5k Challenge

It was not going to be a challenge for me today. Just easy 5 minute pace - a bit faster in the middle few to catch up with Linda and her friend and a chat to the end. The a lovely breakfast with a few before rushing off to get ready for a plane to the Gold Coast. Arrived early afternoon and did some chores and tea with Karin, Darren, Professor and Uncle Dave - very quiet and realxed watching the Rugby.

Easy around the Bay

It been a while but a very easy and relaxed lap of the Bay with Karin just catching on events in our respective lives.

No run - taper

I was up early and really felt like another good fast LKL BUT decided I had better get serious about this marathon and have a taper. So I didn't run although it looked like a perfect morning around the Bay.

Just Perfect : LKL 59.11 @ 4.33

A cold but perfect day around the Bay both for the weather and the run.

Early
there was no wind and it was dry. There were no clouds and the eastern
sky was just starting to become light as I started my run and then grew
lighter and then into orange and pink as I warmed up and the morning
warmed up.

I was hoping for a quick time. The knee area is still causing some discomfort but with a reductions in k's
over the last few weeks and some complete rest days it is improving.
Today was the fastest since early June and 10 minutes faster than I was
running a week or so ago. Can't complain about coming good in the few
days before the marathon.

The lack of some long runs is a problem for a good time at the marathon. I suppose in all of the circumstances
I would be pleased to finish in the 3.10 - 3.15 range and very happy to
go under 3.10 again. I will probably blow out to 3.25 !!!

Now to start the eating plan for the marathon. Almost all the marathoners will be on the carbo loading plan I will be doing the opposite and trying to turn my body onto fat burning so it is less carbs and more protein and fats. Unusual yes but it works for me.

No run - recovery

LKL : 64.56 : 13k @ 5.00

Felt freshish and the knee area was the best it has been for a few weeks. Both combined for the fastest time since Kempsey Marathon and just the pace I wanted.I think I will have an easy day tomorrow and try for a very fast 13k on Wednesday and then some taper days of either no running or just a cruise around the Bay with no watch.

Not much more I can do before the Gold Coast marathon on the weekend.

No run : taper

LKL 74 @ 5.41 min + Bay 36 @ 5.08

Knee area improving but trying harder and getting slower. Better start the taper !!!

Easy 12K

LKL 70 @ 5.22min + Bay 35 @ 5.00

The weather in Sydney over the last 2 days has been wet. Because of the problems in the knee area and the weather I thought I would take those days off. Today was clear, still and cold.

The knee had improved but it is still a problem that prevents me from striding out with ease - so I am running very tense and restricted because of the discomfort and on sometimes a sharpish stabbing pain. However it is not stopping me from running and I am not sure if that is a good thing. If it stopped me from running then I would likely recover - this running with the discomfort - well I am not sure if that is wise or not but I am committed to the Gold Coast Marathon and I will run it and then look at what should be done.

Tool the LKL steady and so was much slower that my more usual low 60's. Then went around the Bay and pushed just a bit faster.

The knee area while always a problem was much less the more the morning progressed.

No run : rest

No run

Long easy day

All up around 22k in the morning easy for the first 13 or so and then firm around the Bay in about 33. In the afternoon a very very easy 11k. All just as recovery really.

2 x LKL : 26k

I thought I would be battling wet weather this morning but while I was out it was overcast but dry. The time for today was not important and I am glad they were not relevant as they were SLOW but faster than I have run all week.

So the recovery is occurring. The k's for the week were 78 which is the same as the week before the marathon. It is a bit further than I usually manage and I suspect that is because of all of the k's done in the weeks before.

Now need to set my mind on the Gold Coast marathon with just 2 weeks to go. I guess I will run long and firm this week (Sydney weather permitting) and start to ease off the following week.

My left knee area continues to be a significant problem. I am not sure what it is - sometimes it feels like a stress fracture but get better as I warm up and so that would seem to indicate it not be a SF. Itcertainly is getting no better and I am not sure if my slow speed this week is the injury or post marathon recovery. It is probably a bit of both. For the moment it will be training as usual but with an annoying and very ungainly hobble to start.

