13k loop @ 4.26 + Bay @ 4.12

No run yesterday. The preparation is going very well but I am concerned that I have not run any long runs greater than 26k for a couple of months. However the many 26k runs have been at a much better pace than last year and the weekly k's are greater. I wonder if that positive will balance out the negative of the lack of long runs. Will stopping short by 5/6 k every second weekend have a signifcant affect in the last 10k of the marathon.

Update 26 May

Saturday 17 May TNF 100k
19.36 and the less said the better. I was not happy with the time but then again if you do not train on trails you cannot expect to run them well. Also in the back of my mind was to do as little 'damage as possible so that I could resume marathon training as soon as possible.

Was able to start marathon training again on the following Thursday.

Sunday 25 May : SMC 25k @ 4.21 pace

Pleased with the overall pace. I ran at 4.24 pave to 15k and 4.15 for the next 5k and 4.10 for the last 5k.

Monday 26 May : 13k @ 4.30

Tuesday 27 May : 2 x Bay @ 4.14 each

Wednesday: 13k @ 4.28 and Bay @ 4.10

The Mcleay River Marathon is the next race on the 8 June. This week is the start of my type of taper -the distance comes down slightly and the speed is increased. It is all going very well and as planned.

Week ending Sunday 11 May

Just continued in the later part of the week with more loops keeping in the 4.30 - 4.35 pace range for the 26k. I looked at what I was doing this time last year and the pace of the same runs were closer to 4.50 and I thought I was doing well. Also last year I was carrying an injury which had a significant affect on the training pace. No such issue this year.

A couple of Bay runs thrown in at 4.15 pace as MT.

All up a quiet week for distance because of the two days off and the 100k coming up on the weekend. Total for the week only 111k

13k loop @ 4.36 (59.45) + Bay @ 4.14 (29.30)

I just decided to have Tuesday and Wednesday off. Also work was very busy and so there was no sleep in but up at the usual time and then to work. But 2 days of that is enough.

Ran the same session as Monday in about the same times. After I finish the loop I cruise down to the Bay and do some stretching at the park just near Iron Cove Bridge and then do the lap. It was tough all the way around and I was struggling but managed to get under 30 - more pushing the mental side than the heart to make it.

13k loop @ 4.32 + Bay @ 4.15

Adding a shorter run at MP.

2 loops 1.57.18 @ 4.31

Best time yet. It must have been because I did only one loop yesterday as a rest day !!!

A great week of training. Out each day and a total for the week of 167k. Apart from Monday on some big hills and all of the rest was running between 4.37 - 4.28 pace with 5 runs of 26k. No run was greater that that distance but all were run at close to maximun aerobic capacity.

I was surprised to run a 2 loop PB this morning at the end of the high k week. I feel as if I am getting much stronger than I was at this time last year and so I am hoping to continue that base building for the next 4 weeks. I just need to stay injury free and hope the 100k run in a few weeks has little interruption to the training.

Saturday: Usual13k loop @ 4.28

2 loops : 1.58.16 @ 4.34

Managed 58.52 + 59.22 - so each lap comfortably just under 60 and that is the pace I will stay at for the next week. Maybe I will have a few easy days in the taper week before the North Face 100 and give the 2 loops a real push for under 1.55 as a TT.

Reflection on 1st May

My children :

Nick, Gabi and Matt

The farm at Byron and the bottom paddock with orange trees and pecans

The deck for breakfast and reading catching the early morning sun

Isn't it wonderful to be alive, healthy and running early in the morning. As I was running this morning I took sometime to reflect on what I was doing and what was around me.

It was predawn around that Bay, cool but nothing a layer or two couldn't fix and then as you eased into the run a layer came off to remain pleasantly warm. How different to the hot humid weather when you start off with the least possible and that becomes uncomfortable before you are out of the front gate.

I also like to start in the predawn and then have the day awaken as I run. In summer it is just too early to be out before the sun rises.

As I run each morning I feel any residual stress from the day before recede as the run progresses. Then I arrive home absolutely battered each morning (my training at the moment only has 2 types - intense and very intense, then into a hot shower to remove the chill from the extremities, a healthy breakfast and drive to work waiting for those wonderful endorphins to kick in that allow me to float through the day and ward off most of the stresses of the day.

And before I know it the cycle starts again.

Oh I did 1 loop of 13k @ 4.35 and then a lap of the Bay. I thought I would struggle to be under 31.30 for 4.30 pace but managed 29.25 - so there was a heavy flood of endorphins later in the morning and I was just plain happy with life.