to work. Managed a very easy Bay run with no discomfort from the blisters. Next time I will try to fix them the same way on the run instead of putting up with the discomfort now that I know it works well. That was the main reason for the run more than recovery although I had no muscles sorness or aches but I expect in the next few days they may come.

GNW & Trailwalker

Wanted to have a long slow look at most of the course. Started from where else but the start at Hunters Hill and moved through to the 75k checkpoint at St Ives. Started at 4.30am and finished at about 6.30pm at Turrmarra Station. All up about 81k. Ran it alone and carried everthing I needed.

Really took it slow and had very little problems. Did misjudge the water consumption around miday and between 44 - 49 k when I ran our few k's before Crosslands Reserve - I knew it had water and so I took it very carefully for a few k's but made it okay. Did get lost a couple of times around the Rifle range along the Hornsby to Crossland sections - in some parts the track just disappears and it took moving in the general direction and a little luck to pick it up again.

In the 44 - 49k section I was going to bail out at Berowra Station - about 56k but some cold drinks from the local service station let me push on during the cool of the afternoon. I am no expert but it does seem that after a while you move out of then 'stop' mind frame and then just get into a trance like state where you just put one foot after the other hour after hour wihout much change in speed or fatigue levels.

From Berowra the course leaves the GNE and follows the Bays along the waters edge down past Bobbin Head and futher down until you leave it to run into St Ives. All those people on boats an swimming made it very tempting to dive in.

Made very few stops other than at the course checkpoints and just kept it steady. There is a monster climb up to Berowra then cross the road and a long long drop down a track that looks more like a dried up river bead full of stones. Also notices the clim up to Galston but it is in a long track and so could be walked pleasantly the drop down into Galston was very slow going with lots of calbering down rocks.

Overall a pleasant (?) day - well nothing went wrong except for some minor blisters. Must wok out how to reduce the likeihood of getting them or at least delaying when they arise.

Shortish run

Wanted some freshness in my legs for tomorrow when I plan a longish bush runs - no predictions as to how long as I have not run past 25k on the course and the weather will be a big factor. On that basis then I ran 18.75k in 1.33.20 for 4.55 pace which is just faster than the program pace.

8 x1k

3k warm up and then 8 x 1k repeats. Program wanted 4.07. Ran them all in the 3.58 - 4.04 range - they were very firm but not flat out. Time to move the program up to the next level next week as the speed is increasing with the steady distance runs.

Steady medium long

Just wanted about 5.00 minutes pace of steady running. Ran 22.65k in 1.50.37 for a pace of 4.57. Two laps and second about a minute faster. Good solid run in accordance with program.

Christmas Day

Ran with some CR's twice around the Bay starting at 5.30am with breakfast after.

11.5 km: 53.58

Out a bit later than usual and the heat was already in the air which made the run very unpleasant. Near then end the heat became a bigger problem and I was glad to finish. A firm time in the circumstances. 132k for the week 2k more than last week and 398k for the month. Base training going well with the weekly ks now levelling out so that I will maintain this for a few weeks. No injuries or niggles.

Mixed day

The usual Friday morning with and easy around the Bay with AK and Truckie. Then 10 x 200 each in 41 (how flukey) then a push around the Bay in 31.54.

25.3 K : 2.06

Same run as 8 & 11 December. The quickest so far than to a faster finish. Even after the rest the legs were lead for the first 7k and could not get below 5.15 per k. Was going to pull the plug and go home but pushed on and the pace picked up as the run progressed. In then end the pace was just on 5m/k. Legs feel very heavy and stiff and so will have to watch the next few days to make sure there is no over use injury.

Rest day

Big Day !!!

Out around the Bay early for a mixed bag. A 3k TT in 12.41 and around the Bay in 32.30. Also caught up with AK and Truckie and some other suspects for a few Lilyfield hills. About 16k for the morning.

Managed to slip away from the office late afternoon for a run along GNW from De Burghs Bridge north for about 8.5k - stopped part of the way up the climb to Thornleigh oval. In the middle section some flat trail running and then just near the end a very very step clim up top the oval. Didn't get to the top because of time. Total 17.5k in 2.22 at 8 minute per k pace. A very pleaseant section with not much rock hoping.

