LKL : 59.56

The regular 13k loop. Wanted to push it as hard as possible to see how the recovery from Tuesday was going. Thought 65 would be about it and maybe 62.30 at a push. Started off not feeling very fluid but about a third of the way in I was warmed up and then it got very comfortable. Seems as if things are back to normal after Tuesday and so I will have a few days of solid but shorter runs for a few days and then taper next week for the marathon the following weekend.

Recovery run around the Bay

Felt okay and was up early for a cruise around the Bay to remove any stiffness. It felt cold around the Bay this morning but more from the breeze than the temperature. Felt okay and no sorness or stiffness during the day. Tomorrow maybe a different storey.

Time Out

Just lets say I did not work and managed a nice 65k run through some very pleasant bush and then over the Harbour Bridge just as the sun was setting.

Recovery run of 10k

SMC : 25k : 1.47.04 @ 4.16 pace

I thought I would run about 4.45 pace because that's how I thought I would feel and that's how fast I thought I could run considering the training I have been doing in the last few weeks and in particular this week.. It was super cold at the start with a thick fog but the fog soon lifted and after a short while it was very pleasant running conditions.

Started at 4.45 pace but it just felt too slow. I moved up to a good pace that I thought I could hold and was surprised to run through the first 5k in 20.30. I then eased off slightly and maintained the pace except for some slight slowing in the hills. Managed the last 5k split in 20.30.

Couldn't be happier with the run after a 142k week including the 25k. The pace is 3 hour marathon pace on no taper and some significant hills. The Kempsey marathon being flat may tempt me to go out at 3 hour pace and hope.

LKL : 58.47

Decided that there would be no taper for SMC tomorrow and so I was out early this morning for a firm lap. After yesterday I thought it would not be under 60 but did that comfortably. Still think just under 2 hours will be fine for tomorrow.

2 x LKL : 61.53 + 56.24 = 1.58.17

A late night out for a College of Law function and so I was not sure if I would run but I did and what a suprise.

I have been on the Lydiard theory since the Brisbane marathon - that is a lot of distance at a firm pace and nothing else. The idea is to endlessly build a base. I have been waiting for something to happen to say it is working.

The half on Sunday was an indication that somethin was happeneing. Today was confirmation that something may indeed have occurred. I have not been below 61 minutes for this 13k lap and so to blow that time off the map was just what I needed to confirm what I am doing at the moment is working.

Despite starting off with some aches and stiffness they soon went and then it was just a matter of getting faster and faster and feeling more and more comfortable. That second lap just flew by with such ease - it felt wonderful. I will have an inner sense of satisfaction for the rest of the day.

2 x Bay : 31.20 + 31.30

Another glorious predawn morning around the Bay. It is getting colder but we are now less than a month off the shortest day so even though it will get colder at least it will be getting lighter.

Good firm effort for bit of a rest day as regards distance.

LKL @ 5 min + Bay @ 4.40min pace

LKL in 63.45 and the Bay in 32.35.

It was a crisp coll morning around the Bay. The sun was a beautiful orange as it rose to a cloudless light blue sky. The tide was low with sand and rocks exposed around the shoreline in some parts. It was a glorious morning to be out and I am enjoying the long running at a firm pace.

The next run is Sunday at SMC for 25k. No taper and a flat out effort. Maybe at 4.45 pace will be fine - so about a 1.58 time. I have planned a very long but slow run on Tuesday as I am not teaching and then a short taper for the McLeay River Marathon on Sunday 10 June. Maybe just a touch slower than Canberra if all goes well.

Back into it !!! : LKL x 2 : 63.06 + 62.20

I felt fresh and strong and I just seemed to breeze through the two laps in probably my best times since I have been doing the double 13k laps. Just under 5 minute pace.

Recovery : Easy 10k

SMH Half : 89.27 Yippee!!!!

I decided on Wednesday night that I would have a serious run in this event - that is try for a sub 90 but I really thought with all the k's in the legs and no speed work 93.xx was more likely. So the only training I did was NO RUNNING on Thursday, Friday and Saturday.

That gave me no idea of whether running under 90 was possible. Also I have not had a serious attempt at a sub 90 half for 2 or so years. Although I was close to 90 for the half at Canberra but I had done speed work and tapered for that. The race plan was simple - run as even as I could with the forst half on the slow side. This course is had to run even because of the hills but as even as the course allows.

I never saw and k markers and so I had no idea during the race how the pacing was going. There were some clocks out on the course but I wasn't sure at what distance they were at and anyway I was not mentally able to do the maths and run. I was really just running on feel and going as fast as I dared keeping as close to the lactate threshold as I could.

