26k : 2.15 and all is well

Thinking like a novice I thought I could run this at 4.30 pace. Didn't really take into account the 60k in the legs over the last few days. It was obvious after a few k that the desired pace was not on so settled back and ran as firm as I could and maintained an even pace throughout. What was more pleasing if the was no thigh problem and so with some self treatment and lots of running I have run it out. Even though the pace was down that in hindsight was fairyland thoughts but it was firm all the way and fine. With a couple of days recovery I have no doubt the same course would be run in close to 4.30 pace and I will probably do that on Tuesday next week before the mini taper for 6ft.

An easier day tomorrow (thinking 3 x 3k might be the go) and then a couple of shortish speed sessions to sharpen up for the end of the week.

A month with a few minor twinges but I took time off so the total was down to 403 - down from Janaury of 508.

Took the risk

After yesterday I maybe should have rested with 6ft coming up - but for 6ft it will be just a slight dip in training - training for Canberra is the object - to taper now and then have another week or so after 6ft of recovery will be too much time off from quality training - for 6ft the training wil just dip down for 4/5 days not a full 2 week taper.

So out today - just wanted some sub 5.00 minute ks - because it was after a longish run yesterday I dedided to split it into three sections so that I could have a rest between sessions and try to maintain the planned pace. So 2 x 5k : 24.20 + 23.20 then 7k 34.02. And would you believe hardly a wimper out of the thigh.

Striders for a change

Still have the niggle in the left thigh and it is causing me mental pain. It is just a minor inconvience in running but mentally it is beoming quite a depressing burden particulalry because I have had no niggles for 4/5 months so even a minor one takes on the feel of a season ending disaster when in a few days it is recovered.

Ran the whoe 25k with the dull ache present and at times it grew in intensity which made the whole run unpleasant. Haven't run a Striders Star for years but as it went almost past my front door and I had an invite from AK it sounded just right in instead of the Orchard run on the central coast.

Came home and iced it and treated it all day. See how tomorrow goes.

5k Challenge

Took it easy and ran with Kit for 23.11. Still very negative thoughts and a slight bother in the left thigh. Maybe a good steady 30k will be positive tomorrow. Daughters 14th Birthday - where has that time gone. Out tonight for a family celebration.

A rather disapointing 102k for the week with very little quality. It was the lack of quality that was disspointing not the total. Thought I would recover from 6ft faster but not so.

No run - mind games

Just not feeling okay at the moment - seem to be down mentally and a few niggles that are playing on my mind more than a real injury. Must get positive.

Easy around tha Bay

A very pleasant moring out around tha Bay - scattered clouds and a small pink sunrise. Took it very easy and for once really looked at the Bay and all the activity on it and around it. Time and pace not recorded or thought about. Suprised and delighted to see Silver Fox out running again - we stayed together for a k or so and he moved on. The Timbrell rep boys seemed to be out in large numbers.

I am suprised at how much residual sorness remains in the quads even after the masage last night. Another easy morning tomorrow and seriously reveiwing my attendance atthe 5k challenge on Saturday and teh Orchard run on Sunday. I am not sure I need either of these when I may not have fully recovered.

No run : rest

Deep massage this afternoon. All well in the legs but the 'track' does trash your quads more than any other run I have done. No doubt back around the Bay on Thursday.

No run : recovery

A little mountain track cruise

Accompanied by Blue Dog, Professor, Truckie and Bernie G I had my for look at the 6ft track. We all crusied the full track. The weather was overast with mist most of the day. Interesting terrain and it lived up to what I expected. We all finished in very good shape and I have no problems today. I will run the race but my main focus is Canberra marathon a few weeks later. So I have no plan ti race 6ft - I intend to take it very easy and hope to finish in a tick under 6 hours if all goes well.

SMC : 25k: 1.56.36

After a very low k week and recovering from a slight groin strain I was not sure what would happen. I suspected I would run very slow and complete the run in between 2.05 - 2.15. Ran alone so I would run at my own pace - the first 5k cruised by in 23.25 which felt comfortable. I just continued to run at a comfortable pace expecting to slow down as the race progressed. Suprisingly that didnor happen and contined with mid 23 splits for each 5k and finished in 1.56.36. Not even a twinge in the groin so seems to be fully recoverd but will go easy on any speed in the next week

No run - recovery

Very much a recovery week - total of 65k

Easy 20k

A very easy 20k around the Bay area in about 98 minutes - did not take into acount the exact distance or time - the pace was very easy. The injury was no more than a very very dull ache most of the run and did not get worse as the run progressed. Steady daily improvement going well.