Another 20k +

Thought about a no run recovery day but the weather was cool and pleasant. Thought I would see how a firm 20k+ would go. Ran my 2 laps in even splits (55.52 + 55.29 = 1.55.21) for 22.2k and spot on 5k p/m pace. Lat ran this on 29/11 in 1.58.42 after a rest day. Felt a little stiff to start but again the legs felt strong and not tired once warmed up.

It was firm all the way but I could not have gone faster. Pace right on scehdule for the program I am using.

SMC Half : 96.06

Planned to go just under a 100 - so pleased with the time when I did't really push at anytime. Also after a hard 20k the day before I was suprised that the legs felt fresh. Maybe a result of some solid steady endurance running.

Another Bush Run: 20K : 2.45

After doing the usual early Saturday morning fruit and veg shopping at the markets I managed to get time away for a longish bush run. Again along the GNW but this time starting at Buffalo Creek Park and traveling 10k to De Burghs bridge - some slow and tough rock hopping near the end. Started of in the pouring rain and it eased as the run went on - was vey slippery on the way back with 4 falls but without any injuries except a grazed knee and plenty of mud. Out in 1.30 and back in 1.15 - I suppose I moved faster on the way back because I knew what was coming or I had gotten into a rock hoping rhythm. At the start of this week I wanted to increase the intensity and distance. Intensity was lifted slightly in the longer runs to about 4.50 and the diatance covered this week was 130k up from 10k last week. Will hold distance and pace for the next 2 weeks before considering another increase. Not sure whether either will occur with the holidays but I do have more time which might result in more ks.

I am hoping that on about 27/28 December to have a GNW run along about 60/75k of the Trailwalker course from Hunters Hill - should take 10/12 hours depending on how far I will travel. Will be done being totally self sufficient.

Missed my cruise with AK and Truckie - I was there a few minutes later than expected and they were not there. Still plodding along with training - today the session focus was 10 x 400 in a planned 85 which I thought was a bit fast. Ran a firm 5k as a warm up in 22.30. Then THE session - it went better than expected - managed all 10 in the 83 - 87 range with a 200 meter walk/slow jog in between. A good solid session with the time slightly betetr than expected.

Bay Run x 2 : 33.24 + 32.58

A longish run at a steady pace. Would have been happy with 34.25 on each. Always pleased when the second one is faster than the first particularly when they are both below the scheduled pace.

I made it through the session

Really expected the wheels to fall off this morning because of fatigue. The plan was a Bay run of 7k in 34.30 and then 5 x 1600 in 6.44 each. The warm up felt as if I should just go back home but I pressed on. The Bay in 34.12 and then the 1600's in 6.32, 6.32, 6.40, 6.40 + 6.40 - 1600 is a mile which equates to 4.10 m/k pace. When I last did these about 3 weeks ago I struggled at 6.52 when very fresh. 17k for the morning. Exhausted and no niggles - a deep hour long massage this afternoon should get any knots out.

Mixed Session + a visit to the 'dark side'

Ran a 5k TT to see where I am at - ran 20.09 - last serions run was on 26/11 in 20.32. Improvement but I hoped for a bit faster. Then did a easy Bay Run at 4.48 pace which is about what I wanted. 17k for the morning.

Had a window of opportunity open up late in the afternoon so visted the 'dark side' - 19k in about 2.15 along the GNW around Lane Cove National Park. A big day for 36k. Feel okay now but expect a few problems at tomorrow morning which should be intense but see how I feel then.

No run - recovery

Longish : 25.5k : 2.09

Same run as Thursday - flat and around the Bay a few times. Average 5.05 per k which was right on session pace. Felt comfortable. I have been on a certain goal pace for each session for the last three weeks - time to push the intensity up a notch and see how I go. Also if possible - time permitting and increase in weekly k might occur as well.