My splits are from another runner who ran with me - 5k splits: 21:21, 21:14, 21:06, 21:31 - looks like the 10k's in 42.35 and 42.37 - I will take that as even!!!

Chip time of 89.27 and very very happy.

No run : recovery

Some close running buddies are on the 90 minutes Herald Half bus so rather unwisely I have decided to join them. Unwisely because I have very little chance of being on the bus at the end but it should be a fun ride while it lasts.

So my preparation is no run today and Saturday.

LKL + Bay : 61.02 + 31.37

Another perfect morning around the Bay with a wonderful orange sunrise before the sun went behind some low clouds.

Ran the same session last Wednesday but much slower. Does this mean that some adaption is occuring as a result of the change in training in the last few weeks? Pace 4.41 for LKL and down to 4.30 for the Bay.

I will run the Herald half but will not taper at all so it will be a slowish 1.45 or so.

LKL x 2 : 64.59 + 61.14 = 2.06.13

Pre dawn around the Bay was still, the air was fresh but not cold, there were no clouds and it was a quarter moon. Just so pleasant to be up in the quiet and calm of the very early morning.

It was another late night with my sons 23rd birthday celebration.

I always planned to do 2 laps of this 13k loop. My current aim is to be no slower than 65 on the first and see what can be done on the second. Just made it on the first and I suppose I was wide awake on the second which seemed easier but was much faster. I did the same run last week in about the same time but that is fine as I am not planning to run them faster but I am adding k's to the weeks.

Recovery run : 13k @ 5.15

Felt very good considering yesterday was spent in two restaurants and it was late.

The fog was thiiiiick around the Bay early this morning. Being dark and not being able to see much more that 30 metres in front of you made it careful going. Really felt loose and free despite the k's from yesterday. Made time for some slow stretching which just felt wonderful. All too soon a pleasant morning was over and the usual hectic work week was about to start.

Long Run : 34k @ 5.35 pace

Generally followed the Striders 'Western Wanderer' which is pleasant as quite a lot is along/near water around Drummoyne and heading out to Concord with a final lap around the Bay. I thought I would feel a little fatigued today but that was not the case. I wasn't fresh either but the k's just kept clicking over and I could have gone much further but it was Mother's Day and I was required at home.

No niggles and 134k for the week.

LKL : 13k in 62.12 @ 4.47

2 x Little KL (LKL) : 65.27 + 64.17

No run : recovery

LKL + Bay

Somewhat warmish this morning around the Bay with a heavy cloud cover - so no glorious sunrise just a gradual transition from dark to light.

LKL in 64.10 - no need to get faster each day - just keep them at about 5 minute pace so that the desired stress is put on the body - no need to go faster as it just places more stress and really for no greater or quicker adaption. Then a 5 minute cruise down to the Bay and 32 minutes and 52 seconds later a lap was completed. I thought I might struggle to get under 35 but it was relatively comfortable but firm lap.

No injuries or niggles despite the big increase in k's over the last 2 weeks.

2 x Little KL (LKL)

The KL run was 16k and I wanted shorter version and so I have modified it to be 13k which is what I ran yesterday - lets call it Little KL or LKL.

It suits me at the moment as I can run it for 65 minutes or there about or twice in just over 2 hours.

So today it was the double loop. I felt fine and just wanted 65 for the first lap (5 minute pace) and then hold it for the second (yes it could become boring or difficult to do the second loop when it finished a couple of hundred meteres from home) but this training will only be a 2/3 weeks.

It was very pleasant this morning around the Bay with a great orange sunrise about 6.30. No wind so just perfect.

Laps : 64.09 (and on target) : 61.47 (whoa where did that come from !!!).

Recovery run : 13k @ 5.27

After 34k on Sunday I eased out of the house early for 13k in 71 @ 5.27 pace. No stiffnes or sorness. A cool still moring around the Bay.

Update

Not much to report since the Brisbane marathon on the 22 April. I recovered well and quickly and resumed running within a few days.

My next run will be the Herald Half on the 20th May but that has no significance for me and I have no aim but to just cruise around and enjoy the day. I have not done and training aimed at it and do not intend to. I do have a bit of a focus on the McLeay River Marathon on the 10 June and the week after I will run PMC but may help someone for the whole run.

So my training at the moment is based on significantly increasing my k's and really not doing any short speed work like I was doing for Canberra. On reflection I consider I was a little conservative in my training for Canberra in that I did not do as many long Sunday runs as I should have - I was trying not to peak too early. So my second half at Canberra slowed because of that lack of distance.

I am now putting that distance in my legs and hopefully with about a week of speed work before the marathon I may see a more even time split. The running has all been at the 4.45/5.00 range. Last week I clicked over 122k and had no problems.