Brisbane Marathon : 3.25.30

Started the the knowledge that I had some recent calf niggles that I thought were solved but not been fully tested although the half at SMC last week mae me think it was right at least for that distance and better than Canberrra. So I was not sure how to pace this one.

Decided that 3.20 was maybe possible if there were no problems (as it turned out there was no calf or other problems so hopefully that is over). So started with the thought of running 8 x 5k in 23.30 for a 3.18 or so finish. Managed to stay on pace for 5 - ran through 25k in 117.47 and pace was 117 minutes and 30 seconds. Then ran 3 x 5k in an average 25.37 or so each adding 6 minutes and finished in 3.25.30 or so.

5k splits : 23.09/23.05/23.46/23.47/23.58/25.03/25.58/25.52/10.40.

Half in 1.39.45/1.45.45 about a 6% drop off in the second half. Gave myself a chance of 3.20 but just fell off in the last 15k.

Never felt fatigued or tired just a marginal but even dropping of about 2 minutes per 5k for the last 3. Could have been the humidity which was quite high all through the race.

5k Challenge

Planned to run slow and decided to take the 21.15 ??? group out - 4.15 per k. Spot and an even to the 3k and then the group strated to spread. Dropped back with Queen Bee and finished in about 21.36 with her. Nice and comfortable. Enjoyable run back chatting with Go Girl.

2 x 2k

Yes getting shorter and not so fast today either which was in the plan. Ran them with Karin in 8.53 each - just perfect time. Easy out to the start of the reps and easy back. Feeling very very strong and confident about Sunday's marathon.

Not sure about the time I want to run. I feel I have a good chance of running under 3.20 and if things go extra well under 3.15 - expect I will run the first half in 3.15 pace and see if I can even split.

2 x 3k

Reducing the distance and increasing the speed. Managed 12.39 for the first which was too comfortable but I don't want to overdo it - pushed the second very firm but without straining for 12.11. Then easy back home. All feels very well and another glorious Bay morning. Saw the speed merchants at the Timbrell 1k repeats as usual but for the moment I am not tempted to join them.

Bay run - TT

Yesterday was tiring because of the intensity but managed a good walk in the afternoon with my wife as a recovery down at Balmoral Beach on Sydney Harbour with the usual fish and chips on the sand.

Woke up to a beautiful crisp morning and was out by 5.45. Wanted a good solid tempo run combined with a bit of a time trial. So went around the Bay easy and then ran the second lap hard without straining - have not run a hard Bay run for almost 3 months when managed 29.58 but did not expect to break 30 because of yesterday. Clicked the watch at the start and didn't look at it again until after the lap was finished - managed 29.45 - yipee!!

Saw AK and Truckie on both laps - smiled at them on the first looking pretty relaxed - no more than a pained grunt on the second - I am sure they were wondering what was happening.

ANZAC DAY : LEST WE FORGET

About 19k around the Bay with 2 x 5k in it with the rest of the run easy recovery. Splits 21.39 and 20.57 - just over a week ago I did the same run and I could not get either 5k below 25 minutes. I am not getting that fit in a week or so it is just the recovery is progressing well.

No run - recovery

SMC : Half marathon : 91.30

Started of with thoughts that just on a 100 minutes would be just managable. Ran with a friend for the first 5k that I had not seen for a while and so chatted and ran 24 - felt okay to pressen on and finished in 91.30 or so and it was firm but comfortable. Pleased the calf gave very little problem and so I was able to strtech out in the running more than in the recent past. May review my pacing for Sunday's marthon based on this run.

Easy around Bay

Easy around the Bay with no watch - just to relax the muscles with a lot of strecthing at the end. All felt okay. Amazingly managed 122k for the week without it feeling like much of an effort.

Pleasing morning

Thought a solid 3 x 3k session was needed with the pace faster on each one starting at 4.30 (13.30) - well that was the plan but I was not sure it could be done.