Saturday Bush

Enjoyed the company of AK and Truckie for a 15k round trip along the GNW from Hunters Hill High School to 'Fairyland' just past Epping Road. Started just after 7.00am and it was pleasant in the shade and cool of the forest butthe few time we were in the open it was hot and humid. As Mr G would say the dark side has a definite attraction and hold. 104k for the week starting Sunday trying to build to a bit more and then hold it.

Easy around the Bay : well almost

A perfect morning around the Bay - the heat of the last few days had gone and it was overcast with a slight breeze. My usual Friday run with AK to catch up on the weeks events in each of our lives although regular short telephone calls in between Friday keep the news flowing. No Truckie this morning as he was at the start of the Kozi run with Blue Dog.

The usual no watch etc so just a C & C - cruise and chat. Fridays are atthe moment the most enjoyable day of the week for running. Thanks AK for the company.

But also as usual after the run went down to the park for some speed. Today nothing hard but nothing slow either 4 x 400 all about 92 and 10 x 200 all about 45. They are firm and able to be finished reasonably comfortably just a bit difficult after the previous 2 hardish days. This session is not meant as an absolute speed session as the pace was not fast enough but meant really to develop some good running form which usually arises when we run fast. That is increase the efficiency of the running form.

Long + steady : 26k & 2.10

26k for the morning at 5.03 mpk - just the pace I wanted in fact it was a bit fast. Wanted 5.07. A couple of long laps around the bay and then just the Bay run - so flat. Hot near the end and very humid apart from that discomfort no other problems. Needed this length and at this pace.

Tough morning

Again another late and tiring night because of a Christmas function. Needed a bit of a speed session but with a little in reserve. This sessions was about starting on some speed work only. The aim was to run as close to 4.15ks throughout the session.

Started with a solid straight 3k in 12.45. The a killer 6 x 1k - not because of the speed but I have just not done a session like this since the start of the year. Managed a range between 4.03 - 4.13 with the last three at 4.06. Second one was the slowest when I adjusted the pace too much. Very tiring and very humid.

Got through it without any muscles twinges etc so relieved.

Easy around Bay with firm 5k

Felt very fatigued today - up late because of a late night last night. Really thought I should give it a miss but had an easy 5k warm up then a firm 5k in 21.20 which was the pace I wanted to run but thought it would not happen because of the tiredness. Just goes to show that sometimes the mind and body are not at the same level. Easy 5k warm down.

No run : rest

Central Coast Half

Pacing duties with AK - not sure who was more nervous - her in maintaining the pace or me being able to set a steady pace. I may have missed judged the initial pace we went out 4/5 seconds a k too fast - in the end by 16k we both knew it was borderline if we would get under 1.40. To her credit AK kept her focus and determination and in the end ran 1.40.16 - a minute plus PB but not under the 1.40. It will come and soon. Great pleasure to run all the way with her and by pacing her I am making sure I do not do any fast running when not fully recovered from GNW.

So thannks AK for helping me with a wise recovery plan.

No run : rest

Easy around the Bay

Usual cruise around the Bay with Truckie and AK - no time no pressure and great conversation. The went down to the track at St Georges Park for some intervals. Nothing fast just firm cruise at the moment : 4 x 200 (all about 46) : 4 x 400 (all about 90 - last week 96) and 6 x 200 (all about 45). Happy with the session.

First day of Summer!!!: GNW again

Last night I went for a remedial massage by the person that AK attends. It was the most painful experince I have had but he said it was for the long good but the short term experince of deep massage was very uncomfortable. I was convinced by his sales talk and book in for another session in 2 weeks.

Was not sure how my muscles would react this morning and so I thought I would run as to how I felt however I did want to do the GNW run again as it is strenuous but slow. Ran to the start with the option of turning back but felt okay and ran it again. It was so pleasant in the bush with the pink sunrise at 5.30am highlighting the pink sandstone and the pinkish bark of some of the gum trees. It was just a beatiful way to start the day and a way to remember the start of summer.

All up 18/19k in about 2.06 which was a bit faster tha Sunday but hell whose counting and also I didn't get lost this time. Bring on summer!!!