No run

Recovery run :22k @ a bit further & faster and still pleasant

Recovery run :13k @ a bit faster and still pleasant

Recovery run :13k @ very slow but pleasant

Recovery run around the Bay

No run - recovery

McLeay River Marathon : 3.03.53

I have no idea where that one come from.

That is my 6th fastest marathon from 79. With 4th, 5th & 6th being 3.03.51, 3.03.52 and now a 3.03.53 - 3 seconds faster and it would have been my 4th fastest.

I had a couple of big training weeks before this event including a 65k day about 10 days ago - not an ideal taper. Then this week I have felt very ordinary and have had some issues with the left knee area. It all meant I was not focused at all on the marathon and in fact it was not until mid morning on Saturday that I decided to go. Because of the knee issues I thought this would be a very slow run and I had visions of then knee being a real isse and my first marathon DNF - this was the reason I was considering no going - not the DNF but the damage I could cause to the injury.

Anyway started with some knee pain but ran how I felt and passed 5k in 21.38 and thought it was way too fast to maintain, just held a steady pace and went through then next 5k 21.29 and thought with all the problems that I would soon begin to fade. The next 3 lots of 5k splits were all within 10 seconds of 21.40 and on each time I thought about increasing the pace but thought against it. At 25k I was a few minutes behind 3 hour pace and I knew I had to either go or not go - I felt I could have gone but with the lead up I chose to protect the time I had and thought if I held on I might get under 3.10 again.

I pushed on but not as hard as I felt as I was still in no mans land the sub 3 was so close but I wanted to protect my time AND I was running out of distance. After 30k I pushed harder but not flat out - always in two camps - the long rise to the finish starts at about 32k and I made time up in this last stretch but I had left the final push too late.

I would have to say that it was one of those days where you just never get fatigued and the k's jus kept flying by. Unfortunately I was so concerned about managing the race options I think the run was over before I realised it was almost the perfect day - it should have been with splits of 91.28/92.25 or threrabouts.

The knee was an issue but it didn't restrict the running - I suppose that is obvious from the time.

I have done no speed work since Canberra. Just lots of distance and at speeds in the 5.00/4.30 range - so it's suprising to run a marathon at 4.21 pace. I have been reading all of the Lydiard books again and may put down my thoughts about them soon. Also I have been reasonably strict in following the eating strategy in the book Slow Burn - very much a CSIRO eating theory.

And losing 3k since the Canberra marathon may have helped?

No run

LKL : 13k in 72.xx @ wtf

Just didn't feel comfortable pushed hard and crashed to a depressing 72.xx after a 56 last week.

No run - recovery

LKL : 13k in 64.22 @ 4.57

Took it REAL slow. Just turning the legs over as there is no need for more. A slight ? strain/the start of a SF around the right knee - it just doesn't feel right and Sunday is now just a maybe and a not so good cold - the cold is a very rare thing for me. I did get a light but warm jacket from the US which I tried today for the first time and it kept me WARM.

Rest as taper for Mcleay Marathon on Sunday

Easy around the Bay

LKL + Bay : 56.20 + 29.04

Had a rest yesterday to be fresh for a fast hit out today - being the last weekend before the Mcleay marathon.

The usual loop and just a few seconds under the previous best. Then ease off and an easy half k jog down to the start of a loop of the Bay. Pushed hard from halfway and managed to be well under 30 for a 4.10 k pace. It all goes well for a good time next Sunday provided all in the next week and on the day go to plan.

141k for the week.

No run - recovery

LKL 58.35 @ 4.33min + Bay 30.33 @ 4.21

Usual 13k loop again under 60 and a very firm Bay. I really could not have gone faster in either.On the Bay run I was heading west just as the sun was rising over my shoulder creating some long shadows in the oranage light with a huge full moon almost disappearing over the western horizon. Just wonderful.