Splits 13.32, 13.12, 12.55 - so nailed it. I just need to hold that pace for the moment until I am certain teh calf is fully recovered. Easy day on Saturday and then 100 minute half at SMC on Sunday.

Quick update

Calf improving much better and faster than I thought. I have been giving some intense treatment of a night and then bashing it on the morning run but each day it seems to be improving to the degree that it is of very little bother but the I have not had the pace over 4.30 per k.

Tuedsay 20k - with two firm 5ks at 24.13 and 23.35

Wednesday 24k steady at 5.20 pace

Thursday 20k - with two firm 5ks 23.12 and 22.30

Pleased with the speed in the 5ks - considering all things.

Somewhat of a taper.

Update

A week and a bit past the Canberra Marathon and I have taken the recovery slow and easy. First run after the marathon was avery easy 6k on the Thursday. Have then run daily since Saturday with 20k on Sunday and Monday. Just turning the legs over at about no better than 4.50 per k. Nursing the calf along to recovery which is going slowing but always on the improve.

Need to get totally rid of it in the next 10 days as I will run the Brisbane Marathon on the 30 April and will cruise it in a tick under 3.30 if all goes to plan. The next focus will be the McLeay River Marathon on the 11 June. If the calf niggle I hope to give it a good go as the lead up to Gold Coast whic I would also hope is a better than good go like last year. I would define a good go as 3.15 or marginally better..

With not much happeneing in training may leave the Blogg for another week.

Canberra Marathon : 3.28.18

Spent the week before the marathon do almost no running and work on a lower calf problem. It was no where near recovered on race day and I knew that by Friday morning. I was fit enough to run under 3.15 except for the calf.

Decided to informally help out in the pacing of the 3.30 group. It didn't work out as well as I planned. I was in front of them at the start and had to slow down and wait for them to catch up - which happened at about 3k. At that stage the calf was no problem but a severe sharp pain at 5k made me slow to a hobble with the 3.30 group disappearing into the distance. Had a very difficult next 5k where thoughts of pulling out and then walking the rest entered my head. While this was happening the discomfort in the calf significantly reduced and I just continued running waiting for the next sharp pain.

By 10k I felt okay - pushed a 22.20 5k and caught the 3.30 group who ran through 15k in 72.02 about 2 minutes 30 up on pace. I then went to the front of the group and maintained about 5 minutes ks to the end to finish about one minute 40 faster than pace.

Ran thought the halves in 1.42.30 and 1.45.48- okay as I was trying to slow the group down in the second half.

Slowest Canberra in 7 runs but happy to have run steady and perhaps have run the injury out of the calf.

The rest of 2006 - well 9 more marathons planned but may not be able to get to the start in each. There is a weekend in July that has a marathon on the Saturday and then on the Sunday - would love to challenge the body and mind to running both of those. As well as the marathons there are 3 official ultra's in the calendar with a remote possibility of a 4th.

Easy around Bay

I gave the calf some intensive treatment yesterday and overnight. Went for a very easy run around the Bay and it did it no good in fact it got worse. It was certainly very tendor for the rest of the day. Clearly I now need to stop running for more than a few days to give it time to respond to treatment.

It is now a matter of getting it right so that I can get to the start line with a reasonable chance of finishing - no further thoughts of running to maintain fitness for the marathon - the only priority is to get to the start as fit as possible and I suspect that means no running until Thursday. Probabaly will be the best taper I have ever had the problem being it is not by choice and at this stage the mind games are so important and this injury creates very negatives vibes.

So over an out until after the marathon. I do not intend to give a day by day account of my progress. BUT I will be at the start line as I have had more serious injuries closer to the start of a marathon and have started and finished. The time in those marathons might not have be flash (Brisbane last year in 3.41 comes to mind) but I have never DNF'ed a marathon that I have started. Wouldn't miss Canberra - so see those running at the start line Sunday.