Very easy 22k

A very easy 22k around the Bay area in reasonably pleasant overcast weather. Just over 2 hours but more important was that the injury was no more than a dull ache most of the run and did not get worse as the run progressed. No speed work or running fact until aboout the middle of next week.

Back to basics

Twice around the Bay very easy with just some discomfort near the end of the second lap. How easy well 39.45 and 39.00 (should be down around 30) but slowly back should ensure that I don't over do it and lose more time in recovery.

Just too tired

Home last night late and then watch most of the winter Olympics so was too tired to run and I though another rest day should be good. Will run easy tomorrow.

No run : Trip to Brisabane

Depite being on aan early flight to Brisbane I did manage a very easy 40 minute run around the Bay even earlier. Still some sorness but I expect in a day or so it will be over. Manages to catch up with Tess for coffee after work (thanks for the lift out to the airport) and also Clairie at the airport who was off to Perth. Each meeting was way too short but better than none. Back in Sydney by 10.30pm.

No run

But worked ALL day in the garden so that I do not have to do it in the next few weeks.

Tentative

Ran 5k very very easy - just the slightest of twinges - will still take the anti-inflams and now treat with a little heat. will not run Sunday. I needed a few days rest and a low k week - so I guess this is it. The next 2 weeks are going to be hectic with SMC 25k on Sunday, the next day a bit of secret training with a 45k amble in the mountains and then on Sunday a 30k at The Orchard to support the King. So a little dip in k's is a good thing - proabably would not have done it if the twinge did not happen so probably a blessing in disguise.

Still managed spot on 100k for the week.

It had to happen!

Planned a firm run around the Bay and 6 x 1k reps. Had a slight groin strain last night doing some minor lifting and thought nothing of it. Started the Bay without any problems - about a k from the end felt a small sharp pain which quickly felt serious and so I stopped the hard running and jogged slowly back. Saw AK and Truckie who I run the reps with and said I was heading home. Iced it took some anti inflams - rest for a day and see how it is. At the moment it seems okay.

More MP 5 ks

Calfs felt shot after yesterdays run and then a long deep massage on them last night. The warm up didn't warm them up but still decided to do the session. Two 5k's at Marathon Pace : 4.15 per k/ 21.15 for 5k. Surprised to do 20.58 + 21.03 - (5 minutes break in between)better than last Saturday but then again I am not trying to get faster just do them at the set pace - no slower no faster.

Burning the candle : 27.1k : 2.15.50

It feels like I am burning the candle at both ends at the moment with the mix of training sessions being done - but when I reflect back this feeling always arises at this time of the year - most of the base building has been done and the serious business of putting it all together in high intensity short sessions as well as keeping up the long stuff. I much prefer it when the racing starts and there is usually not much time for anything other than taper and recovery bewteen races.

Yesterday speed today long. Ran as firm as I could for the first 20k so that I could finish with a good lap of the Bay - ran that in 32.50 - about 4.42 pace which is fine considering.

Speed Surprise : 6 x 1k

Overcast, cool and very windy morning around the Bay this morning. Overnight Sydney had a cool change and very strong winds. Continuing the chase for speed but was not sure what to expect even after the day off. Warm up 4k to Timbrell Park. Thought I would slip either side of 4 minutes and get a bit slower as the reps progressed. Very surprised at the result : 3.57, 3.52, 3.48, 3.52, 3.51, 3.52 (particularly as in the first half it was very exposed to the wind) and although I pushed hard they were very comfortable. A few more weeks and I could be down to 3.45's which is as low as I want to go.

Maybe the Lydiard theory (which I follow) does work - that is do a lot of base training and then when the speed sessions start the speed will come over a very short time. Really this only about the 4th session and in the first 2 weeks ago I struggled around 4.08.

No run : rest

Long : 34k : 2.57.10

Needed a long run past the high 20's. Was out last night (saw the Johnny Cash movie and did't get to bed till 1.00am). Only wanted time on my feet and some distance - time was not that important but it was relevant. Ran it around the Bay area so that if I wanted to pull the plug I was close to home.

At the start I thought 20k would see me head for home - at 20k I was at the start of the Bay run and decided to run a lap - ran the lap in 37 minutes which meant I was running about 5.18 pace and it was not worth the next lap - then 26Miles and Andrew (both form the BayBoyz) run up to me just as I was finishing the lap and we paced the second lap together in just under 35 for a solid finish. Time with some regualar drink stops (but no gels) 2.57.10 so about 5.12 pace - slower than I would have liked but okay considering the sessions over the last 4/5 days.

Some MP 5ks

This month sees a slight change of focus. Not only is there the quest for some speed also now its time to start bring the two ends of training so far together with some marathon pace (MP) running. First select your MP - I'm being wishful (read that as trying what will more than like turn out to be not able to be achieved on the day but we all have to start somewhere) so for the moment 4.15 ks per minute is the pace and 21.15 for 5k.

First MP session for some months in fact maybe it was last March/April - so something easy 2 x 5k with a 1k jog as a rest in between. How suprising what you can do with some new bright green racing flats on - if you look the part then you have to perform the part - yes how suprising 21.15 and 21.11. Suprised and a little relieved that I was able to run the session at the desired time taking into acccount the speed session yesterday.

Last week 123k and this week 110k but reduced because of the increase in the speed of some of the sessions.

5 X 1k

Yes my friends contining the quest for speed. Out around the Bay at 5.00am in the dark but pleasantly cool with a slight breeze. A firm warn up around the Bay in 33.02. The with Ak and Truckie 5 x 1k reps. Lat wek we did 4 and I averaged around 4.05/4.07 - needed to push the on a bit faster this week - managed 3.58, 3.56, 4.00, 4.02, 3.59. All felt comfortable but I could not have one faster. I guess I achieved what I set out to do and that was some comfortable 4 minute ks

3 x 3k

Cloudy humid morning around the Bay. Felt 'slow' as I jogged the warm up from home acorss the Iron Cove Bridge to the Rowers. I need speed sessions at the moment to build on the endurance base I have built over the last 2 months. But boy it is hard to push hard fast and short when for some months it has been no higher than firm and long.

I guesssed the weather would have an affect. Wanted 3 at about 12.20 but knew that was dreaming - this time last year I could have done 3 in 11.45 with no troubles but I peaked by mid February and could not extent the fitness for Canberra - so this year I increased the length of the base training. Now the intensity is being lifted and it is downright uncomfortable training at this intesity.

Ran 12.32/12.32/12.50 - knew the last one would blow out mainly because the humidity was on the rise by 6.30 or so. Would always like to run to the schedule but I will take it but expect the time to come down quickly over the next month.

Will I or won't I.

I last posted a month ago and stopped as I was on holidays for part of the time and thought I would have a break from posting to the Blogg.

Over that time I have thought whether I would continue with the Blogg. It is no trouble to post as I keep a diary anyway the thought was - 'Am I doing this because I am self centered sufficiently to think that other people actually read it and have an interest in what I do.Or do I have some friends who are interested in what I do and this is an easy way for them to stay in touch without being in touch. Who knows?? but I thought I may continue.

Spent part of January at Coolangattta enjoying (oh the humidity) running from there to Burleigh Heads and back- round trip about 30k - and to various places in between depending on what I felt like. Most days were to Burleigh and back - so some serious ks were clocked up.

Then moved to a friends place in the Tweed Valley - and enjoyed more long runs again in the humidity but running up the Valley enjoying some beautiful bush runs - again some solid ks clocked up.

Back in Sydney for the last 2 weeks - and this time enjoying the relaxed morning runs around the Bay in less humidity and with no pressure to be home to help the kids off to school - just get home in time to get to work. A couple of bush runs but nothing over 40k but close. All up for the month 508ks - 23 days running and 8 days with no run. Most runs in the 18 - 30k range with the 2 long bush bashes.

Today around the Bay a couple of times plus some detours for 20k at 4.58 pace - wanted 4.53 pace. But I have done very little speed and it shows. Could not go much faster but could have run that pace for hours - for a good marathon at Canberra I need some more speed sessions and MP runs -so I guess February as usual will be just plain pain all the way.